Hello and welcome to this guided meditation.
Today we are going to address the pain caused by pent up stress and episodes of anxiety.
Learning how to manage these experiences and over time build an efficient strategy to prevent them from interfering with your daily life.
The exercise provided in this meditation can be used alone anytime during the day and whenever you need them.
Now settle in into a comfortable space,
Whether at home or a place where you feel drawn to.
This place should be sheltering,
Safe and also it needs to provide the ideal destruction free setting for the next 10 minutes or so.
Nest into the coziness of this temporary personal retreat center for you.
The space is purely dedicated to your inner well-being.
Now ease your body into a comfortable position,
Either sitting down or lying down on your back and close your eyes.
Following with a quick body scan,
Starting at the top of your head,
Moving down to the neck,
To the shoulders,
The arms,
The torso,
Your back,
Your belly,
Your legs and your feet.
Pay attention to each body part and release any tension you might detect.
Feel your body become lighter and your muscles become loose and just let go of anything that might be holding you back.
Enjoy the sensation of gently sinking into the surface that you are resting upon.
Give up the control of controlling any body part.
All you need to do now is to be still and relaxed.
Now turn your awareness inwards.
Imagine a great silence,
Filling up your inner self.
You feel at peace right this moment.
Visualize your deeper self like a temple.
Within these halls,
You feel protected and safe.
Here,
No intrusion or negative energy could ever be directed at you.
This is a place of peace,
Of emotional stillness and healing,
Where you can be yourself without restrictions.
When you feel ready,
Turn your focus on your breathing.
Feel the fresh air entering your body,
Filling up your lungs and then flowing out in a paced rhythm.
Be completely present with it.
Feel how your body responds to your breath.
Now slowly inhale through your nose,
Filling up your belly.
Hold your breath for the count of three and exhale through your mouth as if you were blowing on a dandelion.
Inhale through your nose,
Fill up your belly.
Hold for three,
Exhale through the mouth.
Inhale through the nose,
Hold,
Exhale as if you were blowing a dandelion.
Inhale through the nose,
Hold,
Exhale through the mouth.
Inhale through the nose,
Hold,
Exhale through the mouth.
Inhale through the nose,
Hold,
Exhale through the mouth.
One more time,
Inhale through the nose,
Filling up your belly.
Hold one,
Two,
Three,
Exhale through the mouth.
Now feel free to resume to your natural breathing.
That is inhaling through the nose and exhaling through the nose without forcing anything,
Just letting the air flow in and out.
As you inhale,
Visualize a red light expanding from your heart and creating a translucent energy field all around your body.
This shield will protect you and prevent negative energy from invading your personal space or ruining your inner peace.
As you exhale,
Visualize all the negative energy leaving your body.
Be transmuted into a golden light that creates energy roots branching out of your feet,
Digging deep into Mother Earth who will provide grounding,
Stability and emotional balance.
Inhale slowly and deeply through your nose and visualize a red light expanding from your heart forming that protective shield all around your body.
Inhale through your mouth,
Picture the golden energy roots branch out of your feet and deep into the ground.
Inhale,
Visualize red light,
Exhale,
Picture the golden energy roots.
Inhale,
Exhale,
Inhale,
Exhale,
Inhale slowly and deeply,
Exhale slowly and deeply.
Continue to visualize,
Inhale,
Visualize the light,
The red light expanding from your heart forming that protective shield around you.
Exhale,
Picture the golden energy roots branching out from your feet,
Deep into the ground.
Feel the stability that that brings you,
The emotional balance that you are bringing into your life.
And once again,
Going back to your natural breathing.
Now take some time to feel the stillness and visualize your inner self being protected and safe from emotional harm,
Intrusions and pressure from outside forces.
Now you know how to cope with stressful situations and how to create a safety buffer from negative influences.
Take breathing light and energy into your heart and keep cultivating the sacred connection that you have with mother earth.
Now it's time to resume to your full awareness of your surroundings.
Turn your attention again to your natural breathing,
Feeling how your body responds to it,
Sensing your body's energy.
As your chest and belly expand and contract in rhythm,
Feel the touch of your clothes on your skin and the pressure your body exerts on the surface that you are resting upon.
Now very gently begin to open your eyes,
Allowing them to adapt to the light.
You are now ready to go into your life with a sense of stability,
Balance and faith.
Namaste.
