Welcome to this 20 minute anxiety and stress relief meditation.
My name's Sandhya and this meditation is designed to help you release worries about the past and anxieties about the future,
Allowing you to fully embrace the present moment.
This practice is most effective when done regularly,
And its benefits will build up over time.
With consistency,
You'll find it easier to relax and let go.
Remember,
To be patient with yourself is completely natural for the mind to wander.
And when your mind wanders,
Simply notice it and gently bring your focus back to my word.
If you find this meditation helpful,
Consider sharing it with a loved one who might benefit from it.
I've added some bilateral music by Laborio Conti,
And if you listen with headphones,
You will have the most benefits from this meditation.
Bilateral music has been proven to help release stress and anxiety.
This time is for you.
Let's begin.
As you find your comfortable position,
Allow your hands and arms to rest fully.
Your legs are heavy.
Allow your eyes to close if you feel comfortable to do so.
Take a deep breath in through your nose and out through your mouth.
Feeling the cool air as it enters your nose and the warmth as you exhale.
Let's deepen the breath in and out,
In and out,
In and out,
In and out,
In and out,
In and out.
Allow the breath to return to its usual pace.
Bring the awareness to the body and awareness to the top of the head,
Releasing any tension at the top of the head.
Allow your forehead to soften,
The eyes,
Cheeks,
Jaw and tongue.
Breath in,
Breath in,
Allow this sense of relaxation to move down,
Flowing down to your neck,
Down to your shoulders,
Arms,
To the hands,
All the way to the fingertips.
Awareness to the chest,
Feeling the rise and fall with each and every breath and feel that wave of relaxation flowing down to the belly and the hips,
To the upper legs,
Knees,
Lower legs,
To the ankles,
Feet and toes.
Imagine now you are in a peaceful meadow,
The sun is glowing,
It gently warms your skin,
You feel the gentle soft breathe against your skin,
You can smell the scent of fresh flowers,
You notice up ahead there's a small stream and you begin to walk towards it,
You look around at the colors you can see,
You feel calm and peaceful here.
You sit by the edge of the stream,
Perhaps there's a chair there for you or you sit on the grass,
You feel relaxed and calm,
You take a breath in and out,
In and out,
You look down at this small tranquil stream,
The water is clear and sparkling,
There's small stones and you watch as the water flows over them,
You watch the current gently carrying small leaves downstream and you begin to release any worries,
Any fears or any negative thoughts,
Allowing them to float down on the leaf,
Down and away from you,
They float softly on the water,
Carried effortlessly by the gentle current,
They move further and further away,
With each inhale you draw in a sense of calmness and with each exhale releasing any worries,
Any unwanted thoughts drifting downstream and farther from your reach,
As you release any fears,
Doubts or anxieties that have been weighing you down,
Your breath begins to deepen and with each inhale you feel a deep sense of peace filling you,
You let go,
Let go and let go,
Surrendering,
Releasing,
You are safe,
You are whole,
You are worthy,
You are safe,
You are whole,
You are worthy,
Breath in,
Breath out,
The rhythmic flow of the water is steady,
You feel grounded and connected to nature,
You hear the soft rustling of the leaves of the trees,
The sounds invite you to relax even deeper,
The steady flow of nature matching the calm growing within you,
Every breath allows you to become more and more at ease,
Feeling connected to the rhythm of life,
You are safe,
You are calm,
You are peaceful,
Mentally say I release anything I cannot control and trust in the flow of life,
I release anything I cannot control and trust in the flow of life,
I'm strong and resilient,
I'm strong and resilient,
Feel these words settling into your heart,
Anchoring you in a place of strength and tranquility,
Breath in,
Breath out,
Knowing this place lives within you,
You can return to this place by just using your mind,
Bringing the awareness back to the present moment,
To the room you're in,
Noticing the surface beneath you and the rhythm of your breath,
You begin to move the fingers and the toes,
Stretching,
Moving and reawakening,
Slowly opening the eyes.
