Quick Stress Release

This is a 10-minute meditation influenced by the practice of Mindfulness-Based Stress Reduction (MBSR) to calm down someone experiencing stress within 10 minutes. It also uses the practices of Sankalpa and Gratitude, which are effective techniques in removing stress. Saqib will guide you through this short journey from a state of stress to a state of calmness. The soothing background music complements the meditation.

Transcript

Hi and welcome to this meditation.

I am your guide Saqib and I am going to take away all the stress from you today.

So let's get started on this short journey towards relaxation and calmness.

I would request you to sit in a comfortable position.

Just make sure that your back is not bent.

Gradually close your eyes.

Feel the presence of your surroundings,

The presence of your room,

The air in your room,

The smell in the air,

The air on your skin,

The weight of your body on the chair,

Mattress or floor and listen to the sounds around you.

Let's set our sankalpa,

Our intention for releasing stress.

I will say the words of sankalpa and either you can repeat after me in your heart or just listen to my words.

It's up to you.

I give relaxation and calmness to my mind and my body.

I give relaxation and calmness to my mind and my body.

I give relaxation and calmness to my mind and my body.

Bring your attention to your breathing now.

Take three deep breaths.

Inhale through your nose and exhale through your mouth and let your awareness follow your breath wherever it goes.

I will be breathing with you so you can synchronize your breathing with me if you wish.

Let's do it.

Inhale through your nose and exhale through your mouth.

Let's be thankful now.

Many of us most of the times tend to focus on things that seem to be problematic.

However,

We forget to thank the universe or God or collective consciousness for the things that are actually good in our life.

So this is a good opportunity to do it.

Be thankful for whatever you wish to be.

I will be silent for a couple of minutes while you complete your thanksgiving.

Now,

Check if there are any thoughts in your mind right now.

Just be aware of them.

Imagine these thoughts as bubbles rising in front of you with each thought representing one bubble.

In your imagination,

Burst or pop these bubbles of thoughts one by one with a slight touch of your finger,

Just in your imagination.

And now,

Bring back your awareness to your breathing.

Let's again take three complete breaths.

Let's start.

Inhale through your nose and exhale through your mouth.

Inhale through your mouth.

Bring back your awareness to your surroundings now.

The presence of your room,

The air in your room,

The smell in the air,

The air on your skin,

The weight of your body on the chair,

Mattress or floor.

And listen to the sounds around you.

And now gradually open your eyes.

You have completely released the stress.

You are now relaxed,

Calm and centered.

I hope you found value in this meditation.

I would love to know your experience through your reviews.

Take care and have a lovely day.

Reviews

This was a great meditation for me and it was relaxing.

Very well done! Thank you so much for sharing this!

Very effective relaxing and helpful.
Thank you Saqib
Namaste

Perfect , that’s all, just perfect. Thank you Saqib

Wow that was so beautiful 🌸 in such a short time you managed to say everything to help me de-stress 🩷
Much gratitude to you 🙏

I love your style and voice. The words at the end bring me back to real life to be more present. You're one of my favorites!

A calming, soothing voice. Was good to take time out to focus on something else. I'd stopped to meditate as stressed, overwhelmed and was having short breath and chest pain. Sadly after meditation and upon opening my eyes, I'm still stressed and overwhelmed by what I need to do, time constraints and not knowing where to start. But these are my issues. This meditation was very nice to do

Helped me stay grounded and eased my anxiety tension

Such a brilliant meditation session. Feel very relaxed and calm after. Thank you Saqib!

I was actually having heart arrhythmias which I haven’t had in years…very panicky! After this meditation, I listened again with my (toy!) stethoscope (it really works) and my heartbeat is normal, and slowing down. Thank you so much ❤️

Just lovely - your words and voice are very calming. Thank you.
My only suggestion would be to have the beautiful background music you've chosen to be a bit quieter.

Incredibly relaxing, and perfect to find balance, peace and calm. Thank you for this beautiful gift.

I found this to be very helpful, easy to follow without being condescending and immensely successful in bringing about a deep sense of relaxation and calm. Thank you, Namaste 🙏🏽

Beautiful meditation, great music choice, love his voice and guidance.

This helped me massively for a mid day reset. Thank you

Thank you Saqib! It helped me come out of a stressful thought loop!

Feeling rejuvenated. Thank you for the wonderful meditation.

Great meditation! Definitely felt the stress go away.

Very calming. I almost wanted it to go a little longer, but honestly it’s the perfect length for a quick centering, grounding meditation. I will definitely do it again.

I love his calming voice in all of his meditations.