Hello and welcome.
My name is Tina Stinson and I want to thank you for joining me in this guided meditation to help release tension and worry.
Let's begin by finding a comfortable position,
Whether sitting or lying down,
And gently close your eyes.
I'm going to take a deep breath in through your nose,
Filling your belly,
And then when you can't feel your belly anymore,
Fill your chest,
Expand your chest,
Hold at the top for a second,
And then exhale slowly through your mouth,
Maybe like you're blowing out a candle,
So really slow.
Let's do that one more time,
Breathing in,
Expand your belly first,
Filling your belly,
Filling your chest,
Hold at the top for a second,
Allowing each breath to fill you with relaxation,
And then as you exhale through your mouth,
I want you to let go of any tension,
Any expectations,
Just relax.
I invite you to release the events of your day so far,
And bring your awareness fully into this moment.
Visualize your presence of your soul behind your mind's eye.
Bring yourself into your body.
Just know that the only thing you have to do right now is be present in this moment.
Now let's take a journey through the body.
We're going to start at the top of your head,
And as you inhale,
I want you to gently tense up the muscles of your forehead,
Your jaw,
Your neck,
And then as you exhale,
Release all that tension,
Letting go.
Let the jaw drop open,
Let your neck relax,
Let your shoulders drop down,
Letting go of all the day's worries.
Now we're going to move down through your body,
And as you breathe in again,
I want you to tense the muscles in your shoulders,
Your back,
Your stomach.
Lift those shoulders all the way up to your ears,
And as you exhale,
I want you to relax and release.
Inhaling again,
Tense up your legs,
Your feet,
Your hands.
Squeeze them really,
Really tight,
And then as you exhale,
I want you to feel each area soften and relax.
Take one more breath in,
Filling your belly,
Filling your chest.
Hold at the top,
And then as you exhale,
I want you to feel a sense of ease wash all over every part of your body.
Now take a deep breath in,
Tense up your entire body.
Hold everything tight,
Hold your breath,
Hold everything tight,
And then as you exhale,
Release all that tension,
Letting it melt away into the earth beneath you.
Bring your breathing back to a normal pace,
A slow pace,
And I want to shift your focus to releasing worry.
But the only moment that truly exists is this present one right now.
Take a few moments to anchor yourself into this now moment,
Letting go of any thoughts about the past,
Any thoughts about the future.
I want you to know that in this moment here with yourself,
You are okay.
You are giving yourself what you need,
And you have everything you need inside of you right now to help you move through the day with ease.
Now as you breathe in,
I want you to repeat after me.
I am fully present and grounded in this moment.
Now as we get to the end of this meditation,
I want you to ask yourself the question,
How do I want to feel for the rest of the day?
What emotion do I choose to embody?
Is it to be relaxed,
To be calm,
To be centered,
Content,
Or just neutral?
Whatever it may be,
Set your intention to carry this chosen emotion with you throughout the day,
Allowing it to guide your thoughts,
Your actions,
And your interactions with others.
Take a moment to express gratitude for the calm and the clarity you've created for yourself today,
And know that you can return to this place of inner peace whenever you need it.
When you're ready,
Gently wiggle your fingers,
Wiggle your toes,
Bring your awareness back to your physical body,
And open your eyes,
Feeling refreshed,
Feeling renewed,
And ready to embrace the rest of your day with a sense of calm and confidence.
Namaste.
