Hello everyone,
Welcome to this audio meditation for when you feel stressed or anxious.
Stress and anxiety are closely related.
Stress can trigger anxiety,
And when we feel anxious we often experience stress.
Both involve feelings of restlessness,
Agitation and fear,
And come with overthinking or excessive worrying.
They also share physical symptoms like increased blood pressure,
Rapid heartbeat,
Sweating and trembling.
The intention of this meditation is to help you find relief in times of stress or anxiety.
It will allow you to calm your nervous system so that you can find your way back to some sense of relaxation and inner peace,
Mentally,
Emotionally and physically.
Make sure you have what you need to feel comfortable during this meditation.
Find something that makes you feel supported and protected,
Like a warm cozy blanket or pillow,
Your favorite t-shirt or sweater to hold on to,
Or just wear your favorite pair of socks.
Now let's create a safe and comfortable meditation nest,
A place where you can safely retreat and recover for a while.
Take all the time that you need to settle in.
Things will be okay.
You will feel better again.
Right now your body-mind system is in fight or flight mode.
This causes you to be extremely alert and sensitive,
And everything inside you works extra hard to make sure that you are okay,
Not realizing you already are okay.
You are safe.
Give yourself permission to relax.
No need to focus,
Concentrate or be alert.
Nothing can happen.
You are safe.
Now let's enjoy a couple of deep but easy breaths.
Breathe in and out through your nose.
Breathing in for 4 seconds,
And breathing out for 6.
Ready?
Here we go.
Breathe in,
2,
3,
4,
And out,
2,
3,
4,
5,
6,
Breathe in,
2,
3,
4,
And out,
2,
3,
4,
5,
6,
And in,
And out.
Breathe in,
And out.
Keep breathing at your own pace.
Your breath is your anchor.
Whenever you feel out of balance or start to feel like you are losing control,
You can always return to the breath.
Steady and always continuous rhythm of the life force in action inside you.
Nourishing you,
Protecting you.
Always with you to help you restore and recover.
Sometimes when we allow ourselves to pause and take a couple of deep conscious breaths,
Something interesting happens.
We feel sadness or joy,
Something interesting happens.
We feel sadness or tears come to the surface,
Or a different emotion pops up.
This is perfectly normal.
Don't fight it.
Allow it to happen.
It needs to come out.
Just keep breathing.
The unrest you are feeling is resistance to this underlying emotion.
Part of you fears the feeling and is trying real hard to suppress it.
Allow it to surface.
You are safe.
If you don't feel anything,
It can help to ask yourself what you are feeling.
Ask yourself the following question.
What emotion or feeling did I not have time or space for lately?
What am I feeling under the surface?
Allow your emotions to surface.
You are safe.
Nothing can happen.
Now is a perfect time to feel what you feel.
Give yourself time to see what comes to the surface.
Don't judge it,
Evaluate or analyze.
Just observe.
Know that you are okay.
Allow yourself to relax in the moment.
In the presence of this feeling.
See if you can identify the emotion that came to the surface.
Name it and thus acknowledge it.
With your inner voice,
Say to yourself,
I feel and insert the feeling or emotion you are experiencing.
I feel sad.
I feel frustration.
I feel fear.
Without judgment,
Just identify what it is that you are experiencing.
Allow yourself to relax in the presence of your feelings.
Remember not to judge or analyze.
Just identify and acknowledge.
Your body-mind system instinctively knows what to do.
No need to control.
Allow yourself to surrender and relax.
Try to breathe through it.
You are safe.
Trust the process.
Gently shift your awareness back to the breath.
With every in-breath,
You invite a little bit of relaxation.
With every out-breath,
You release a little bit of tension.
Surrender into relaxation.
Allow your inner resource to help you heal and recover.
We will now slowly transition out of this meditation and back into a more active state of consciousness.
Whatever happens or doesn't happen during the rest of your day,
Know that you can always return to your breath to help you relax and to connect to your inner emotional world.
When it feels right,
Slowly start to bring some movement back into your body.
Perhaps you would like to move certain parts of your body.
Stretch yourself.
Shift your weight.
Wiggle your fingers and toes a little bit.
When it feels good to you,
Open and close your eyes a few times.
Reconnect to the physical world around you.
Realize where you are and how this space allowed you to feel safe during your meditation.
If you like,
You can thank yourself for making time for yourself to restore.
Recharge.
As soon as you're ready,
Gently come out of this meditation while you remember your presence within.
