Welcome to the simple meditation to relieve stress.
Get into a nice position where you can be upright,
Elongating the spine.
It is best to be seated in the traditional meditation position with legs crossed,
But if you need to have your back supported,
You may sit in a chair.
Gaze around with your eyes taking note of your surroundings.
See the colors clearly.
Notice things that are completely still around you,
Like the ground,
Furniture,
And structures.
Can you become aware of anything around you that has movement?
Look around without putting labels on the things you see.
Just observe their colors,
Textures,
And patterns.
Notice how far away things are from you,
Or how close they are.
See how the light lays upon things,
Illuminating them.
Allow your mind to naturally find a spot in front of you and fixate on it.
Begin to slowly blink your eyes and do not look away.
Feel the relaxation within the darkness each time you blink.
Repeat.
Blink until your eyes want to naturally close.
When you close your eyes,
Notice a gentle wave of relaxation sweep over your entire body.
Bring your awareness to your breath.
What is it like?
Did you take a nice inhale as soon as you focused on your breathing?
Pay close attention to how your lungs expand and contract with your breath.
It is a very natural and gentle sensation.
Notice how your belly also expands and contracts easily as you breathe.
Allow the breath to relax you.
In and out.
Expand and contract.
Refresh and relax.
Inhale and exhale.
Take a deep breath and hold it for five seconds.
Exhale and relax.
Take another deep breath,
As deep as you can,
And hold it.
Hold for five seconds.
As you exhale,
Just imagine blowing out all your stress.
Take a third deep breath and hold it.
Blow out all your stress.
That's it.
This is your new solution to stress.
Whenever you feel burdened in the future,
Simply take three deep breaths.
Hold it at the top of the inhalation for five seconds.
And when you exhale,
Blow out any and all tension or strain that you've been holding onto.
And on the last breath,
As you exhale,
Simply say to yourself,
Relax now.
