Hello and welcome to this meditation on overcoming social anxiety.
My name is Michal J.
Medina and I am thrilled to be able to lead you in this meditation.
So find yourself in a comfortable position.
You can lay down,
You can sit up in a chair,
Cross-legged,
Whatever you feel guided to do.
And once you find yourself in this comfortable position,
You can just start by taking a big deep breath in through your nose,
Expanding your belly and your chest,
And holding it at the top and releasing and holding at the bottom.
Breathing in again,
Holding and releasing and holding out.
Breathing in,
Holding and releasing.
So you let your breath return to normal,
Noticing the weight of your body,
Noticing your feet,
And gently noticing if you're holding any tension in any parts of your body.
Noticing how you're feeling overall right now and gently letting go of any thoughts of anything that needs to be done.
You can just give yourself permission to be present here with yourself for the next few minutes,
Knowing that everything else will take care of itself in just a little bit.
As you continue to be aware of your body,
Breathing into any spaces that are holding any tension,
As you continue to loosen and relax your muscles,
You can find yourself going into a deeper state of relaxation,
Shifting your focus away from your mind,
Away from your head,
And gently imagining yourself moving your focus down from the top of your head,
Down past your eyes,
Past your nose,
Past your jaw,
Down your neck.
As you loosen and relax your neck and your jaw and your tongue,
Relaxing your eyes and your forehead,
Relaxing your shoulders,
Your arms,
Your wrists,
Your hands,
Your fingers.
As you continue to move your focus down past your chest,
Relaxing your back,
Relaxing your belly,
Taking a big deep breath in through your belly,
And breathing out,
Relaxing your hips,
Relaxing your legs,
Your knees,
Your calves,
Your ankles,
Your feet,
To the tips of your toes,
Just allowing a wave of relaxation to pass over you,
So you can relax even deeper,
Just letting your mind go,
Letting yourself relax even more.
And in this relaxed state,
You can bring in your higher self,
You can shift your focus to your heart center,
To the center of your chest,
You can invite your heart center to open,
You can imagine yourself laying next to a stream in a beautiful forest,
Just laying on the grass,
Listening to the water trickling on by,
Hearing the birds,
Hearing the wind rustling through the leaves,
Just taking a big deep breath,
Enjoying this beautiful space,
Laying,
Relaxing.
It's so beautiful here.
You're just so thankful,
Thankful to be in this space,
Thankful to feel so relaxed,
So at peace,
So full of joy and serenity.
And as you lay here,
You start to hear some friends coming up,
Excitedly walking,
Running towards you,
Saying your name.
They're so excited to see you.
You can feel the love.
You feel loved.
You feel so excited to see your friends,
To hang out with them.
Maybe you didn't even know they would be there,
And you hug them,
And you hug them,
And you say hi.
You just feel so blessed to be in the presence of people who love you so much and appreciate you so much.
And you start talking and walking,
And hanging out and laughing.
And in the distance,
You see a festival,
Music,
Dancing,
People hanging out,
And you just and your friends are excited to walk over there,
See what's going on.
You can feel the energy and excitement as you approach,
Seeing people dancing,
Seeing people enjoying themselves.
You can feel the energy of this place,
And it's so alive,
It's so vibrant.
You can tune into this energy and feel so alive and vibrant,
Too.
And your friends,
They see some friends they know.
They're so excited to come over to their friends and say hi.
You can feel their excitement,
And you start to get excited,
Too.
And they turn to you,
And they're like,
Hey,
Meet our friend.
They introduce you,
And you start to get excited,
Too.
And you end.
They introduce you.
You're so excited to meet someone new.
You just feel such good energy from this person.
You notice how good about yourself you feel.
You feel a sense of love for yourself and who you are.
You feel accepted by this new person you're meeting.
You can see the curiosity in their eyes,
The love in their eyes.
You can see that they really like you.
You can appreciate their friendliness and feel comfortable with them.
You can talk about how fun it is to be here,
What a great environment it is,
And energy.
You can ask them if they've been having a good time.
You ask them how they met your friends,
How do they know them.
You just see yourself getting carried away in wonderful conversation,
Feeling so good about where you are,
About this place,
About you,
Getting to meet new friends.
You just feel so appreciated for life.
It feels so good to make new friends,
To hang out with your friends,
To be in this wonderful place,
Having so much fun.
And you and your friends and your new acquaintances,
You start dancing,
Going towards the stage.
You find yourself having fun,
Letting loose,
Just feeling so free,
Having so much fun,
Laughing with your friends,
Making eye contact,
Busting some awesome dance moves,
Just having such wonderful interactions,
Feeling so at ease,
So comfortable,
So at peace and so full of joy.
You can continue to let the scenario play out,
Letting your imagination take the lead,
And continuing to feel this wonderful feeling inside of you,
Feeling so good about life,
Just noticing where you go,
Who you're with,
What you're doing,
Just having so much fun,
Feeling so much love in your heart for life itself.
As you continue to breathe and appreciating this moment,
Appreciating how good you feel,
Meeting new people,
Being with your friends,
Feel so amazing,
Feel so loved and appreciated,
Just taking your time,
Being in this space as long as you want.
Whenever you're ready,
Pausing this audio if you need to take more time.
Whenever you're ready,
You can imagine yourself having a peaceful walk by yourself back to the stream,
Taking some time for yourself to listen to the water,
Listening to the birds,
Appreciating all that you've experienced and encountered.
Whenever you're ready,
You can lay down next to the stream,
Feeling the weight of your body,
Noticing your feet.
You can gently start to bring your awareness back to the here and now,
To the room that you're in,
In the present,
Taking a big deep breath in and breathing out,
Taking as long as you need.
Whenever you're ready,
You can bring your attention back to the room you're in,
Wiggling your fingers and your toes.
You can take a big stretch.
Whenever you're ready,
You can open your eyes.
