Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves and I welcome you to this meditation to calm the mind and reduce anxiety.
I am going to invite you to go to a quiet and comfortable place where no one is going to interrupt you for several minutes.
Take a deep breath in and exhale.
Take another deep breath in and exhale.
Take another deep breath in and exhale.
And now continue to breathe normally and at the same time I am going to ask you to focus on the sound of my voice while you feel the present.
And I am going to invite you to give yourself the opportunity to focus on yourself in the next few minutes.
Notice what thoughts are in your mind.
Notice how your body is doing right now.
Feel the temperature of the room where you are.
How does your body feel?
Are you nervous?
Worried?
Anxious?
Are you experiencing stress?
Is there any tension in your body?
Is there any emotional tension?
And now for the next few minutes we are going to focus on emptying your mind and letting go of all that is in there.
Good or bad we are going to focus on your well being since there is nothing more important than you and your well being.
Continue to breathe,
Inhaling deeply and exhaling slowly.
And each inhalation becomes deeper and each exhalation becomes longer.
Feeling the oxygen entering your lungs,
Feeling how your lungs expand and are responsible of sending that oxygen to each cell of your body.
And notice which parts of your body feel stressed.
Notice if you feel pressure on your chest or pressure on your head or on any other part of your body whether it is pain or some kind of stress.
Now relax the muscles of your face.
Relax your eyes and relax your jaw.
Let go of your shoulders and relax your shoulders.
Let your back relax a little more.
Relax your arms and your chest.
Feel your belly relaxing more and more.
Let your hands relax more and more.
And let your palms open up.
Relaxing your hips and your legs.
Relax your feet and relax your whole body from head to toes.
And now relax your mind.
That's it.
Continue to breathe normally and focus your attention on the air entering your body and the air leaving your body.
By keeping your attention on your breath or using your breath as an anchor to the present.
And by following your breath,
You're following the present.
Inhaling and exhaling.
Relaxing more and more.
Notice if any thoughts come to mind or you get distracted by something.
Become aware of that and you can think,
I am thinking.
And gently return your focus to your breath.
Inhaling and exhaling.
When we feel stressed or anxious about anything,
It is usually because we feel that there is something out of our control.
And the feeling that something is out of our control can cause us discomfort and fear.
And naturally,
We react to wanting to control the situation even more.
Because we feel that it is getting out of control.
Then causes us more suffering by seeing that the situation doesn't improve.
It is also likely that we start to think that things are upside down and that we think they're not going to get any better.
These thoughts can make the situation even worse and make us feel even more out of control.
And therefore continuing with the vicious cycle.
Now I invite you to remember a problem that causes you anxiety.
As you remember this problem,
Notice what you feel in your body.
And what kind of thoughts are in your mind.
Feel what you're feeling and think what you're thinking.
That's it.
Now let go of all that and give yourself the opportunity to free yourself from that problem.
Allow yourself to let go of your past and everything you don't need to carry with you anymore.
And although it is true that there are things that happen to us that we can't control.
We can always control how we react to them.
Continue breathing.
Inhaling.
And exhaling.
Continue breathing.
Inhaling and exhaling.
And notice if there's anything left in your mind right now.
And whatever there is,
We're going to let it go.
We're also going to let go of your past,
Let go of your worries.
And for a few minutes,
Let go of your partner,
Let go of your family,
Your loved ones.
And let go of whatever is left in your mind.
And it is always possible that your mind is reluctant to let go of the past or those people that we love or those worries that we have.
Notice that and become aware of that.
Notice your feelings and let go of what you feel too.
Let go of everything completely.
And continue to use your breath as an anchor to the present.
Inhaling and exhaling.
In the present moment.
That's it.
And now,
Let's remember another similar problem that you've had in the past that caused you anxiety.
Remember that moment and feel it again.
And now,
I'm going to ask you to let go of that problem and let it stay in the past.
Release your attention from that problem.
And once again,
Bring your attention to the present and feel the present.
Feeling your breath,
Inhaling and exhaling.
Notice your body,
How it feels more relaxed now.
Knowing that you can breathe freely in the present.
And you can already feel that there is a peace and calm in this moment,
Increasing by the minute.
Knowing that you're practicing letting go of the past and the things that you no longer need to carry with you anymore.
In the present.
The past is in the past.
The past is over.
We cannot change the past.
However,
In this moment,
In the present,
We can work to improve your life in all aspects.
In this moment,
In the present,
You can experience joy,
Happiness.
In this present,
You have everything you need to be happy.
Feel the present.
Feel the present.
Feel the present.
Feel the present.
Feel the present.
Feel the present.
Feel the present.
Feel the present.
That's it.
Take a deep breath in.
And hold the air for a few seconds.
And release the air.
Take another deep breath in.
And let the air out.
And feel how your body feels much better.
Perfect.
Now,
Slowly open your eyes and stretch your body as you just woke up.
And this is where we're going to end today's meditation.
Thank you for your time.
And I'll see you next time.
