Stress & Anxiety Relief: 5-Min Tension Release

This 5-minute meditation guides your breath and awareness to release tension from within the body and mind. Calm the nervous system and refocus. Use this mental titration technique at any moment to help you relieve your stress and anxiety.

Transcript

Allow yourself to pause,

Allow yourself to check in,

Scanning through the body to notice where you are holding your attention,

Where you are physically holding your stress.

Perhaps it's in the chest,

In the jaw,

Maybe in the hands,

Wherever it is,

Notice where you're holding your attention.

Take a moment to breathe into that spot or those spots,

Acknowledging,

Allowing,

Breathing into them and then take your awareness somewhere else in the body,

Somewhere where you do not feel tension,

Perhaps even completely opposite,

You feel happy,

But at least to a point where you do not feel your attention.

Maybe this is in an earlobe,

The tip of a finger or a toe,

Wherever it might be,

Take a moment now to find that part of your body where you feel nothing.

Now breathe there,

Taking a few breaths,

Breathing into the spot where you feel opposite to tension or nothing and then take your awareness back to the spot of tension.

Breathe there,

Couple of breaths and then take your awareness back to the spot where you felt nothing.

Take a couple of breaths there and then back again to the tension and to the point of the opposite sensation.

Now taking your awareness back and forth on your own for a few moments.

Now little by little perhaps you begin to notice where you are holding the tension no longer holds the tension or it has released it somewhat.

Continue this process until you feel at ease,

You acknowledge that you are in a spot of safety,

You can release the tension,

The stress and remember that you can always come back to this,

You can always repeat this process whenever you need it.

Your eyes were closed,

Your gaze was softened,

Start to focus it again,

Coming back in to the present moment and checking in how are you feeling now?

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