Releasing Stress, Anxiety & Tension

Hi,

I'm Lori and welcome to this guided meditation to help you release anxiety and stress and tension and hopefully to reach a point of relaxation and calmness and stillness.

Find a comfortable location where you will not be disturbed.

Turn off any distractions like your telephone,

Radio or TV.

Close the door to the room if you are able.

If you are sitting in a chair,

Kick off your shoes and place your feet flat on the floor.

If you are laying on your bed,

Adjust your pillows and covers so that you are as comfortable as you can be.

Now that you are settled,

I would like you to do an emotional state check-in with yourself.

I want you to give your emotional state right now in this moment a number between 1 and 10.

1 is extremely poor and 10 is exceptional.

What's your emotional state number right now?

Now put that number aside and we'll check in at the end to see if your emotional state number has improved through this relaxation and releasing meditation.

So close your eyes and start by taking a nice long deep breath.

Good.

And another.

And as you consciously exhale with the purpose of releasing the stress and tension from your day,

Do that with feeling from deep inside as you exhale.

Blow it out deep inside.

And as you exhale,

Let go of that feeling from deep inside as you exhale.

Blow it out deep inside.

Now breathe naturally.

And repeat after me.

Every breath I inhale calms and recharges me.

Every breath I inhale calms and recharges me.

Every breath I inhale calms and recharges me.

Every exhale releases tension,

Stress,

And anxiety.

Every exhale releases tension,

Stress,

And anxiety.

Every exhale releases tension,

Stress,

And anxiety.

Inner peace is within my reach.

Inner peace is within my reach.

Inner peace is within my reach.

Just breathe.

On your next exhale,

Release any tension or tightness in your legs and feet.

Just relax all the muscles in your legs and feet.

Let your body release any tension or stress on every exhale.

And repeat after me.

On your next exhale,

Release any tension or tightness you're experiencing in your buttocks,

Your hips,

And your pelvic bone.

Breathe in nice deep breaths.

Exhale that tension and tightness.

Now repeat after me.

I release the tension and stress in my body.

I release the tension and stress in my body.

I release the tension and stress in my body.

I know I am not my anxiety.

I know I am not my anxiety.

I know I am not my anxiety.

Worry and fear cloud my judgment.

Worry and fear cloud my judgment.

Worry and fear cloud my judgment.

On your next exhale,

Focus on relaxing your sacral and your solar plexus.

Breathe into these areas above and below your belly button.

And as you exhale,

Consciously,

Purposefully release any built up stress or tension,

Any anxiety or worry or fear,

Or any other negative emotion that isn't serving your greatest good right now.

Breathe in deep and exhale with intention to release,

To calm,

And to clear any anxiety,

Worry,

Fear,

Or upset.

Slow it out.

Continue to breathe deeply and slowly as you release.

Repeat after me.

I am calm,

Cool,

And collected.

I am calm,

Cool,

And collected.

I am calm,

Cool,

And collected.

I move through life with ease.

I move through life with ease.

I move through life with ease.

I accept some things are out of my control.

I accept some things are out of my control.

I accept some things are out of my control.

Now turn your attention to your back,

From the top of your spine all the way down to your tailbone.

Breathe into your spine,

Consciously relaxing muscles,

Tendons,

And ligaments as you exhale.

Soften all your muscles.

Take nice,

Long,

Slow,

Deep breaths as you relax and release tension,

Stress,

And tightness along your spine.

On your next exhale,

Drop your shoulders.

Instantly release any tension or stress locked up in between your shoulders,

Around your shoulders.

Nice,

Long,

Deep cleansing breath.

On your next exhale,

Imagine releasing the stress and tension in both your rotator cuffs,

Relaxing your biceps and triceps,

Dropping your elbows,

Relaxing your forearms and your wrists and your hands.

Just breathe,

And as you exhale,

Release and relax.

Feel the tension just melting away.

Feel the stress leaving your body.

Just relax and breathe.

Now repeat after me.

My whole body is calm and relaxed.

My whole body is calm and relaxed.

My whole body is calm and relaxed.

I am centered when I quiet my mind.

I am centered when I quiet my mind.

I am centered when I quiet my mind.

Releasing stress and anxiety is healing.

Releasing stress and anxiety is healing.

Releasing stress and anxiety is healing.

Now turn your attention to your chest area.

We all keep a lot of stress and tension and anxiety in and across our chest area.

Take a deep breath,

Focusing on breathing into your heart center.

When you exhale,

Consciously release any negative emotions you're experiencing.

Keep inhaling and exhaling with the intention of releasing.

Release any sadness or fear,

Any worry,

Any stress,

Any regret or anger,

Any anxiety or resentment.

Release anything that's going on inside that you want to release and let go of.

Consciously release it with every exhale.

Just breathe and release.

Now repeat after me.

I am strong and can persevere.

I am strong and can persevere.

I am strong and can persevere.

I am strong I am grateful for life's lessons.

I love who I am becoming.

On your next big exhale,

Relax your throat area,

Relax your neck front and back.

Breathe into your throat and release any fear,

Any anxiety or stress around speaking your truth and communicating.

With each exhale,

Purposely release and let go of any worry or regret about maybe speaking too much truth and communicating.

Breathe in and let go.

Now move your attention up to your head.

Relax the back of your head,

Your forehead and around your eyes.

Soften your cheeks and relax your jaw.

Feel the tension and stress start to melt off your face with every exhale as you soften and relax your face.

Repeat after me.

I do the best I can every day.

I am an amazing person.

I am an amazing person.

I am an amazing person.

I am calm,

Clear and recharged.

Keep taking nice deep long breaths.

Exhaling with purpose,

Any tension or stress,

Fear or worry,

Any anxiety,

Any upset at all.

Let it go.

Now say to yourself,

I release the past with ease.

I release the past with ease.

I release the past with ease.

I am ready to let go and move on.

I move into my future with excitement.

I move into my future with excitement.

I move into my future with excitement.

My emotional state is my choice.

I choose calmness.

My emotional state is my choice.

I choose calmness.

Breathe and relax.

Continue to release any tightness,

Any tension,

Any stress,

Any strain.

Concentrating on releasing any upset emotions,

Any negativity,

Any anger,

Any emotion that is not healing and good for you.

Breathe into that hurt.

Breathe into that ache.

Exhale with consciousness that you are releasing that.

You are letting it go.

It is no longer helping you.

It is no longer serving you.

Let it go.

Keep releasing with every exhale.

Nice,

Slow,

Deep inhale,

Recharging and calming.

Exhaling the tension and any stress that is remaining.

Keep releasing with every exhale.

Now bring your attention back to the present.

Wiggle your toes,

Move your legs,

Roll your shoulders.

Gently turn your head side to side.

Take nice deep breaths to release any lingering tension,

Any muscle stress.

Now do an emotional check in with yourself.

How do you feel?

Do you feel more relaxed?

Do you feel less anxious or stressed?

What is your emotional state number now?

Remember one is extremely poor and ten is exceptional.

What's your number?

I hope through this meditation today you were able to release some of the stress,

Some of your tension from the day,

Any fear or worry that is causing you anxiety.

I hope you have been able to release some of that today.

Feel free to use this meditation as often as you like.

Using it continually as a tool when you're working through high stress periods in your life will be extremely beneficial for calming your nervous system,

Quieting down your amygdala,

Which is your flight,

Fright,

Fright or freeze response,

And helping your prefrontal cortex to actively problem solve for your highest good with rational,

Calm thought.

I hope you've enjoyed this meditation.

Thank you for spending your time with me today.

Namaste,

Lori.

Thank you.