Welcome to mindfulness meditation.
My name is Megan Tubbs,
Founder of Libra Living Wellness Limited,
And I will be your guide today.
Throughout this meditation,
We will focus on setting intention.
Clearing the Mind.
Becoming more grounded in our body.
And inviting,
Meaningful reflection.
Today,
We'll be focusing on surrendering stress.
Let's get started.
First,
Let's work on setting our intention and clearing the mind.
If you want to close your eyes for this step,
I invite you to do so now.
Step 1.
Clear.
Let's clear our minds of anything that's going on in our lives right now.
Let's put it aside for the time being.
We can always come back to it later.
Step 2.
Let's take three deep cleansing breaths to help us get ready.
Breathe in.
Hold.
Breathe out.
Breathe in… Hold your breath.
Breathe out.
Breathe in,
Hold.
Breathe out.
Step 3.
Relax.
Relax all your muscles.
Release any tension you may have.
Starting from the top of her head,
Working your way slowly down to your toes.
Step 4.
Focus.
Let's focus on today's intention of surrendering stress.
We'll now explore a few questions to help us focus more deeply on this area we are strengthening.
So think about something you are currently experiencing stress from.
It can be something big or something small.
Take time to reflect on this now.
Think about how you would feel if that stress was gone.
Really think about how different you would feel.
Visualize the lightness you would feel.
And imagine the stress floating away like a helium-filled balloon.
Next,
Think about one thing you could do to decrease the feelings of stress.
One simple action.
One simple step that you can take right now.
Now make it happen.
See yourself as already combating the stress and taking action towards decreasing it.
The power lies within you.
Now it's time to dive deeper into our meditation.
I invite you now again to close your eyes and get comfortable where you are.
First,
Become aware of your breathing and notice how the center of your body rises and falls with each breath.
Clear your mind of any worries or thoughts.
Only focus on your breathing.
Take a deep,
Long,
Slow breath in.
Holding for just a moment.
And then exhale.
Mentally scan your body for any areas of tension.
Make note of how your body feels.
Take another long,
Slow,
Deep breath in through your nose.
Hold your breath in for just a moment.
And then exhale.
As you continue breathing,
Allow your breath to carry away all stress and tension as the air floods out of your lungs.
Take another slow breath in through your nose,
Filling your lungs completely.
Hold it just for a moment.
And release your breath,
Emptying your lungs.
Take another deep breath in.
Hold it for a moment.
And then let it go.
Notice the gentle rise and fall of your chest with each breath as you start to feel more calm.
More relaxed each time you breathe out.
Now let your breathing rhythm return to normal.
And remember to relax.
Once the mind is calm and peaceful,
You may easily drift into a pleasant,
Restful state.
Now let's bring our focus to the intention that was set for the day.
Bring it to the forefront of your mind and take a long,
Deep breath in.
Holding for a few seconds.
And then release.
Breathe into the intention that was set.
Breathe in nice and slow.
And then breathe out.
Notice any emotions and feelings that your intention brings.
Breathe in again.
Hold for just a moment.
And then breathe out.
Now let's just sit for a few moments,
Focusing on the intention that was set,
As we remember to keep breathing in and out.
This is your time to relax and release.
Now let's do a body scan.
And as you do a body scan,
Notice any areas where there is tension.
If you come to a spot where there is tension,
Pause and breathe into that space.
Imagine there is a warm,
Healing light.
Whatever color it may be,
Whatever color you choose.
Bring your awareness first to your toes and feet.
Breathe in deeply through your nose.
Hold your breath for just a few moments.
And then breathe out.
Move your way up to your calves,
To your knees.
Your thighs.
Once again,
Draw in a deep breath.
Hold for a few moments.
And then let it all go.
Feel yourself relaxing more and more deeply with each breath.
Your whole body is becoming lighter.
Softer.
And more relaxed as each moment passes.
And remember to pause and breathe in that warm,
Healing light in any spots where there is tension.
Make your way up to your hips,
Your bottom.
Your lower back.
Middle back.
Upper back.
Again,
As you move up your body,
Take another deep breath in.
Hold for just a moment.
And then release.
As you continue to do this,
The blood flow to your muscles increases and you may notice a warm,
Tingling sensation.
Move up your arms from your fingers to your wrists to your forearms,
Biceps and triceps to your shoulders.
Take a deep breath in.
And hold.
And then release.
Now move up to the neck,
To your ears,
Your mouth,
Your nose,
Your eyes.
Your forehead,
And lastly,
To the crown of your head.
Take a deep breath in.
Hold.
And then release any remaining pressure in the body.
Do one last scan of your body and breathe into any space that still holds some tension.
Take a deep,
Long breath in and out.
Hold.
And release.
Releasing all the tension.
All the stress from your body.
All the worries.
All the troubles that you may have.
Continue your breathing and relaxing your body for the next few minutes.
Now open your eyes,
Coming back to the room,
Giving yourself and your eyes time to adjust.
Feeling more relaxed and grounded,
Let's move on to our reflection.
We will continue with a few action steps designed to open space for reflection and allow deeper insight within.
First,
Reflect on how you're feeling now compared to when you first started today's meditation.
And take a few moments to do this.
Next,
Think of a positive affirmation statement that includes your intention that you set.
Make sure it's positive,
In present tense,
And has lots of passion behind it.
I encourage you to write this down somewhere to reflect on it as many times as you need.
I will give you a few moments to do this now.
Next,
Think of your previous action step and make sure to write it down as well.
So once this meditation is complete,
You can make it happen.
Thank you for listening to mindfulness meditation.
May you leave feeling more relaxed,
More grounded,
And inspired to embrace the power within.
