Hello my friend.
Welcome to this guided meditation to help you get out of your head.
It's a great way to reduce your anxiety and stress.
Many times you feel anxious and stressed because you feed into the thoughts that you become aware of.
If the thoughts are negative,
It may make you believe that you are a negative person.
You may try to control your mind by attempting to think positive thoughts.
This can be hard and frustrating because soon enough your mind will revert to feeding you negative thoughts.
The truth is your mind is always going to feed you all sorts of thoughts.
And it doesn't know whether the thoughts are positive or negative.
You are the one making the distinction and decision.
And since you cannot control the thoughts your mind feeds you,
You are better served by doing your best to override it.
And that's what you'll do with this meditation.
As always,
It is important to set an intention before you begin.
Think about why you want to reduce your stress and anxiety.
How will you show up in the world if you were less stressed and anxious?
Now get into a comfortable position,
Either sitting up or laying down.
Take a couple of breaths in through your nose and out your mouth to alert your body and your mind that you intend to feel less stressed and anxious.
As you exhale,
Wiggle your toes and allow them to relax.
Next,
Allow the muscles in your calves to relax.
Feel as all the tension in them wash away like water falling down a waterfall.
Adjust yourself in your chair or in whatever position you are so that your butt and your thighs become relaxed.
Feel the tensions in these muscles blow away like a piece of paper caught in a gust of wind on a sunny day.
Now shift your attention to the muscles in your face.
Allow them to relax.
Allow your jaws to relax.
Allow your eyebrows to relax.
Allow your eyelids to relax.
You may yawn and that's perfect.
Allow your tongue to relax away from the roof of your mouth.
And allow your forehead to relax too.
On your next exhale,
Say to yourself,
I am the most relaxed I have been today.
And one more time,
I am the most relaxed I have been today.
Breathe.
As you exhale,
Slowly place your left hand on your belly so that your belly button is in the center of your left palm.
Then slowly place your right hand over your left hand.
To get out of your head and reduce both your levels of stress and anxiety,
Pay attention to how your hands move up and down with each inhale and exhale.
Breathe naturally and do your best not to interfere with your breathing rhythm.
Continue to observe your hands move up and down as you breathe.
Now bring your awareness to your thumbs.
Are your thumbs touching each other?
Is one above the other?
How are your thumbs resting on your belly?
Briefly return your attention to your jaw and mouth,
Allowing this part of your body to relax even further.
Make sure your tongue is not touching the roof of your mouth and there is almost no tension in your jaws.
Continue to breathe naturally.
Return your awareness to your belly.
Notice the tension that arises in your stomach as you inhale and notice the tension reduce as you exhale.
Notice how much your belly rises and falls with each breath.
Has this changed compared to when you began?
Is your breathing more shallow now?
The shallower your stomach moves,
The less stressed and anxious you are.
Continue to breathe naturally.
Continue to observe your breathing without interfering with your body's natural ability to breathe efficiently on its own.
Now shift your awareness to your right palm.
Is it resting above your left fingers?
Is it resting above the back of your left hand?
Or are your right and left palms directly over one another?
Continue to breathe and as you exhale,
Relax the muscles throughout your entire body.
Starting with your scalp,
Move down each side of your head to your ears,
Relaxing those muscles.
And to your jaws,
Your neck,
Your shoulders,
Your elbows,
Your hands.
And then move back up to each side of your chest.
Continue to relax these muscles as you move down to your core,
Your waist,
Your thighs,
Your knees,
Your legs,
And your feet.
Bring your awareness back to your stomach and observe how it is moving with each breath you take for the next couple of breaths.
Feel your hands move with your breathing.
If you can,
Feel your heartbeat in your chest as you breathe.
At this time,
Say to yourself,
I am the most relaxed I have been today.
Say it again,
I am the most relaxed I have been today.
And one more time,
I am the most relaxed I have been today.
Remember,
You can do this meditation anytime you realize you are anxious and feeling stressed.
Now we will slowly bring our awareness back to our body and slowly awaken.
As you exhale,
Wiggle your tongue in your mouth from side to side.
Use your tongue to move your jaws.
On your next exhale,
Slowly open your eyes and observe your surroundings.
Notice something new that you were not familiar with before you began your meditation.
Notice something new now that you are the most relaxed you have been today.
Take a deep breath in through your nose and exhale out your mouth.
As we end this meditation,
Here is your reminder to go forth and be the best person you have ever been.
Be the best version of yourself.
Thank you for meditating with me today my friend.
