This is a guided meditation to help bring relief when the stress is causing discomfort in your stomach or bowels.
Begin by finding a comfortable position.
And now close your eyes.
Let's take a little time to settle down.
What are you aware of as you take this time out?
Notice what you're experiencing in the room around you and what's going on inside you.
Just let thoughts go the way they come,
Effortlessly.
If emotions are present,
Simply allow them to be there,
Not resisting them,
Not trying to change them.
And now bring your attention to your belly.
If there's some discomfort and you'd like to,
You can place your hands gently on your belly.
Simply be aware of what you're feeling in your belly,
Allowing it to be there.
Notice if there's any tension in your belly.
If you notice tension,
Let it soften.
Let your belly relax.
And now take a deep breath into your belly and then relax into the exhalation of the breath.
And now another deep breath gently into the belly.
And as you exhale,
You can sigh out with the breath.
Let it be a big sigh.
And now take three more deep breaths into the belly.
And after the last breath,
Allow your breath to return to normal,
Going in its own rhythm.
Notice the in and out of the breath,
The rise and fall of the breath.
Notice how your body feels as you breathe,
How your belly feels as you breathe.
Noticing the breath moving the belly.
Moving the belly.
And with every breath,
Allowing the belly to relax more,
Letting go of tension.
And as you do this,
You may begin to notice tension in other areas of your body.
You can let those relax.
Let your brow be smooth.
Let all of the little muscles around your eyes relax.
Your cheeks,
Your jaw.
Let your jaw relax.
You can let your chin drop,
Allow your teeth to part,
And let that relaxation move down to your neck,
Your shoulders,
Your shoulders,
Your shoulders,
Your shoulders.
And coming back again to the belly,
Noticing how it feels.
Feeling the belly move,
And letting go of tension.
And with every breath,
Allowing your body to relax more,
Letting go of tension.
And with every breath,
Allowing your body to relax more,
Letting go of tension.
Letting everything to be just as it is,
Not pushing out any sensations or feelings.
Not trying to make yourself feel any particular way.
Letting yourself be,
Letting everything be just as it is.
And you may notice emotions coming up as you relax like this.
Simply allow them to be there.
Allow your emotions to be felt fully,
Whatever they may be.
Allow your emotions to be felt fully,
Whatever they may be.
Continuing to notice the feeling of the breath in your belly.
Allowing emotions to be present,
Not resisting anything.
Letting tension in your body relax.
And whenever the mind has gone off on thoughts,
Easily bringing your attention back to the feeling of the breath in the belly.
Thoughts will be going on,
Emotions will be present,
And you can easily favor the feeling of the breath in your belly.
And now you can continue this meditation on your own for as long as you'd like.
And when you feel ready to end the meditation,
Take your time to come out slowly.
