Calm Your Mind: A Short Meditation For Stress Relief

Welcome.

Take a moment now to find a comfortable position,

Whether this is sitting up or lying down,

Somewhere the body can truly soften.

Allow your shoulders to release,

Unclench your jaw and close down the eyes.

We'll start to count the breath here,

So inhaling slowly for a count of four,

Holding for a moment,

Before releasing,

Exhale for a count of six.

Inhale for four,

Hold for a moment,

And gently exhale for six.

Continuing with this breath right here,

Inhale four,

Pause,

Exhale six.

Each time you exhale,

Notice the body softening further.

Start to imagine you're releasing a layer of tension with each out breath.

Let your breath carry away the weight you've been holding.

Now bringing awareness to your body,

Taking a scan of the body and notice if there's any areas of the body that might feel a little tight,

Areas you might be holding something that you don't need to,

The neck,

The shoulders,

The belly,

And start to send your breath there on the inhale,

And seeing if you can soften just a little bit more on the exhale,

Knowing you don't have to fix anything,

Just soften.

As you continue to breathe,

You can repeat silently within,

I am safe in this moment,

My breath brings me home to myself.

I am safe in this moment,

My breath brings me home to myself.

Now staying here for a few more breaths,

Allowing your body to reset,

Letting calm wash through your nervous system.

When you're ready,

Taking one last deep inhale,

Filling the belly,

The chest,

Pausing at the top,

And maybe you sigh it out through the mouth,

As you feel yourself grounding back to the earth,

Ready to return gently to your day,

Lighter,

Clearer,

And feeling more at peace.

Thank you for joining me,

Hari Om.