Hi,
Welcome to this guided meditation for reducing stress and anxiety.
As we begin this practice,
Let's take a moment to honor ourselves for being here in this moment.
For taking the time to be present within ourselves in order to rebalance and heal from within.
At any moment,
If you get distracted by a thought or a sound,
Simply acknowledge that it occurred and gently let it go.
I'd like to first invite you to close your eyes and allow your breath to find its own natural rhythm.
Breathing normally and breathing naturally,
Feeling the rise and fall of the belly.
When we are mindful with our breath,
We give ourselves the opportunity to calm down when we are feeling anxious or fearful.
I want you to now begin taking a deep breath in through your nose while releasing your air through your mouth.
Do this for a few breaths.
Now,
I want you to take the deepest breath you've taken all day so far.
As you exhale,
I want you to give yourself permission to release thoughts and emotions that no longer serve you.
For the next several minutes,
Your well-being is your only priority.
As you continue to breathe,
Feel the journey of your breath throughout your entire body.
Now,
Gently shift your awareness from the breath to scanning the entire body of any tension,
Stress,
Or anxiety you may be holding onto.
When we feel stressed or anxious about something,
It's often because we feel that we do not have control over what's happening,
And the thought of being out of control can heighten our emotions,
Making us feel scared or unsafe.
When those emotions are unbalanced,
We judge ourselves for simply being human.
I want you to call attention to something that is making you anxious and the judgment you've been carrying toward yourself.
I want you to envision it,
Acknowledge it,
And simply let it go.
Let's bring the focus of awareness into the soles of your feet,
Feeling each toe.
Now,
To the top of your feet,
Into your ankles.
Let this feeling of awareness rise from your lower legs into your calves,
Your shins,
And now into your knee joints.
Feel your body with total awareness.
Whatever sensation you may feel,
Allow it to resonate wherever it needs to go.
Now,
Let the feeling of awareness rise to your upper legs,
Feeling the connection into your hip joints.
Now,
Into the pelvic girdle,
Into the center of your body,
Feeling the sit bones,
The buttocks,
And the genitalia region.
Let this awareness rise into the tailbone,
And then gently move the sensation into the lower back.
Up the spine into the middle,
Eventually into the upper back,
Feeling sensations in your entire back with awareness,
And letting any feelings of stress and anxiety go.
Now,
You're going to let this feeling of awareness move to your shoulders and neck.
Now,
To your throat and jaw.
Focus on simply letting it be.
I want you to continue moving that feeling into the cheeks of the face,
The forehead,
And now the entire head.
Take a moment to breathe.
Be compassionate and gentle with yourself.
There is no need to overanalyze things or try and control what's taking place.
Again,
Experience it,
Acknowledge it,
And let it go.
I want you all to gently bring your awareness back to your breath,
Feeling the rise and fall of the belly as you breathe through your nose.
Take in a deep breath through your nose and exhale.
Please repeat after me.
I affirm that I will not be challenged by stress or anxiety.
I will not allow my fears to dictate the course of my life.
I choose to be free from fear no matter how some situations may appear.
I give my control to the universe because everything is happening in my favor.
I am love.
I am peace.
Namaste.
