Hello beautiful soul!
Welcome to Peaceland Haven.
I'm your guide Natalie Brown,
And I warmly welcome you to this space.
In today's meditation,
I will take you through a guided meditation for anxiety and stress.
If you are in need of some peace and calm,
And to reduce feelings of anxiety and stress,
This meditation is for you.
Are you ready?
Let's begin.
Please find a comfortable seated position,
Or lie down in a comfortable position,
In a quiet place where you will not be disturbed for the duration of this meditation.
Close your eyes,
And take a deep breath in through your nose,
And exhale out through your mouth.
As you breathe out,
Allow your body to relax,
And release any tension or stress that you may be holding onto.
Breathe in,
Breathe out.
Relax your body.
Feel all the heavy parts of your body becoming lighter and lighter as you breathe.
Breathe in,
Breathe out.
Release all tension.
From the top of your head to the tips of your toes,
Let it go.
Breathe in,
Breathe out.
Breathe in calm,
Breathe out stress.
All of the stress you feel is now leaving your body.
Now,
Let's start by bringing awareness to our body.
Begin to scan your body from the top of your head down to the tips of your toes.
Notice any areas of tension,
Tightness,
Or discomfort.
Take a deep breath in,
And as you exhale,
Release any tension or tightness that you may be holding in your body.
As you continue to scan your body,
Bring your awareness to your toes,
Wiggle them slightly,
And then relax them.
Move your attention to your feet,
Wiggle them a little bit,
And release,
And let any of that tension just flow away from your feet.
Put your attention on your ankles,
How do they feel?
Are you holding anything in them that you might not be aware of?
Just bring attention,
Observe it,
And just release.
Now bring attention to your calves.
Just feel around your calves the energy that you're feeling around them.
What do you feel?
If you feel any tension in your calves,
Just notice it and release it.
Now put your attention on your knees.
Sense around this area of your body and just see what's going on there for you.
Notice anything,
And if there's any tension,
Let it go,
Relax.
Now focus on your thighs.
This part of our body does a lot of work every day.
Notice what's going on for you there,
And as you observe it,
Acknowledge it,
And then release and relax.
Now let's focus on your hips.
What's going on there for you right now?
Really feel into your hips and see what's happening there.
If there's any tension,
Acknowledge it,
And just let it go.
And now your lower back.
What's going on there for you?
What are you feeling?
If there's any tension at all,
Acknowledge it,
And then just release it.
Allow yourself to release any tension that you may be feeling and holding in these areas.
Just let it go.
Now move your attention to your upper back.
Observe,
Feel,
Feel into all the parts of your upper back,
And see if there's anything going on there for you,
Any tension,
And if there is,
I just want you to acknowledge it and breathe out and let it go.
Now focus on your chest area.
Focus on that area and see if there's anything going on there for you.
What are you holding there?
What burdens are there?
What tension is there?
What are you feeling?
And as you feel into that part of your body,
Into your chest,
I want you to just acknowledge anything that you're feeling or observing,
And then just let it go.
Now focus on your shoulders.
We carry so much weight in our shoulders,
Don't we,
Physically and emotionally sometimes?
Focus on your shoulders and see what's going on there for you.
Feel deeply into your shoulders,
And as you observe any tension that you feel there,
I just want you to exhale and release it.
Now focus on your arms,
Your beautiful arms that help you do so many things each day.
See what you're holding there in your arms.
Observe it and just release it.
Relax.
Let it go.
Now bring your focus to your hands and notice any tension or tightness.
Observe it.
Just wiggle your fingers a little bit and see if there's anything going on there for you,
And if there is,
I just want you to observe it and let it go.
And then just notice any tension or tightness that you may be holding in these areas we just went over,
And breathe in,
And as you exhale,
I just want you to allow yourself to release this tension,
Let it go,
Let it float away.
Next I want you to bring your awareness to your neck,
To your jaw,
To your entire face.
I want you to observe any tension,
Anything that's going on there for you,
Any tightness.
Relax your jaw and release any tension that you may be holding in your neck and face.
Allow your facial muscles to just relax and release any stress or tension that you may be holding there.
Take a few deep breaths now and let your attention settle on your breath.
Notice the sensation of the breath as it enters and leaves your body.
If your mind wanders,
Simply bring it back to the sensation of the breath.
As you continue to breathe deeply,
Allow yourself to become aware of any emotions or feelings that you may be experiencing right now.
Notice if you are feeling anxious or stressed,
And allow yourself to simply observe these feelings without any judgment.
Now let's take a few moments to bring awareness to our emotional state.
Begin by picturing a mental image of a dial that goes from 1 to 10.
At 1,
You feel completely calm and relaxed.
At 10,
You feel very anxious and stressed.
Picture yourself at 10 on this dial.
Notice the feelings of anxiety and stress that come with this level.
Notice the emotions that arise and then turn the dial slowly to 9.
Pause for a moment and notice any changes in your physical sensations and emotional state.
Take a deep breath and continue turning the dial down to 8.
Pause again and check in with yourself.
Continue slowly turning the dial down,
Pausing and checking in with yourself at each number as you go down the dial.
As you reach number 1,
You should now be feeling more relaxed and calm.
Take a few deep breaths and allow yourself to enjoy this sense of calmness.
Take another deep breath and as you exhale,
Begin to bring your awareness back to your body.
Take a moment to notice any changes in your physical sensations and emotional state.
Notice any changes in your mood or mental state and allow yourself to simply observe these changes without judgment.
When you're ready,
Take a deep breath in and as you exhale,
Gently open your eyes.
Wiggle your toes and brush the tips of your fingers together to come back into your body.
Feel the sense of peace,
Calm and wholeness in your body and being.
Know that you are safe and protected.
Take a few moments to adjust to your surroundings before slowly standing up and resuming your day.
Remember,
You can return to this guided meditation whenever you need to reduce anxiety and stress in your life.
Thank yourself for taking the time to take care of you today.
Until we meet again,
My friends,
Take care of your soul,
Love yourself,
Know you are loved and show love to others.
