Crossing The Threshold: A 8-Minute Stress-Release Meditation

A grounding end-of-year practice to help you release tension from the past year and step gently into what’s ahead. This breath-led meditation supports clarity, ease, and spaciousness as you move across the threshold into a new beginning.

Transcript

Find a comfortable seat or lie down.

Let your spine grow tall if seated or let your body be fully supported if lying down.

Take a slow breath in and a longer breath out.

Begin by noticing the sensations in your body.

What feels tight?

What feels heavy?

What feels restless?

We are not here to fix anything,

Only to notice.

Bring awareness to your breath.

Let it be slow and natural.

Now begin box breathing.

Inhale for four.

Hold for four.

Exhale for four.

Hold for four.

Repeat gently for several cycles.

Release the pattern and let your breath return to ease.

Imagine placing your stress into a bowl in front of you.

Anything heavy?

Anything tense?

Anything unresolved?

You don't need to change it.

Just settle it down for now.

Bring awareness to your shoulders.

Let them drop.

Bring awareness to your chest.

Let it soften.

Bring awareness to your belly.

Let it expand naturally.

Take a slow,

Full inhale.

Take a long,

Complete exhale.

Imagine a soft wave of ease beginning at the top of your head,

Moving down your face,

Your throat,

Your chest,

Your belly,

Your legs,

Your feet.

Let the wave rinse through you several times.

Rest in this spacious feeling.

Quiet,

Easeful,

Present.

When you're ready,

Take a deep breath in.

A full breath out.

And return gently.