Welcome and thank you for joining this meditation.
Find a comfortable position,
Either seated with your feet grounded on the floor or laying down in a position that allows your body to soften.
Gently close your eyes or lower your gaze.
Take a slow,
Deep breath in through your nose and exhale through your mouth.
Breathe in.
Exhale freely through your mouth.
Again,
Inhale deeply through your nose.
And exhale freely through your mouth.
Allow your shoulders to drop.
Allow your body to soften,
Your brows to fall softer.
This moment is simply about releasing.
Now,
Bring your attention to your breath.
Notice the rhythm of your inhale and gently letting go of your exhale.
With each breath out,
Imagine your body becoming a little lighter.
Now,
Imagine a balloon forming in front of you.
It can be any color you choose,
Any size,
There is no right or wrong here.
This balloon is strong enough to hold everything you've been carrying.
Begin to gently place your worries into the balloon.
Each anxious thought,
Each fear,
Each what if,
Each heavy responsibility that feels so overwhelming.
One by one,
Imagine placing them into the balloon.
You don't need to analyze them.
You don't need to judge them.
Simply acknowledge them and place them inside.
As you exhale,
Imagine the balloon slowly filling.
Breathe in,
Taking a breath.
Taking worry by worry.
If it helps,
Imagine your breath inflating the balloon.
Each exhale,
Carrying out your anxiety from your body and into the balloon.
Breathe in and exhale.
Notice how your body feels as the balloon holds whatever you've been carrying.
Notice the space opening up inside your chest,
Your shoulders,
Your mind.
These worries are no longer mine to carry.
Gently remind yourself.
Now that you've done your part,
You're allowed to rest.
When you're ready,
Imagine holding the string of the balloon in your hand.
Feel its light pull upward.
Take one more slow,
Deep breath in.
And as you exhale,
Release the string.
Breathe in.
Exhale.
Now watch the balloon rise.
See it drifting higher and higher,
Carrying your worries upward,
Away from your body,
Away from your nervous system.
The balloon floats effortlessly into the open sky.
You may imagine the universe receiving it.
Neutral,
Expansive,
Capable of holding what you no longer need to.
Say silently or out loud,
I release what no longer serves me.
I trust the universe to hold what I cannot.
I choose peace in this moment.
Let's bring your awareness back to your breath.
Notice the steadiness.
Notice the calm.
Your body knows how to regulate.
Your nervous system knows how to settle.
Feel the support beneath you,
The chair,
The floor,
The ground,
Or your bed.
It's holding you.
You are safe in this moment.
If any worries try to return,
Gently remind yourself,
I've already let that thing go.
Take one final deep breath in.
And exhale slowly.
When you're ready,
Begin to wiggle your fingers,
Your toes.
Gently bring a smile to your face.
Open your eyes.
Lift your gaze.
Carry this sense of lightness with you,
Knowing you can return to the present moment.
Return to this practice whenever anxiety feels too heavy.
