Welcome to this meditation designed to help you alleviate stress using your breath.
To begin,
Make your way into a comfortable position,
Sitting up tall or lying down flat.
Find a position where you are comfortable that allows you to have the longest spine and the fullest breath.
Begin by taking a deep breath in through your belly,
Breathing into your rib cage and your back body,
Filling up through your chest.
Hold it at the top for three,
Two,
One.
Let it go,
And as you exhale,
Relax.
Take another deep breath,
Filling all the way up.
Holding it at the top,
And as you exhale,
Imagine blowing out all of your stress.
Take a third deep breath,
Hold it.
On your out breath,
Release any stress that you've been holding onto,
Saying to yourself,
Relax now.
This is your new solution to stress.
Whenever you become stressed in the future,
Simply take three full and deep breaths,
Holding it at the top,
And as you exhale,
Blow out any stress that you feel.
And on that third breath,
As you exhale,
Simply say to yourself,
Relax now.
Begin by slowly blinking your eyes,
And with each number I say,
Blink once.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
And 0.
Allow your eyes to gently close,
And when you do this,
You feel a wave of relaxation sweep over you.
Now I'd like you to focus on the sensations at the top of your head,
Your crown.
Now let your focus move down to your eyes.
Notice how your eyes feel,
And ask them to relax even more.
That little movement in your eyes is called rapid eye movement,
And it's completely normal.
These small eye movements allow for you to feel calm.
Notice how the back of your head feels against the surface that it's touching.
How heavy does your head feel right now?
Let your focus move to your nose,
And feel the slight sensations of the air moving in and out with your breath.
When you breathe in,
Imagine that you are being filled with calmness.
When you breathe out,
Imagine your body feels heavy and deeply relaxed.
Now focus on your ears.
Notice how they feel,
And what they hear around you.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation,
Taking you even deeper.
From here forward,
You can only hear my voice guiding you.
All of those other sounds passing only take you deeper into a state of relaxation.
Now focus on your mouth.
How does it feel?
What do you notice?
Can you sense the flavor of something you recently tasted?
Perhaps you can imagine biting into a fresh slice of lemon.
You notice how your mouth waters.
Move your focus now to your neck.
If there's any tension there,
Just ask it to release a little more.
Notice how your neck feels now.
Feel all of the sensations in that space.
Now focus on your shoulders.
Move your attention slowly,
Going down each arm,
Down all the way to each fingertip.
What are your fingertips touching right now?
Feel those sensations.
Allow your focus to go to your chest,
Relaxing this area,
As well as your upper back.
And if you notice any tension,
Just ask it nicely to release.
Now imagine you're focusing on your heart,
Feeling it beating strongly,
Supporting you.
Relax your heart and notice how good it feels to do so.
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.
Observe it working and digesting effortlessly for you.
Now notice your lower back and how it's pressing against the surface you are on.
If you feel tension,
Ask it to release a little more.
Focus now on your pelvis and hips.
Notice sensation.
Allow it to take you even deeper into a state of relaxation,
Allowing your focus to move down each leg,
Slowly relaxing those as well.
Your legs have been taking you so many places over the years and they deserve to fully relax now.
Feel them grow heavier.
Notice this wonderful wave of relaxation moving down to your knees and down your lower legs,
All the way to your feet and the very tip of each toe.
Now that you are completely relaxed in your body,
I'm going to count down from 10.
With each descending number,
Your conscious mind will relax even more,
Letting go of any beliefs that hold you back.
Imagine that you are standing at the top of a set of stairs.
When I begin counting,
You will walk down the stairs.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1 and 0.
It's natural that your conscious mind gives less and less importance to the words that 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 that you do because your health is important to you.
Remember that it is natural for you to be healthy and happy.
It is unnatural for you to have 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.
So if I feel 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.
From this point forward,
Whenever you find yourself having negative,
Unproductive thoughts,
You will immediately say to yourself the word stop.
Let me repeat that.
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.
Come to conscious awareness,
Bringing back everything that you learned today.
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 ten.
Welcome back.
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.
Great job today.
Namaste.
