Let's meditate.
Welcome.
This is your short anxiety relief meditation.
So if you're here,
Know that you're safe and you're welcome to take any seat or position that invites you to a better relaxation.
I'll give you the option to stay seated with the hips higher than your knees,
Maybe on top of a blanket or some sort of cushion.
If you choose to lay on your back with your flat spine,
The head also on the earth,
You can bend on the knees into a constructive rest,
Inviting the knees to touch,
Keeping your feet about hip-width distance.
Just begin to connect with your breath,
Making any last movement in your seat to find yourself grounded.
Taking a deep and slow 360 degree breath into your heart,
Upper back,
Right and left side,
And open mouth,
Release it out,
Make some noise.
Twice more.
Slow,
Deep inhale through your nose.
Open mouth,
Sigh it out.
Once more,
Deep,
Deep,
Slow breath in.
Open mouth,
Sigh it out.
Do these a few more times if you need to,
Or if you're ready,
Begin your inhales in and out through your nose.
Bring the right hand to touch your low belly and the left hand to touch your heart.
Begin to sense the warmth in your skin as you spread the fingers wide open.
Begin to sense the heartbeat in your chest and the motion that happens naturally in your body as you breathe in and out through your nose.
And as you invite yourself to arrive to your body and into this present moment,
Begin to soften the point in between your eyebrows.
Invite the eyelids to relax.
Unclench your jawline and soften the shoulders back and down.
Feel this peace running in through your nose with every inhale that you take.
And releasing out any negativity,
Any heaviness in your heart,
In your mind.
Notice the peace that begins to arrive by simply grounding yourself,
By touching your skin.
Begin to enjoy your breath.
Repeat in your mind after me.
I am safe.
I am strong.
I am confident.
I have everything I need to overcome any challenge.
I am safe.
I am strong.
I am confident.
I have everything I need to overcome any challenge.
Make these affirmations yours.
Repeat them in your mind for the next few seconds.
And every time that you repeat them in your mind or out loud,
You can feel yourself embodying those affirmations.
Begin to notice how you feel.
Begin to allow yourself to feel safe.
Allow yourself to feel strong.
Know yourself confident.
And know that you have everything that you need to overcome any challenges within you.
It is within you.
It is already yours.
Release the hands to your thighs and flip the palms to face the sky.
Open the heart to receive everything from the universe.
Inviting yourself to be in tune with the vast abundance of the universe.
And allowing yourself to feel this peace that is within.
Come back to your breath.
Bring back the attention to this air running in through your nose,
This prana,
This energy,
This life force.
Continue to release it through the nose.
Taking a deep inhale this next round,
Feeling everything within you.
Feel up with air.
Then open mouth,
Release it outside out.
Last two.
Slow deep breath in,
In,
In,
In.
Then open mouth,
Make noise as you let it out,
Release anything from your system.
Last one,
Deep and slow,
Patient breath in through your nose.
See the tiny bit more air at the top,
Feel it within you,
Cleaning from within.
Then open mouth,
Release everything out,
Out,
Out.
See all your lips and feel the vibration within you.
Bring the palms to touch your thighs and spread the fingers wide open.
Once more sensing the warmth in your skin,
Feeling grateful for yourself,
Feeling grateful for spending this time with yourself.
Begin to slide your hands up and down your thighs as you flutter the eyes open and begin to take the colors and the textures of the room or the space that you're in it right now.
Thank you for meditating with me.
I hope you have a lovely day.
