Let Stress Melt Away

Melt your stress away in under five minutes. This is a guided meditation deep breathing practice to lower anxiety and let stress melt away. (Involves lying on your back and the use of a heavy book to assist.)

Transcript

Today,

We'll be teaching you a deep breathing practice to lower anxiety and let stress melt away.

This is a little different than our usual meditations because it involves lying on your back,

Ideally with a heavy book you can place on your belly.

You may want to pause this recording now to find a heavy book and place it by your side.

Once you've done that,

Go ahead and lie down on your back with your knees bent and your feet planted on the ground.

Place your hand on your belly and notice the rise and fall as you inhale and exhale.

Now take this heavy book you've gotten and balance it on your belly.

Inhale deeply into your belly to the count of three.

One,

Two,

Three.

And exhale deeply to the count of three.

One,

Two,

Three.

Now inhale to the count of four,

Pushing up and into the book as you inhale,

Noticing it rise as you do.

Three,

Four.

Now exhale to the count of four,

Feeling the book fall as you do,

Releasing the air in your belly.

Three,

Four.

Now inhale to the count of five.

One,

Two,

Three,

Four,

Five.

And exhale.

One,

Two,

Three,

Four,

Five.

Inhale to the count of six.

One,

Two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Five,

Six.

Excellent.

Now you can remove the book if you'd like.

That was to give you a really good feeling of what it's like when you deeply inhale and exhale from your belly.

Now we will inhale to the count of six,

Pause for three breaths,

And then exhale for six.

So go ahead and inhale for one,

Two,

Three,

Four,

Five,

Six.

Pause for one,

Two,

Three,

And exhale.

One,

Two,

Three,

Four,

Five,

Six.

Great.

Now that's one rep.

We'll do two more reps for a total of three.

So go ahead and inhale for one,

Two,

Three,

Four,

Five,

Six.

Pause one,

Two,

Three.

Exhale one,

Two,

Three,

Four,

Five,

Six.

And again,

Inhale one,

Two,

Three,

Four,

Five,

Six.

Pause one,

Two,

Three.

Exhale one,

Two,

Three,

Four,

Five,

Six.

Great job.

Whenever you're ready,

If you haven't already,

Go ahead and remove the book.

Allow your eyes to gently open.

Notice how relaxed you feel right now compared to five minutes ago.

This is a great practice to do in the evening when you're lying in bed just before going to sleep.

It's a wonderful way to wind down and let go of the stress of the day.

Namaste.

Reviews

Love it, I feel so much relax and fine. Thank you 💖✨️🙏🏻

Absolutely loved this. Perfect timing for when I don’t have much time. I also did this after a long day of work and I felt so relaxed after this!! So thank you!!🙏🏽

Brought my hr of 104 to 64. Will do this every night when I get home!

I haven't mediated in a while so this was my first guided session in about two years. It was perfect! I felt myself relaxing throughout the meditation and afterwards. Perfect for a quick session while laying in bed.

Oh my, what a quick save! I could feel a migraine coming on and I just grabbed a book and lit a candle. Just 5 min. The chime at the end made me smile. Will definitely reference this listen regularly!

Thank you for this great meditation. Just heads up you need to lay down and you need a heavy book for it to work.

Just right for a between meeting breather. I like putting a block on my stomach during seasonal, so this felt familiar. ❤️

Good guided session
Helped to keep the thoughts at bay

Super efficienti ! La tecnica del libro funziona molto bene! Grazieeee

Very helpful, thank you! I will return to this short practice.

I’ve been doing this for about a week in bed. I just use my hands on my belly for a deeper connection to my breath and it great deep breatand just enough cues and counting to keep my mind quiet! I love it! Thank you!

Lovely. Just what I needed after a total of 3 hours trying to get satisfaction from ASDA supermarket's Customer "Support".
Thank you 😊

Thank you! This video was very helpful and calming. I will definitely use this at night frequently!

Wonderful short breathing exercise/meditation. Just what I was looking for

Very nice voice, soothing breathing exercise, thank you

Thanks I love your voice and the vibes. Blessings queen

feeling the stress of my to do list this is a lovely way just to stop and take a moment

Thank you for this meditation! I really enjoyed it. It's a quick, effective way to destress.

So soothing and relaxing I fell asleep 😚Thanks! I definitely will listen to it every day 😊😊

Great meditation. I am a little sensitive to sounds, so the scratchiness in the teacher's voice was a bit grating at times. Very soothing way of speaking, though.