This simple guided meditation will help you with relieving stress,
Giving you a safe space even around difficult emotions.
It can be used when you feel overcome by anxiety.
The exercise will end with a gentle chime.
This practice is called S B N R R.
Stop,
Breathe,
Notice,
Reflect and respond.
First sit or lay down and get as comfortable as possible.
You can close your eyes or keep them open.
If you choose to keep your eyes open,
Just let your gaze be soft around the edges,
As if you are daydreaming.
Take a full breath in,
And a long breath out.
As you breathe in,
You can imagine breathing in all the energy and positive emotion that your body needs.
Think of it as a kind of nourishment.
As you breathe out,
Let go of any tightness or tension.
Breathe in warm and calm,
Breathe out tension.
Think about where most of that tension has come from.
It may be your stomach area,
Your chest,
Your neck or somewhere else.
When you breathe out again,
Make the exhale soft and easy.
Now focus on your mind.
See if there are any thoughts taking up space that don't have to be there right now.
Just acknowledge them,
You don't have to hold on to them,
Or reject them.
Just ask them to leave for this time.
Gently breathe in and out.
Think about the area of your chest and heart.
Notice any sensations,
Warmth,
Tightness,
Anything.
Just note what the feelings are,
Without judgement.
Breathe in and breathe out.
As you breathe,
See if you feel more ease than when this exercise began.
Now,
Smile at yourself,
Place a hand on your heart and say either out aloud or silently.
May I be well.
May I be happy.
May I be well.
May I be happy.
You can come back to this exercise whenever you feel stressed,
Or like you want to give yourself more peace,
Or a quiet emotional space.
Take another full breath in,
And a long breath out.
