Welcome.
To relieve stress and anxiety-guided meditation.
Thank you for taking this time for yourself.
This meditation is designed to help you gently release anxiety,
Reduce stress,
And reconnect with your natural state of calm.
There is nothing you need to achieve,
Nothing you need to force.
Simply allow yourself to be present.
We will begin with gentle breathing,
Allowing both your body and your mind to settle naturally into a deeper state of relaxation.
Find a comfortable seated position or lie down if you prefer.
Allow yours eye to feel comfortably long.
Your shoulders soft and your hands resting wherever they feel most natural.
When you are ready,
Slowly close your eyes.
And simply begin listening to my voice.
Bring your awareness to your breathing.
Take one slow breath into your belly.
Hold it gently for a few seconds.
And slowly breathe out.
And again.
A slow,
Comfortable breath in.
Owes and breathe out even more slowly.
With every breath,
Allow fresh air to completely fill your lungs.
Notice the coolness of the air as you inhale.
In the gentle warmth.
As you exhale.
Allow each breath to travel all the way down into your belly.
Feel your diaphragm expanding.
Your abdomen.
Gently rising and then naturally falling.
There is nowhere else to be.
Nothing else to do.
Only its graph.
And as everything settles into its own natural rhythm.
You may begin to notice the quiet space between each inhale and each exhale.
A peaceful pause.
A place of stillness.
You are still one.
Every time you arrive here,
Your body relaxes a little more.
Your mind becomes a little quieter.
And you naturally drift deeper into calm awareness.
So,
Sink deeper.
More deeper.
Drift deeper.
Without any effort.
Now gently bring your awareness to your body.
Notice the feeling of your cloth against your skin.
The support beneath you.
The gentle contact between your body and the chair or the floor.
Became aware of your truths.
Allow them to soften.
Your feet.
Your wrinkles.
Your cow.
Your knees,
Your time.
Your hips.
Everything relaxing in its own perfect time.
Allow this wave of relaxation to continue upwards.
Your abdomen softens.
Your chest becomes lighter.
Your back relaxes.
Your shoulders release any unnecessary tension.
Your arms became comfortably heavy.
Your hands completely relaxed.
Your neck softens.
Your jaw relaxes.
Your cheeks,
Your eyes.
Your forehead.
Even the tiny muscles around your skull begin to let go.
Your whole body now rests in a deep feeling of comfort.
Imagine this calm spreading through every cell.
Every breath nurturing you.
Every exhale releasing what you no longer need.
Is calm.
Peace.
This is your natural state,
The more you allow the more your body remembers how to relax.
As you relax there.
Toads may come and go.
Perhaps,
An million years.
Perhaps a feeling,
A memory,
A person,
A place.
Or maybe only a simple sensation.
Somewhere within your body.
There is no need to analyze anything.
There is no need to judge.
Simply observe with gentle curiosity.
Allow whatever wants to come into your awareness to come Sometimes our deepest wisdom speaks quietly.
Perhaps there is something your mind.
Your body.
Your heart would like you to notice today.
Maybe it's a feeling.
Maybe it's a bird.
Maybe it's simple silence.
Trust whatever comes.
And if nothing comes,
That is perfectly okay too.
Simply remain present.
I will now remain quiet for a couple of seconds.
Allow yourself to simply observe.
There is plenty of time.
Now.
Imagine yourself standing beneath a beautiful waterfall.
A circular vortex flows gently from above.
The water is warm.
Code 40.
Save.
As it flows over you.
It begins washing away everything you no longer need to carry.
Any stress any anxiety.
Any mental pressure.
Any emotional heaviness.
Without force,
Without resistance.
Simply washing away.
Brah.
Bye brah.
Notice.
How much lighter your body begins to feel.
No case Your breathing becoming easier.
Your mind becoming clearer.
Allow this gentle stream to cleanse every part of you,
Inside.
And out.
Stay here for a few quiet moments,
Feeling lighter.
Feeling calmer,
Feeling renewed.
When you feel ready,
Step out from beneath the waterfall.
Notice how peaceful you feel.
How grounded.
How pleasant!
Now,
Gently begin returning your awareness to your body.
Feel the surface supporting you.
Notice the temperature of the room.
Became aware of the sounds around you.
Feel the earth beneath you.
Take a slightly deeper breath.
Perhaps gently wiggle your fingers,
Your toes.
And slowly invite movement back.
Into your body.
Take your time.
There is plenty of time.
Carry this feeling of calm with you into the rest of your day.
Remember.
No matter what life brings.
You can always return to your breath.
You can always return to this quiet place within yourself.
And when you feel ready.
Gently open your eyes.
Thank you for sharing this time with yourself.
If you can,
Drink a glass of water and allow yourself a few quiet moments before continuing with your day.
I look forward to guiding you again in another meditation.
Until then,
Take care of yourself and remember.
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Peace has always been within you.
It simply becomes easier to notice each time you return.
Have a nice day.
