A Calming Guided Meditation For Stress And Anxiety Relief

And find yourself in a comfortable standing or seated position,

Resting your arms by your side or seated with your palms facing down on your lap,

Bringing your gaze slightly forward just past your toes with heavy eyelids,

A pause to breathe,

A pause to awareness,

Wherever you are.

Exhale all of the stale air in your body,

Releasing tension.

In your next inhale,

Up through your nose to the crown of your head and out through your mouth.

In your next inhale,

Visualize the breath moving up through your nose,

Up to the crown of your head,

To the crown of your head,

Down the back of your head and out of your mouth,

And softly closing your eyes if they aren't already.

Feeling the weight of your eyelids ground you in this moment and drawing your shoulders down and away from your earlobes and lengthening your spine vertebrae by vertebrae and taking a moment to recount why you needed this break and notice how it makes you feel to bring that reason to light and noticing any emotions that may be arising in this moment and bringing your awareness back to your breath,

Noticing the rise and fall of your chest ever so gently by taking this moment to pause,

To breathe.

You are honoring your emotions,

Your well-being,

And creating new positive energy to carry with you throughout your day.

Draw your chin down towards your chest and on your next inhale lift your chin up until it's leveled and softly open your eyes,

Bringing your gaze down,

Noticing the space around you,

Noticing how you're feeling.

Thank you for taking this time to honor yourself and thank you for supporting Insight Timer and its teaching community.

And know that this meditation is available to you at any time,

Any place,

Whenever you feel the need to take a pause.