Hi,
It's Evelina here.
Welcome to this guided meditation to release stress and anxiety.
I'm inviting you to find a comfortable position where your spine is straight,
You might be sitting upright or you may lay down on your back allowing your legs and your arms to fall freely to the sides.
Connect to your deep and calm breath,
So taking a long deep inhalation allowing your belly,
Your ribs and your chest to expand fully with the air and with each exhalation allow the chest,
Ribs and belly to slowly come back in.
Continue breathing in that way with your own rhythm,
Each inhalation causes expansion and each exhalation is complete and full release.
Visualize that with each and every inhalation you're just breathing in all the new and fresh energy,
And every exhalation is a release of any stagnant emotions,
Any stress,
Any rush,
Any anxiety is going out together with each of the exhalations.
Long deep inhale through the nose and complete exhale this time out of your mouth.
Long deep inhale through the nose breathing in freshness,
Calmness and exhale out through your mouth with the sights with release of anything what doesn't serve you anymore.
One more long deep inhale through the nose,
Complete exhale through the mouth.
Continue breathing in the same way with your own rhythm.
After each inhalation you may hold your breath for a little moment and just concentrate in that breath,
All the emotions which you want to get rid of,
Anything what doesn't serve you right now,
Anything what causes any kind of blockage is just getting attached to your breath let's say and it's leaving you together with each of the exhalations.
So let's try it out together.
First inhale and exhale with your own rhythm again and now taking the longest deep inhale,
Expanding your belly and holding your breath for a moment,
Attach everything what's not serving you anymore to that breath and now with exhalation releasing,
Letting go of all of that stagnant energy.
Two more times,
Take a long deep inhale,
Filling up yourself fully with the air and holding the breath and exhale out of your mouth releasing any tension.
One last time,
Think of anything what was causing you stress,
Anxiety,
Fear,
Breathe in,
Hold that breath and exhale with a complete release.
Coming back to your natural breath,
Allowing every inhalation to expand your belly and allowing every exhalation to be complete,
To release all the way out of the belly and out of the chest.
Allowing yourself to become fully present in the right now,
Staying present with your breath and just surrendering to the present moment to whatever is right now.
Being okay,
Being fine,
Noticing that you are safe,
That you are all alright and if there are any events which makes you to react with the anxiety,
With stress,
Remember that you can always take a step back,
Look at them from different perspective and not react straight away.
We cannot always control everything what happens around us,
But we can always take control over our own reaction and there our breath,
Our presence in the right now is the key.
So one more time,
Take a long deep inhale,
Filling up yourself with a fresh energy,
With the presence in the right now and exhale all the past tensions,
Anything what cause any blockage.
Slowly bringing awareness back to your body,
Feeling ready to step back into your day,
Now without any stress,
Without any anxiety and rush,
Just stepping into with the clarity,
With peace and with control over your reaction.
Thank you so much for joining me.
Have a beautiful and peaceful day.
