Welcome to your mini stress relief meditation.
My name is Megan Farrell and today I am taking you through a quick mini simple but effective meditation intended to help you find immediate stress relief.
So go ahead and find a nice comfortable position for your meditation practice.
And let's begin.
Take a moment to notice where in the body,
You are holding tension.
And now see if you can consciously soften,
Relax and release the tension from those areas.
Today we are going to work with a 4 for 7 ratio breathing technique.
So on the inhale you'll breathe in for a count of 4,
Pause holding the breath for 4 counts and then exhale for a count of 7.
So we'll do the first few rounds of this together.
Go ahead and bring your awareness to your belly and ribs.
Inhale 1,
2,
3,
4,
Pause 1,
2,
3,
4 and exhale 1,
2,
3,
4,
5,
6,
7.
Inhale 1,
2,
3,
4,
Pause 1,
2,
3,
4 and exhale 1,
2,
3,
4,
5,
6,
7.
Inhale into the belly and ribs,
Pause and exhale completely and fully from the body.
Keep going.
Now as you breathe in think I breathe in peace,
Pause and as you exhale think I exhale stress.
Inhale I breathe in peace.
And as you exhale I exhale stress.
.
.
Do this breath one more time.
And when you feel calm and centered,
Blinking open the eyelashes and finishing your meditation.
Thank you so much for joining me for today's mini stress relief meditation.
