This meditation is designed to help you relieve overwhelm and move to a calmer,
Clearer state.
Start by sitting upright in a comfortable seat with your back supported.
You may have your legs crossed,
You may have your feet placed on the floor.
Wherever you find yourself,
Let your hands rest in your lap.
Now that you're comfortable,
Take a moment to recognize that although you feel overwhelmed,
Right now you have a space to just be.
This is your time,
Your time to relax,
To be still.
Nothing is required of you,
No one needs you,
You can simply enjoy this space.
Begin by taking some deep breath in for four counts,
For four counts,
Breathe out for four counts,
In for four,
For four,
And with each exhale allow yourself to sink deeper into relaxation.
Let your shoulders relax,
Your jaw,
Your hands relax,
Release any tension you're holding on to.
Inhale one,
Two,
Three,
Hold one,
Two,
Three,
Exhale two,
Three,
Four.
You're feeling so comfortable and relaxed.
Now let go of control over your breath,
Allowing it to fall into its natural rhythm.
Gently in and out,
In and out,
And with each exhale imagine everything that you're thinking about,
Everything that's causing you to hold tension in your body,
Imagine it's being released.
You let it go with every out breath and it floats far,
Far.
Now I'd like you to bring your focus at the top of your head and imagine a ray of sunshine flowing through your entire body.
You feel it first on the crown of your head,
Then your forehead,
And then your face as it travels down to your neck,
Your chest,
Your stomach.
Notice this bright beautiful light dissolving the feelings that you came here with today.
They are melting away.
Just notice any tightness or any niggles as the light moves through down your body,
Releasing it,
Letting it soften,
And float away.
The light reaches your hips,
Your upper legs,
Your knees,
And as you soften and release,
Those feelings of overwhelm and tension continue to dissolve.
Your lower legs,
Your ankles,
Your ankles,
Your feet are flooded with the warm beams of sunlight and you feel each muscle soften and release,
Soften and release.
The sunshine now fills your entire body from your head to your feet,
Down to your toes,
And the feelings and emotions you once held fading,
Fading far away.
You can feel the warmth of the beams as it travels through you up and down,
Through your legs,
Through your arm,
Through to your fingers,
Up to your throat,
And it brings with it a sense of ease in your body,
Of spaciousness.
Just allow any thoughts that come and go without judgment and know that you can always come back to your breath following its natural rhythm in and out,
In and out.
The light reaches your face and head once more.
Every part of your body is warm,
Is relaxed,
Is calm and soft.
Trust that any discomfort,
Any overwhelm that was here before has dissolved and been released.
You've shifted to a state of calm and this allows you to see what you couldn't see before,
A clear path forward.
You've found your center once more and it feels so good.
Just stay here in this moment for a little longer,
Enjoying this time for yourself,
This spaciousness,
This ease,
This clarity,
Continuing to follow that gentle breath in and out,
In and out.
And then just take a couple of deep breaths,
Circling your neck from side to side,
Wiggling your fingers,
Stretching out your arms as you prepare to finish this meditation,
Bringing your awareness back to your seat,
Back to the room and when you're ready,
Gently open your eyes.
