A moment of mindfulness.
When you're ready either lower your gaze to the floor or close your eyes whichever feels more comfortable for you.
As you begin to settle down for the short meditation become more aware of your breath,
The action of pulling clean air into your body and expelling stale old air out from your body.
Place both hands on the soft belly of your abdomen.
Now breathe deeply and exhale fully and completely,
Nice and slowly,
Nice and slowly.
Someone who experiences stress and anxiety is a chest breather using only their upper airways.
Those who are more relaxed and who are consciously letting go of stress,
Feelings of anxiety,
Tend to use their belly muscles more when they breathe.
So now I want you to use your diaphragm and your belly to breathe in.
Feel what happens under your fingers,
Feel the movements up and down with each breath in and out.
Let your shoulders drop,
Let your body soften,
Let your mind clear.
Put difficulties and concerns in their place.
Make a distance between you and your worries so that you can see things clearly,
See things in perspective and belly breathe.
Belly breathe deeply and slowly letting go,
Loosening.
Feel your belly soften as the tension is released.
Relax,
Let go,
Let go.
Experience for yourself this clearing of the mind as you concentrate on the breath.
Thoughts may come and thoughts may go,
But decide to let them drift by as that too is a part of your meditation,
A part of the experience of distressing and reducing anxiety.
We don't have to pay attention to every little thing or we'd wear ourselves out.
Breathe in,
Breathe out and let go.
Allow yourself to drop into a place deep within you where the mind is clear and the body is still.
A place of tranquility and healing that you can take yourself to at any time you wish.
For now I will leave you for a couple of minutes in this place and then I'll come back for you.
Now when you're ready,
Breathe in deeply and exhale fully and completely for three or four breath cycles.
You have brought balance to your life.
You have brought a sense of managing,
Coping,
De-stressing to your own existence and you can do this at any time.
If you experience a period of stress or anxiety in the coming days or weeks,
Take yourself to a quiet place where you can put your hands on your belly and focus only on the breath in and the breath out.
This will immediately bring a sense of calm and more balance to your life.
Don't sweat the little things but when you're faced with bigger things in life,
Breathe deeply and you'll cope.
Namaste.
