Hello and welcome to this guided meditation to alleviate stress.
My name is Michelle and I will be your guide today.
Begin by taking a deep breath and hold it for five seconds.
Exhale and relax.
Take another deep breath,
As deep as you can,
And hold it.
Count for five seconds.
And as you exhale,
Just imagine blowing out all of your stress.
Take a third deep breath and hold it.
And as you exhale,
You blow out any stress you've been holding on to,
Saying to yourself,
Relax now.
This is your new solution to stress.
Whenever you become stressed in the future,
You simply take three full and deep breaths,
Holding at the top of the inhalation for five seconds.
And when you exhale,
Blow out any stresses that you feel.
And on the third breath,
As you exhale,
You simply say to yourself,
Relax now.
Begin by slowly blinking your eyes,
And with each number I say,
Blink once.
10.
9.
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How does this feel,
Feel the sensation on your fingertips.
Allow your focus to go to your chest,
Relaxing in this area,
As well as your upper back.
And if you notice any tension,
Just ask it nicely to release just a little.
Now imagine you are focusing on your heart and feeling it,
Feeling strongly,
Supporting you.
Relax your heart and notice how good it feels to do so.
And now focus on your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your body.
Allow your focus to move down your vital organs and digestive system.
Just notice your belly and how it feels.
Just observe it working and digesting effortlessly for you.
Now notice your lower back and how it is pressing against the surface you are on.
If you feel any tension,
Just say,
Please relax just a little more.
Now focus on your pelvic,
Bowl,
And hips,
And notice any sensations you are having there.
This takes you even deeper into a state of relaxation,
Allowing your focus to move down each leg now,
Slowly relaxing those as well.
Your legs have been taking you so many places over the years,
And they deserve to fully relax.
Notice this wonderful wave of relaxation moving down to your knees,
Down to your lower legs,
All the way to your feet,
And the very tip of each toe.
Now that you have relaxed your body so well,
I am going to count down from 10,
And with each descending number,
Your conscious mind will relax even more so,
Letting go of any beliefs that hold you back from your goal.
Just notice your lower back and your hips,
And your hips,
And your hips,
And your hips,
And your hips,
And your hips.
Imagine that you are standing at the top of a set of stairs,
And when I begin counting,
You will walk down the stairs.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
1 and 0.
Good.
It's natural that your conscious mind gives less and less importance to the words I'm saying,
Allowing your subconscious mind to be present right now.
From now on,
You choose to be relaxed.
You choose to be calm.
You choose to be in control of all you do,
Because your health is very important to you.
Remember that it is natural for you to be healthy and happy.
It is unnatural for you to have any sickness and loss and it is not necessary for you to have any sickness and misery.
Now hear yourself saying,
Each day,
In every way,
I get better and better.
In order to make change,
I challenge myself.
Change is not comfortable.
In fact,
It is inconvenient.
When I am comfortable with the change I am making,
I am probably not extending myself enough.
When I have a negative thought,
I acknowledge that I feel this way and then I release it.
When another negative thought arises,
I catch it quickly and I say with confidence,
I acknowledge that part of me feels this way,
But this thought does not help me right now.
Each day,
In every way,
I get better and better.
Whenever I am presented with feelings of stress,
I know my breath is there to soothe me and guide me into relaxation.
Every single day,
I become more aware of all the good things going on in my community and in the world around me.
When I feel that darkness is surrounding me,
I know that the way to see light is to take three deep breaths,
Relaxing my mind and body by doing so.
Each day,
In every way,
I get better and better.
In order to make great change,
I challenge my thoughts.
From now on,
I challenge every single negative and unproductive thought that arises.
When I am in the moment,
I am not feeling the same way.
I am being Let me repeat that to you so it is perfectly clear.
Whenever you find yourself having negative,
Unproductive thoughts,
You will immediately say to yourself the word stop,
And as soon as you say the word stop,
You'll find that the negative thoughts you were having will just disappear.
This gives you the opportunity to start a new,
Positive thought process.
How do you feel?
Notice how you feel right now and take great note of exactly how you feel.
Good.
Now let's come to some conscious awareness,
Bringing back everything that you learned today for the better.
One.
Slowly coming back to the present moment.
Two.
Three.
Four.
Feeling fresh,
New energy coming in as you breathe.
Five.
Six.
Seven.
Bringing back all that you have learned today.
Eight.
Nine.
Almost there.
And 10.
Welcome back.
Good.
You are doing very powerful work by practicing this meditation daily without skipping a breath.
You are doing very powerful work by practicing this meditation daily without skipping a day for at least 21 consecutive days.
This is the way you change your life for the better.
Thank you.
And thank you for sharing your practice with me today.
Namaste.
