Hi,
This is Pema Laviaskalosada,
And this is your stress relief guided meditation.
So to get started,
I want you to get really comfortable.
And then close your eyes.
And settling to this moment as you breathe in and out through your nose at your own pace.
And slow the bird down a bit more.
And allow the edges of your eyes to soften.
Your jaw to be slightly open.
And your shoulders to soften.
And your thoughts will come and go,
Visit your mind,
Circling about,
And that's okay.
And if you start thinking about this or that,
Come back to your breath,
Slightly repeating,
Slowing on the in-breath and down on the out-breath.
Slowing on the in-breath and down on the out-breath.
Slowing down the thinking.
And weighing.
And anything else that might be on your mind at this time.
Slowing on the in-breath and down on the out-breath.
The edges of your eyes melt.
Checking in with your jaw slightly open.
And shoulders soften even more.
And noticing the rising and the falling of your breath as you continue to breathe in and out through your nose.
You can care but don't have to carry the world.
And the rhythm of your breath helps you to release and let go of any tension.
And allowing yourself to just be in this moment.
Slowing on the in-breath and down on the out-breath.
And now bring your awareness to your bottom ribs and feel them flare out to the side on the in-breath and contract in on the out-breath.
And staying with the sensation of the ribs gently expanding and contracting for a few more breaths.
And now bring your attention back to silently repeating slowing on the in-breath and down on the out-breath.
Slowing on the in-breath and down on the out-breath.
And now bring your attention to your heart center.
Slowing the breath down.
Feeling at ease.
And noticing if you need to shift or move,
Getting even more comfortable at this time and taking care of your body,
Whatever it needs.
And softly focusing on the area of your heart center.
And your breath is slow and steady.
And in a moment,
My voice will be quiet for just a bit.
And enjoy this time within your heart giving yourself permission to just be until my voice returns.
You slowly bring attention back to the sound of my voice.
Begin focusing a little bit more on your inhalations.
Helping you become more alert and awake.
And now give yourself three longer and slower breaths in and out through your nose at your own pace.
Now bring your attention to your feet.
Begin rotating your ankles,
Maybe pointing and flexing your feet a few times.
Gently waking up your body a little bit with movements that feel comfortable.
And then coming up through your legs.
All the way into your hips.
And then up into your chest.
Across your shoulders and down your arms.
And opening and closing your hands a few times.
And then traveling up into your throat.
Jaw slightly open.
The edges of your eyes are soft.
And I want you to take a moment to really acknowledge yourself.
For doing this today.
Taking a moment to slow down.
And then with the next breath at your own pace,
No rushing,
You can blink your eyes open.
With just a gentle gaze,
Not looking at anything or anyone.
And sit with this moment for just a bit.
And taking some time before your jump on the next task.
Until next time.
Wishing you more clarity.
Ease,
And joy.
