Welcome to your guided relaxation meditation for the period of time where you experience premenstrual syndrome or PMS.
This can often be in the days or week before your period begins.
Physically this is the time your body is breaking things down,
A time of shedding,
Preparing for release.
Your breasts may become sore at this time and even feel swollen while your emotions may surface and feel raw within you.
Physically this is the shift in your body from estrogen levels dropping and progesterone levels increasing.
This is why meditation can be so beneficial for you at this time.
Progesterone is the trigger for your flight response,
Your physical alert system.
Meditation slows that down and brings things back into the present.
A body scan is perfect for this time in your cycle.
It relaxes your body and calms your mind,
Easing pain that may be present from cramps and resting your mind,
Allowing space for your emotions.
As much as PMS may seem like a storm coming through,
It is also a place to be aware.
Be present with what is surfacing and be open to the healing that your heart is asking for.
Let's begin.
Breathe.
Let your breath go deeper and deeper each time.
As you start taking deeper breaths,
Notice that each breath out releases tension and with each breath in you invite more relaxation,
Releasing tension and inviting in peace with each breath that you gift your body.
As you become deeper into this relaxation,
You can feel all parts of yourself connecting.
Your breath is a natural connector of everything within you.
It is source energy,
A rhythmic healing force always available to you.
Let your breath slow your mind.
You place all thoughts to the back of your mind,
Breathing in and expanding your belly,
Holding and releasing.
Send love to your belly now.
Allow it to soften on the exhale.
Breathing in and exhaling,
Releasing any tension those thoughts have left with you.
There is no need to cling to any of these thoughts,
Just observe them.
You may give them time on another day.
Imagine wrapping each thought that is holding your focus in a bubble of light,
Knowing that it is safe and will not be forgotten.
You are simply placing it aside for a time you can give your full energy to it.
It is not needed now.
This is your time.
You deserve this time.
Your body is preparing to release what is no longer needed.
Can you also release thoughts and emotions that are no longer needed?
Restoration of your true authentic self and transformation.
You will have more energy in the days that follow.
Energy for yourself and also to become more available to others.
You may have already closed your eyes.
If not,
I invite you to close your eyes now.
Try to keep them closed and gently focused up and in at the brow point.
Inhale and hold your breath for a moment,
Pressing the tip of your tongue to the roof of your mouth.
Good.
Placing your jaw in alignment releases any tightness you are holding onto there.
Inhaling,
Holding and exhaling.
You are inviting vitality,
Powerful,
Healing,
Progressive body scan meditations can assist you in allowing stress to slowly leave your system and giving your body and mind a chance to heal.
Breathe,
Deepening your experiences in life,
Living a life with more fulfillment.
Invite light now into your heart.
Breathe,
Letting go,
Allowing space for wonder and gratitude as you rest deeper and deeper into this meditation.
Now as you continue to breathe,
Bring your awareness to your feet.
Feel your feet as they rest.
Allow your feet to feel heavy in your mind.
Tell your feet to relax.
Notice how all the muscles in your feet seem to soften as you suggest this.
Now bring your attention up to your legs.
Feel your legs under you,
Supporting you in the place you are in.
Allow your legs to become heavy.
Allow your legs to relax and soften.
Tell yourself,
My legs are relaxed.
Lift your attention to your bottom area.
With cramps,
This area can often be tight with stress,
Holding tension coming down from the womb area.
Send your breath there.
Allow wherever you are sitting to take its weight and hold you,
Support you.
Move your attention up to your hips,
Your torso,
Your chest,
And your shoulders.
Tell all your muscles to lengthen and relax.
Feel the tension in those places melt away.
Now move your attention to your fingers and your hands.
Gently wiggle your fingers.
Now feel them become heavier as they seem to melt.
Let all the tension in your hand drain out.
Feel your fingers and hands softening.
Bring your attention to your neck.
Tell all of the tension in your neck to melt away.
Feel your neck muscles relax and soften.
Breathing in for four counts.
One,
Two,
Three,
Four.
Holding for four counts.
One,
Two,
Three,
Four.
And releasing for four counts.
One,
Two,
Three,
Four.
Bring your energy to your face and head.
Gently move your jaw around.
Feel the muscles in your face start to relax.
Notice your jaw drop open as the tension there is released.
Feel yourself soften and let go of all the tension your body is holding.
Enjoy this relaxed and peaceful feeling.
Become aware of how different your body feels and remember this moment when you are feeling tension or discomfort in other parts of your day.
You can feel your relaxed body at ease.
Bring your awareness now to your heart space.
Be now.
Let's finish with these affirmations.
I am at home in my body.
I am a powerful woman.
My body,
Heart,
And mind are connected and functioning perfectly.
My body,
Heart,
And mind are connected and functioning perfectly.
I relax into my body and allow my mind to be peaceful.
I love being a woman.
I love being a woman.
Take this peace and expanded space with you.
You are held in love by all the women that came before you.
All the women that walk the earth now and all those women yet to be.
You are loved and you are loved greatly.
