A guided meditation to settle anxious thoughts.
This quick and gentle exercise can help you to settle your destructive or anxious thoughts.
It will help to calm your mind and body.
It should be done when you will not be disturbed and it can be done at any time.
At the end,
A soft chime will bring you out of the exercise.
You may lay down or sit,
Whichever is more comfortable.
Place a hand on your stomach and breathe in through your nose to a count of four and then exhale through your mouth,
Pursing your lips as if holding a straw.
Just continue this diaphragmatic breathing for a few moments as it helps to promote relaxation and lowers blood pressure,
That's in for four and exhale through your mouth,
Pursing your lips.
Now just fall into your normal breathing pattern.
Now in your mind,
Imagine a large snow globe,
Such as we see at Christmas.
It is as large as the room you are in.
It gleams and sparkles with glitter over the model inside,
A snowy cottage,
A frosted fir tree,
Anything you like.
The snow is whirling fast as though the globe has just been shaken.
It's like a blizzard,
Like the storm of our thoughts.
But now,
As you watch,
The flakes gradually slow,
They begin to drift down toward the bottom of the globe.
Slowly watch as they fall,
Getting slower and slower.
Allow your eyes to trace the path of one falling flake as it gently settles,
Then another.
These are your thoughts falling away into nothingness.
Let your breathing slow like the falling flakes.
Let your thoughts fall away,
One by one,
Becoming quieter,
More tranquil.
Your muscles relax,
Your mind calms.
Your heart beats slowly.
Your breath comes easily.
Your mind is clearing to complete peace.
Quiet and still as freshly fallen snow.
