Releasing anxieties,
We can begin this meditation by closing your eyes softly.
Keep focused on my voice and don't fall into a deep meditation.
I want you to know that anxiety is normal.
It's part of our emotional world.
It's the opposite state of complete relaxation and harmony.
And sometimes we're right to have a raised anxiety level.
As I'm talking,
Start to breathe in slowly through your nose,
Then blow out gently through your mouth.
In slowly through your nose,
Out gently through your mouth.
Make sure you're breathing deeply and exhaling fully and completely with each breath you take.
Begin to notice how the fresh,
Clean air and plentiful supply of oxygen reaches the areas where you're most tense.
And as you breathe out,
Begin to notice that there's a softening of these areas,
A releasing of tension and pressure and stress.
And it's okay to let these things go.
Now find a rate and a rhythm of breathing that feels easy and comfortable for you.
And as you do so,
Allow any tension to unwind in your gut.
Take your attention to your belly,
Focus on it,
Feel it,
Intentionally relax it.
Tell yourself this is your time to find balance and harmony for your mind and your body.
And as these thoughts start to sink in,
Begin to scan your whole body,
Taking a few moments at each part as you move down from your head.
Check your ears,
What's going on inside your head,
Release it and relax it.
On the out-breath,
Whatever's there,
Let it go.
Now move down to your shoulders and your neck,
Allow them to drop,
Relax.
Let your arms become heavier and your chest softer.
Scan down your back,
Down your belly and pelvis.
Release any tension or sensations in your hips,
Legs all the way down to your toes.
Give any areas of your body that still feels tense and stressed,
Give it your full attention,
Send healing and relaxation to that area,
Allowing it to soften,
To loosen and to become still.
Feel a sense of melting in that area as you let go,
Let go,
Let go until your whole body is warm,
Soft and still.
How does this state of relaxation feel to you?
Notice how the stress and tension and anxiety was released just by giving individual areas of your body your full attention.
We can do this wherever we are,
Without others noticing.
We can release stress,
Tension and anxiety and let it go.
Even standing in a queue at the supermarket,
We can take our attention to areas where we feel tension and stress and anxiety in our body.
Sometimes our shoulders are raised,
Sometimes our head feels tight or our fists are clenched.
We can intentionally bring a sense of relaxation and release to these areas which lowers our anxieties.
Relax,
Relax and breathe deeply as you imagine above your head a wonderful,
Bright,
Healing light that radiates pure relaxation into the space immediately in front of you and around you.
Experience that light shining right now all around you,
Like a bright light above your head.
As you breathe in,
Imagine that you're drawing in the healing energy of this beautiful,
Magnificent,
Bright light.
You're pulling it directly into your body with each breath you take.
And as you breathe out,
More and more tension and anxiety is lost from within you.
Breathe in relaxation.
Breathe out tension and anxiety.
Breathe in relax.
Breathe out relax.
Keep breathing smoothly and regularly,
Relaxing more and more with each deep breath you take.
Now experience the bright light shining above you as it creates a warm sensation throughout your body.
Check in with your feet and your legs,
Your belly.
Notice how warm and relaxed everything feels.
Feel that warmth creeping up your body,
Moving all the way up your back,
Untying the knots of muscles,
Releasing any tension that remains.
Warmth and the relaxation even penetrates your skull and floods your brain,
Bringing about a deep sense of calm relief to your mind.
Spend time now experiencing and appreciating the tension,
Relieving warmth and relaxation that you have created within your mind and your body.
And I will come back for you shortly.
You've done brilliantly.
Breathe in deeply as you bring more fresh air into your body and maintain the sense of calm,
Peacefulness that you've been able to generate.
Hold on to this sense of peace and calm because you're going to take it forward with you into your day.
Gently and slowly bring yourself back to a full state of alertness.
Breathe deeply and with pride for your sense of achievement in overcoming anxieties and stress and tension.
Take all of this forward.
Namaste.
