Hello,
This is Joanna and welcome to this meditation.
Today we are going to release anxious thoughts with the power of the breath and our inner resources.
So I'd like you to take a moment to settle into a comfortable position,
Either sitting or lying down.
Allow your body to relax and your muscles to soften.
Close your eyes gently and bring your attention to your breath.
Let it flow naturally in and out of your nostrils.
So the journey of the breath.
We will start by taking three deep breaths together.
So inhale deeply through your nose,
Filling your lungs completely.
Hold the breath for a moment at the top and then exhale slowly through your mouth,
Releasing all tension.
With each breath,
Feel yourself becoming more grounded.
As you continue to breathe deeply,
Let your awareness settle in the present moment.
Notice the sensation of the air entering and leaving your nostrils.
Feel the rise and fall of your chest and belly.
Let your breath be your anchor,
Grounding you in the now.
And now imagine yourself standing at the edge of a serene forest.
The air is crisp and fresh.
The scent of pine and earth is helping you to connect with your surrounding.
You take a step forward,
Feeling the soft moss under your feet.
As you walk deeper into the forest,
Notice how the sunlight filters through the canopy above.
With each step,
You feel more connected to the ground,
More at peace within yourself.
Any anxieties of your day begin to melt away.
You hear the gentle rustling of leaves,
The distant song of a bird.
This is your sanctuary,
A place of calm and safety.
Find a comfortable spot to sit,
Maybe on that big,
Large ancient tree.
As you sit,
Pay the attention to your feet,
To the feeling of the trunk behind you supporting your back.
Let yourself relax completely.
Release any remaining tension in your body.
And imagine each inhale as a wave of calm,
Entering your body and filling every cell with peace.
Each exhale is a release,
And let it go of any anxious thoughts,
Any worries that no longer bother you.
Inhale calm,
Exhale release,
Exhale tension.
If you notice that any kind of negative thoughts or anxious thoughts arise,
You can observe them without judgment.
Acknowledge them as passing clouds in the sky of your mind.
They come and go,
But they don't define you.
And then gently bring your focus back to your breath,
To the sensations in your body,
To the peace of this moment.
Now place your hand over your heart,
Feeling the warmth and the gentle rise and fall with each breath.
Repeat silently to yourself,
I am safe,
I am calm.
I am safe,
I am safe.
Let these words resonate with you,
Filling you with a deep sense of tranquility.
Stay here for a few moments.
Allow yourself to fully experience this sense of calm and peace.
Know that this calm is always within you,
Ready to be accessed whenever you need it.
Slowly begin to bring your awareness back to your surroundings.
Take a deep breath in,
And exhale release.
Gently stretch your body,
And then slowly open your eyes.
Take the time to adapt back to your surroundings,
To the light,
And carry this sense of calm with you as you move through your day.
Remember you can return to this place of peace whenever you need to.
You are safe,
You are calm.
Thank you for joining me in this meditation today.
May you find tranquility and ease in every moment.
