Welcome to this meditation to relieve anxiety and sadness.
Make sure you're in a comfortable position and that you won't be disturbed for the duration of this session.
As you gently close your eyes,
Relax your shoulders,
Your jaw,
And your eyes.
Make sure your spine is straight.
Your spine is where your energy flows and how you can allow your body to release negative energy.
Allow your whole body to relax.
Feel into your body and notice any sensations that come up.
Notice the sensations without labeling them as good or bad.
Try to observe them with kindness and curiosity.
Show your body some compassion and love just by observing sensations and feelings wherever they may arise.
Accept them as they are.
They are not good or bad.
They just are what they are.
Now bring your attention to your breath.
Feel the way the air feels as you breathe in through your nostrils.
Feel how it feels to exhale through your mouth.
Focus your attention now on how your lungs expand as you breathe in your next breath and how your lungs contract as you exhale.
On your next breath,
Pay attention to your belly.
Feel it rise up as you fill yourself with beautiful,
Refreshing oxygen.
And as you exhale,
Feel your belly fall.
Feel the air leaving your body and letting go of any stress,
Any fears,
Any insecurities.
Let your breath flow however it wants to.
Notice any tension you might feel in your body,
Perhaps in your neck,
Back,
Shoulders.
Just relax into the tension.
Allow sensations to come and go.
Observe them and know that everything is okay.
In this moment,
You are being present and practicing self-love.
If you have any negative thoughts creeping,
Just say to them,
Thanks for sharing.
Envision the thought as separate from you.
Just allow it to fade away.
Focus back on your breath.
As you exhale through your mouth,
Allow all negativity to release from your body.
You can breathe out a deep breath if this feels better for you.
If you feel you have more energy to release,
Breathe it out more deeply.
Leave your energy field.
As you exhale,
Imagine you're breathing in a whole new life.
The fresh air and new opportunities,
A blank canvas.
As you exhale,
Let go of any fears or projections of the future.
It may help to envision the word fear in 3D letters in front of you.
Visualize the letters simply dissipating.
Feel your true inner self and your loving soul become stronger within.
Breathe away the letters of fear.
As you continue to breathe in and breathe out,
Feel gentle waves of relaxation sweep over you.
Allow your breath to flow naturally and observe yourself breathing,
Knowing that everything is okay in this present moment.
You are safe.
You feel calm and peaceful.
You deserve this wonderful feeling of serenity.
Try not to let the negative chatter in your mind tell you a story to convince you to not feel worthy.
You can allow the chatter to arise,
Acknowledge its visit,
And let it go.
You do deserve to let these thought patterns go.
And if you don't feel worthy,
Just imagine what it would feel like to be in that space.
Just imagine what it would feel like to feel worthy.
Pretend you're there.
Imagine yourself happy,
Joyous,
And free.
All of your attention to the feeling of what it's like to feel worthy and full of abundance.
Feel strong.
Feel resilient.
Feel inspired.
It may help to envision your favorite color,
Your favorite image,
Your favorite location.
Imagining a comforting hug from somebody you love.
Whatever happiness and joy look like to you,
Bring it into this moment.
See yourself full of ambition,
Taking a step towards achievement and abundance.
As you take your next deep breath in,
Envision a bright light shining into your whole body.
This light is pure and loving,
And it refreshes you.
Feel how this calming of your mind and stilling of your body allows you to be open to new thoughts and new possibilities.
As we stop our cycle of habitual and anticipated thinking patterns,
We feel more open and free.
You are now open to receive new thoughts.
Open up even more with each breath you take to a new and refreshing energy.
Notice new feelings and sensations come up for you.
Now bring up feelings of abundance,
As if you have so much that your cup pours over for others to enjoy the abundance you've created.
Imagine you're energized and have a passion for life.
Imagine it vividly and with as much detail as you can.
Even if this feels uncomfortable for you,
Just pretend or give an imagination for a reason.
See yourself full of energy and optimism.
If you find it difficult to feel this way,
Just think of a time in your life you have been energized and optimistic.
Feel this way through the memory of that moment.
Bring this memory up now as energy to feel now.
Breathe in deeply,
Thanking yourself for taking this time to relax and feel better.
And as you exhale,
Stay in the moment of relaxation.
Allow yourself a few moments to simply be.
Notice and feel changes from this moment right now and the difference between how you felt before you began this practice.
Your new thoughts find a new home within your inner being.
Turn your focus to the breath for a few moments.
And in your own time,
Whenever you're ready,
Slowly open your eyes.
Commend yourself for making these steps towards a better life.
Accept and celebrate this wonderful change to your new life.
And take as much time as you'd like to just be in gratitude for several moments.
