Welcome to Meditation Tides with Michelle Sanctuary.
Let the tides of your breath transform your life,
One moment at a time.
You're listening to Breathe It Away,
A gentle guided meditation to help you overcome stress and anxiety.
This practice will remind you that your experience can change in a single moment,
With one conscious breath.
I am Michelle,
Your guide,
Who you may think of as the encouraging friend who understands how easy it is for your mind and body to sometimes spin out of control.
The modern world throws so much at us,
But with this practice,
You are empowered to reclaim a sense of control as you breathe it all away.
As we begin,
Meet yourself where you are now.
It's okay.
No matter what you are feeling or thinking,
Go easy on yourself.
Your choice to take this time will completely elevate your experiences as the day plays out.
Thank yourself for showing up and gifting yourself the sacred time.
Settle into a comfortable seated position or lie down,
Allowing your body to relax as you gently close your eyes.
Open your mouth and let out a big sigh.
Make a sound and feel everything release.
Then take a deep breath through your nose,
Allowing the air to fill your lungs completely.
As you inhale,
Exhale.
Silently say the word let to yourself,
Inviting a sense of letting go and surrender.
Feel your chest and abdomen rise as you take in this nourishing breath.
And now exhale slowly through your mouth,
Releasing any tension you might be holding.
As you exhale,
Silently say the word go,
Releasing stress and worries with each breath.
Feel the gentle wave of relaxation flowing through your body as you let go.
Again,
Inhale deeply,
Breathing in the word let.
Let go of thoughts of the past or future.
And remain present to this moment.
Allow the breath to cleanse and rejuvenate your mind and body.
Exhale slowly,
Breathing out the word go.
Imagine all the stress and tension dissolving into the air,
Leaving you feeling lighter and more at ease.
Once more,
Inhale deeply,
Letting go of any expectations or judgment.
Let this breath fill you with a sense of calm and acceptance.
Exhale gently,
Releasing with the word go.
Feel any remaining worries or doubts leaving your body,
Carried away on the breath like a gentle breeze.
Continue to breathe naturally,
Focusing on the rise and fall of your breath,
As gentle as the waves of a tranquil sea.
You have unlocked the magic of knowing that one thought and conscious breath can lead you to where you wish to go.
Imagine standing on a mulch path that winds around a crystal blue lake on a warm summer morning.
Dew drops dapple the tall blades of emerald grass.
Protective mountains surround the lake,
Their white caps contrasting the baby blue sky.
The sparkling sun gently warms your skin,
Offering comfort from the crisp mountain air.
All your senses are engaged in the serene beauty around you.
You inhale the invigorating mountain air,
So clean it seems to purify you with its fragrant notes of balsam fir and wildflowers.
The breeze dances across your skin as the sun kisses your face,
And the morning birds sing their praises for being alive to experience another day.
You walk closer to the lake's edge and notice a field of dandelion clocks swaying gently in the breeze.
You pluck the waxy green stems of a few of these delicate puffballs and hold them in your hands,
Feeling their softness against your skin.
Gazing at your reflection in the glassy lake,
You start to visualize your thoughts and concerns,
Appearing as images or words on the fluffy dandelion seeds.
With each breath,
You gently blow on the seeds and they begin to scatter,
Carried away by the breeze.
Watch as the words on the seeds float away,
Becoming smaller and smaller until they disappear from view as the seeds land on the water.
Some of them float,
Creating a picturesque scene of transformation,
Some of them seem to dissolve.
With each breath,
You feel a sense of release.
The breeze is your ally,
Assisting in carrying away these seeds of worry and stress,
Allowing them to find new purposes in the world.
As they spread,
They become lighter,
And you too feel lighter and more relaxed.
Continue to breathe deeply,
Feeling the rhythm of your breath connect you to the present moment.
With each inhalation,
You draw in the beauty of the landscape,
And with each exhalation,
You release any feelings that interfere with your peace.
You walk along the path,
Coming in and out of the shadows of the evergreen trees along the lakeshore.
You discover a canoe by the water's edge.
With a renewed sense of focus and relaxation,
You balance carefully into the brilliant blue wooden vessel.
Your breath propels the canoe forward,
It becomes more centered and steady,
And the boat glides across the gently rippling water.
Feel the sensation of the boat moving beneath you,
Its motion mirroring the calm and steady rhythm of your breath.
The lake and mountains around you radiate a sense of serenity,
And you align yourself with the vibrations of this divine place.
You feel the power of your breath,
And its ability to direct and guide you.
As you continue to glide across the silky water,
This empowering feeling stays with you throughout the day.
You recognize that you can step away from any situation and breathe your stress away.
These breaths regulate your nervous system,
So you may make choices grounded in your true essence,
Knowing that you have the ability to pause and self-soothe.
Everything feels a bit easier as you connect with your sense of safety,
Fluidity,
And ability to remain flexible.
With one conscious breath,
You can bring yourself back to this peaceful lakeside,
Where the breeze carries worries away,
And a deep sense of calm resides within you.
When you're ready,
Gently bring your awareness back to your surroundings.
Wiggle your fingers and toes,
Allowing yourself to return fully.
Open your eyes,
Feeling refreshed and renewed,
Carrying the tranquility of this lakeside escape.
Remember the power of your breath as you control its tides and flow through the gift of another day.
Remember that whenever you want,
You can breathe it away.
