Hello beautiful soul,
Thank you so much for being here,
I welcome you on the inside timer meditation for overcoming stress and anxiety.
Sometimes finding peace and calm within ourselves might seem challenging,
Thank you for taking the time today to go inwards and find that peace of mind,
That tranquility during those stressful times.
As always find a comfortable seated position or you might even lie down.
Try to bring your back straight up if you're sitting down as if a string was holding you up.
Allow your hands rest in your lap and focus your attention on your body.
If you're lying down you can put your hands and arms beside your body,
Palms facing up.
Take a deep breath in,
Filling your lungs with air and just hold for a moment,
Let it be 5 seconds before exhaling slowly and again take a deep breath in,
Filling your lungs with that air,
Hold for 5,
4,
3,
2,
1 and exhale slowly.
Release any tension or stress you may be carrying with you,
Release with each exhale.
Now bring your awareness towards your breath,
If you find your mind starting to wander just observe those thoughts and let them be,
Embrace those thoughts in a welcoming way,
Without judgement and just let them go and any time your mind starts to wander just bring your attention back into the present moment,
Bring your attention back to your breath.
We feel anxiety or stress when our body's response isn't able to process our thoughts or feelings because our nervous system gets overwhelmed,
So now I ask you to consciously put your intention to release any feeling,
Emotion or stress being encapsulated in your body with each new inhale bring in that energy of relaxation with that new breath and with each exhalation you consciously release those feelings and emotions that feel overwhelming.
Let's practice the box breathing,
On a count of 4 you inhale and on a count of 6 you exhale,
Let's do it together,
Take a deep breath in on a count of 4,
1,
2,
3,
4 and on a count of 6 you exhale 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4 and exhale 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4 and exhale 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2,
3,
4,
5,
6 and again 1,
2 3,
4,
5,
6 do that a couple more times in your own rhythm and let go of any tension breathing and last time on a count of four we inhale 1,
2,
3,
4 and on a count of six you exhale 1,
2,
3,
4,
5,
6 now as your nervous system is calmer just visualize yourself standing on the edge of a cliff,
Just imagine how you can see the cliffs underneath you,
You can see the waves smashing against the cliffs and you can feel that sense of vertigo,
Overwhelm and even fear because you sense that with one step ahead you might just fall,
This cliff represents your fears and anxieties,
Now take a deep breath in and exhale slowly and with each exhale just imagine how you fear,
How your anxiety,
The feeling of overwhelm and that fear of falling or anything else that represents stress right now in your life is being released with each breath out exhaling all that stuck energy,
Exhaling your obstacles,
Your blockages,
Continue breathing in and out,
As you continue to breathe just imagine that you have wings and just imagine how you spread your wings and take that flight high above the cliff,
Feel that salty air,
See the wind rushing past you,
Feel that sensation of freedom and liberty,
Smell that smell of the ocean it's only you and your pure essence,
There are no fears anymore,
No obstacles,
No stress,
No anxiety nothing that could stop you,
Nothing that prevents you from your journey of expansion and growth,
Now you might still acknowledge some thoughts coming up,
Maybe these are even feelings that arise,
Acknowledge them and thank them because they are here to show you something but do not hold on to them,
Allow them to pass like clouds in the sky,
Keep breathing in and out and remember that you are not your thoughts,
You are not your feelings,
You're one with the consciousness and you're in control of your thoughts and your feelings as you continue to breathe,
Repeat the affirmations to yourself I am strong,
I am capable,
I am fearless,
I have the power to overcome any challenge that comes my way,
I am strong,
I am capable,
I am fearless,
I have the power to overcome any challenge that comes my way and feel those thoughts in your body,
Feel how you grow bigger while you say them,
How your body expands,
How your body feels stronger,
How your heart opens up,
How you start feeling confident and joyful,
Now slowly bring your attention to your toes,
Tense each muscle group for a few seconds and then release any tension as you exhale,
Move up to your feet,
Your calves and your thighs,
Feel that energy arise towards your abdomen,
Your chest,
Your shoulders,
Your arms and your hands,
Feel that energy rise to your neck and finally your face,
Feel how with each breath you feel wider,
Brighter,
Calmer,
Take a few deep breaths here and allow yourself to fully relax and with each breath out release any remaining tension in your body,
Your face,
Your neck,
Your eye muscles,
Your tongue,
Your teeth and release,
Take a deep breath in and release,
Allow yourself to fully stay in the present moment and take here those couple of breaths,
Acknowledging it,
You are here and now,
You are safe and repeat that affirmation after me,
I am safe,
I am safe in my body,
I am love,
I allow myself to feel safe,
I allow myself to feel connected to my body and to my mind,
Keep breathing in and out,
As we come to the end of this meditation take a moment to thank yourself for taking the time to focus on overcoming anxiety,
Fears,
Stress or obstacles,
Know that you have always the power within you to face any challenge that comes your way,
Stay for a moment in that feeling of grounded calmness and keep breathing in and out,
Take three breaths in and out,
In and out,
In and out,
Now start wiggling your toes,
Start moving your body slowly,
Stretch your body and slowly come back into your day,
You might even set an intention for the day,
Remember to carry the sense of calm and peace with you throughout your day,
Knowing that all that power is within you to create the life that you desire and wish for,
A life without anxiety,
A life with less tension,
Stress,
Give yourself a big thanks,
Honor yourself and thank you for being here.
