Hello and welcome to this melt your worries meditation.
Come into a comfortable position laying down,
Either on your mat,
The floor,
The bed,
Anywhere you choose.
Once you find a comfortable position,
Stretch out your legs,
Maybe even your arms.
If you prefer to start,
You can have one hand on the heart,
One hand on the belly.
Taking a few deep breaths,
Noticing the rise and fall of your belly as you breathe.
Noticing any tension you may be holding on to.
I will be guiding you through three rounds of a calming breath,
Where you will take a deep inhale,
Pause at the top,
While holding on to that breath,
Taking another sharp inhale and releasing it all with a nice audible exhale.
We'll be repeating that two more times.
Take a few breaths in and out before we begin.
On your next inhale,
Pause at the top,
Take in that little bit more air,
Exhale,
Let it all go.
Taking a nice deep breath in again,
Pausing at the top.
Another sharp inhale,
Exhale,
Release it all.
One more time,
Taking a deep breath in,
Pausing at the top,
Taking another sharp inhale,
Exhale,
Let it all go.
Now noticing how your mind feels,
How your body feels.
Maybe you feel no change,
Maybe you feel calmer.
There's no right or wrong answer here.
Taking a few more breaths,
If your arms are not already extended long,
You can extend them now,
Place them beside you,
Palms facing down or palms facing up,
Whatever you choose.
Going to run a body scan here,
Focusing your attention on your toes.
Maybe squeezing the toes,
Curling them down,
Holding on to that tension for 3,
2,
1,
Release,
Let it all go,
Visualising any tension just melting away.
Gently bringing that attention slightly higher onto your shins,
Your calves,
Try to see if you can squeeze those muscles in for 3,
2,
1,
Release,
Let it all go,
Bringing that attention to your knees,
Think about suctioning those kneecaps up towards your hips,
Holding on to that tension for 3,
2,
1,
Release,
Shifting that attention to your thighs,
Your quads,
Think about squeezing them,
Engaging for 3,
2,
1,
Release,
Melting away any tension in this area.
Shifting your focus to your glutes,
Squeeze them in for 3,
2,
1,
Releasing,
Melting away any tension in that area,
Bringing your attention to your belly,
Hugging it in for 3,
2,
1,
Release,
Bringing that attention up to your shoulders,
Maybe you bring your shoulders up towards your ears,
Hold that tension for 3,
2,
1,
And let it all go,
Taking that attention to your arms,
Squeezing it in for 3,
2,
1,
Release,
Let it all go,
Shifting your focus to your hands,
Make a fist,
Squeeze in those fingers in towards your hand,
Your palm,
For 3,
2,
1,
Release,
Feel yourself melting down onto the mat,
The ground,
The bed,
Wherever you are,
Any remaining tension seems to just be floating away from your body,
Now bring your attention to your face,
Clench your jaw,
Maybe squeeze your eyebrows together,
Hold for 3,
2,
1,
And then release,
Let it all go,
Notice how you feel both in your mind,
Your body,
Taking a few deep breaths here,
We're going to continue on with 3 more rounds of the same calming breath we did earlier,
On your next inhale,
Inhale,
Pause at the top,
Take another sharp inhale before you exhale it all,
2 more times,
Inhale,
Pause at the top,
Take one more sip of air in,
Exhale,
Let it all go,
One more time,
Inhale,
Pause at the top,
One more sharp inhale before you release and let it all go,
Feel your body just melting down onto the mat,
You continue to feel lighter and lighter,
Free of any remaining tension in your body.
