Hi friend,
I'm really glad you're here.
My name is Shania Gordon and I guide mindfulness and restorative practices that make rest and stillness feel accessible no matter what your day may look like.
I want to welcome you to this stress reduction meditation practice.
But before we settle in,
I want to acknowledge that everyone arrives to practice carrying different experiences,
Histories,
And sensations in their bodies.
You are invited to move through this meditation in a way that honors your capacity in this moment.
You can choose how you participate and when to step away.
If at any point this practice feels overwhelming,
You can open your eyes,
Notice your surroundings,
Or place attention on something that helps you feel grounded and present.
I just want to remind you that this space is yours.
There's nothing you need to get right and nothing you need to push through.
My guidance is just an invitation.
Your body and your spirit get the final say.
Now when it feels right for you,
You are welcome to take a moment to find a comfortable position,
Allowing yourself to settle into a state of relaxation.
Preferably lying down so that your body can come into a state of rest,
But you can do whatever feels right for you.
Now as you settle into this practice,
Let us set an intention.
Maybe we can set the intention to let go of any stress that is feeling overwhelming in this moment.
Knowing that by simply being present and engaging with our parasympathetic nervous system,
We can find a way to let go of the stress and come into a deeper harmony with ourselves.
Now let's begin by taking a deep breath and allowing ourselves to sigh on our next exhale.
Noticing that with that heavy sigh,
We have already released some tension and some stress from our bodies.
And maybe we can do that again,
Taking a big deep inhale and maybe opening the mouth and audibly letting it all go.
Notice the natural rhythm of your breath as it flows in and out.
And with each inhale,
See if you can deepen or comfortably lengthen the breath,
Particularly seeing how slowly you can exhale.
As we encourage your body to wind down and become more and more relaxed,
See if you can maintain your natural rhythm of breathing but seeing if that exhale can be just a little longer and slower than the inhale.
When we feel more connected and present with the ebb and flow of our breathing,
Allow yourself to bring forward any stressful thoughts or feelings that may be present.
Allow them to come to the surface without trying to push them away or change them.
Simply observing them with compassionate awareness.
Almost as though we are watching these emotions from the outside of ourselves.
Now let us observe how this stress and tension may be accumulating within the body.
Notice any areas where you may be holding on to tension.
It could be your shoulders,
Your clenching jaw,
Your stomach,
Or it could even be a joint.
General overall muscular tension.
With each breath,
Invite those areas to soften a little.
Releasing the physical manifestations of stress.
Allowing yourself to melt,
To become more gentle and at ease.
With each inhale,
Imagine breathing in calmness and relaxation.
And with each exhale,
Imagine releasing any tension and worry that you're holding on to.
The stress is being permitted to leave the body and to leave nothing but calm and clarity behind.
As you continue to breathe deeply,
Imagine that you're holding a heavy burden in your hands.
This burden,
It represents the stress and worries that you have brought with you here today.
With each exhale,
Visualize that burden becoming lighter and lighter.
Allowing it to dissolve and fall through your fingers.
Maybe you can feel the weight lifting from your hands.
From your body as you release it with each breath.
I invite you to repeat the following affirmation silently or aloud.
I release all stress and tension from my body and mind.
I am calm,
Centered,
And at peace.
Allow these words to resonate within you.
Reinforcing your intention to let go of stress and embrace tranquility.
Maybe you can feel the calmness spreading throughout your entire body.
From the top of your head to the tips of your toes.
Take a moment to express gratitude for this opportunity.
For this opportunity to release stress and cultivate inner peace.
Acknowledge yourself for showing up and taking this time for self-care.
It's not always easy,
But you've done it.
As you're starting to find your way back into the room you're in,
By rolling gently onto your side,
Maybe keeping your eyes closed and just checking in and noticing how you feel in this moment.
As opposed to how you felt when we began this practice.
When you're ready,
You can come into a seated position,
Opening your eyes with a renewed sense of awareness and clarity.
Remembering that you can take this energy with you wherever you may go.
It has been an honor guiding you through this meditation.
I am grateful for the practice and most of all,
The community.
And as always,
Until next time,
Friends.
