Finding a comfortable seat.
Begin by taking a deep breath in.
And holding it for 5.
.
.
4.
.
.
3.
.
.
2.
.
.
Exhale and relax.
Take another deep breath as deep as you can and hold it for five And exhale.
One last time,
Big,
Deep breath in.
Holding the breath at the top of the inhale for five.
2 Exhale,
Imagine blowing out all of your stress.
This is your new solution to stress.
Whenever you become stressed in the future,
Simply take three full in and full out deep breaths,
Holding at the top of the inhale for five seconds.
And when you exhale,
Blow out any stresses that you feel.
And on the third breath as you exhale,
Say to yourself,
Relax.
Begin by slowly blinking your eyes,
And with each number I say,
Blink once.
Seven.
6.
Allow your eyes to gently close.
And as you do,
Feel a wave of relaxation sweep over you.
Begin to focus on the sensations at the top of your head.
Notice how the very top of your head feels.
Now let your focus move down to your eyes.
Notice how your eyes feel.
And ask them to relax even more.
The 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.
Notice how heavy your head feels right now.
Let your focus move to your nose and feel the slight sensation of the air moving in and out with your breath.
When you breathe in,
Imagine that you are being filled with calmness.
And when you breathe out,
Imagine your body feels heavy and deeply relaxed.
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.
Notice the sound of my voice.
From here forward,
You can only hear my voice guiding you.
All other sounds passing only take you deeper into a state of relaxation.
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 and notice how your mouth waters.
Move your focus down to your neck.
And if there's any tension,
Just ask it to release a little bit more.
Notice how your neck feels right now.
Feel all the sensations in your neck.
Focus on your shoulders and move your attention slowly going down each arm,
Down all the way to each fingertip.
What are your fingertips touching right now?
Feel the sensation on your fingertips.
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 just a little.
Imagine you're focusing on your heart and 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 into your body.
Allow your focus to move down your vital organs and digestive system.
Notice your belly and how it feels.
Just observe it working and digesting effortlessly for you.
Now notice your lower back.
And if you feel any tension,
Just say,
Please relax just a little bit more.
Focus now on your pelvis and hips and notice any sensations you're 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,
They deserve to fully relax.
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've relaxed your body so well,
I'm going to count down from 10.
And with each descending number,
Your conscious mind will relax even more,
Letting go of any beliefs that hold you back from your goal.
Imagine that you're standing at the top of a set of stairs,
And when I begin counting,
You will walk down the stairs.
9.
Eight,
Seven,
Six,
5.
2.
.
.
1.
.
.
It's natural that your conscious mind gives less and less importance to the words that I'm saying.
Allow your subconscious mind to be present right now.
From now on,
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's 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 release it.
When another negative thought arises,
I catch it quickly and 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 so it's 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 disappear.
This gives you the opportunity to start a new positive thought process.
Notice how you feel right now.
And take great note of exactly how you feel right now.
Let's come to conscious awareness,
Bringing back everything that you learned today for the better.
Slowly coming back to the present moment.
Four,
Feeling fresh new energy coming in as you breathe.
6.
Seven,
Bringing back all that you have learned today.
Nine.
Almost there.
You're doing very powerful work by practicing this meditation.
This is the way you change your life for the better.
Take a big,
Deep breath in.
And a long,
Slow exhale out.
One more,
Just like that,
Big deep breath in.
Sigh,
Let it go.
Remember those three full deep breaths whenever you're feeling those moments of stress throughout the day.
And allow yourself that time to intentionally pause and reset.
