Guided Meditation To Release Stress & Anxiety In 20 Minutes

Do not listen to this recording while driving or if you are operating machinery.

Only listen when you can safely relax and are able to get as comfortable as possible.

Hi,

My name is Robert Aceves and I welcome you to this guided meditation to release stress and anxiety in 20 minutes.

In this meditation,

We're going to practice a progressive relaxation exercise,

Which,

When practiced daily,

Will help you to control and reduce anxiety states.

The more times it is practiced,

The higher the levels of relaxation that you will be able to reach.

This is why I recommend practicing relaxation for at least 10 to 20 minutes daily.

These relaxation techniques are very simple,

Very easy to learn,

And at the same time,

Very powerful for a healthier body and mind.

So,

I invite you to go to a place where you can be comfortable and where no one will interrupt you for several minutes and where you can completely relax.

You can be sitting on a chair,

On a meditation cushion,

Or lay on the floor,

Or on a bed,

Whichever is more comfortable for you.

Get as comfortable as possible and prepare yourself to relax completely.

My voice will be here with you at all times while you let go of your body and relax completely.

So,

Let's begin.

Close your eyes.

And with your eyes closed,

Watch your body.

How's your body feeling right now?

Get more comfortable.

Notice if there's any physical or emotional tension in your body.

Feel your head.

Feel your back.

Feel your arms.

And feel your legs.

And allow your body to relax naturally,

Effortlessly.

And now,

Gently bring your attention to your breath and feel how the air enters your body and leaves your body.

And notice how your head is getting more relaxed.

Notice how your shoulders are getting more relaxed.

And now I'm going to ask you to take a deep breath in.

And release the air.

That's it.

Take another deep breath in.

And release the air again.

That's it.

One more time.

Take a deep breath in.

And release the air.

That's it.

And now allow your body to rest and enjoy this special moment.

You can listen to the music and allow yourself the opportunity to relax and to go deeper and deeper in this exercise.

We're also going to allow your body to do its work.

We're going to allow your lungs to breathe naturally and effortlessly as we continue to scan your body and relax different parts of your body.

And gently,

I'm going to ask you to put your attention on your right arm.

You can squeeze the fist of your right hand and tense your right hand as well as tense your right arm.

And feel that tension in your arm for about five seconds.

And that's it.

Now relax your right arm and relax your right hand.

And feel the fingers in your right hand extending and relaxing comfortably.

Now I'm going to ask you to do the same with your left arm and your left hand.

You can clench the fist of your left hand and tense your left hand as well as tense your left arm.

And feel that tension in your left arm for about five seconds.

That's it.

Now relax your left arm and relax your left hand.

And feel your fingers extending and relaxing comfortably.

And you can see how your two arms already feel more relaxed.

And allow your arms the opportunity to relax even more deeply.

That's it.

Continue to breathe effortlessly and gently.

Inhaling and exhaling.

Now we're going to gently bring our attention and your focus on your shoulders.

I'm going to ask you to tense your shoulders for five seconds.

That's it.

And take off your shoulders and relax your shoulders.

That's it.

And again,

Put your shoulders tense for about five seconds and feel that tension on your shoulders.

And relax your shoulders one more time.

And notice how your shoulders muscles have already loosened up.

And one more time,

I'm going to ask you to tense your shoulders for about five seconds.

Feel that tension in your shoulders.

And release the shoulders one more time.

And your shoulder muscles are even softer and softer now.

That's it.

Now we're going to make your neck more tense.

Feel your neck getting tense for about five seconds.

And let go of your neck.

That's it.

And let your neck relax more and more.

That's it.

And once again,

I'm going to ask you to tense your neck for about five seconds.

And again,

Release your neck.

And you can already feel your neck be more relaxed.

Your neck becomes more comfortable.

It's a very nice feeling of well-being.

Now we're going to focus on the muscles of your face.

I'm going to ask you to tense the muscles of your face for about five seconds.

That's it.

Now release the muscles of your face.

And allow your face to relax.

And gently put the muscles on your face tense once again for five seconds.

And now relax the muscles of your face once again.

And let go of your face.

Let go of your eyes,

Your nose.

Relax your mouth,

Your jaw,

Your tongue,

And your cheeks completely.

Relax them.

And with each breath,

You can see how your body's relaxing more and more.

And you can focus your attention on your body and how it feels heavier and more relaxed.

Your arms and your legs are heavier.

Your face is more relaxed.

Your neck is more relaxed.

Your shoulders are more relaxed.

Now we're going to breathe deeply.

And make your chest tense up for about five seconds.

And that's it.

Now release your chest and relax your chest,

Relaxing more and more.

That's it.

And once again,

We're going to breathe deeply and make your chest tense for about five seconds.

That's it.

Now release your chest again and relax more and more your chest.

That's it.

And now we're going to put your belly tense for about five seconds.

That's it.

Now let go of your belly and allow your belly to relax more and more.

You can enjoy a more relaxed belly.

That's it.

Now we're going to tense up your back by pushing your belly forward for about five seconds and feel that tension on your back.

That's it.

And let go of your back and allow it to relax more and more.

And once again,

We're going to put your back tense by pushing your belly forward for about five seconds.

And feel that tension on your back.

That's it.

Now let go of your back and relax it even more.

That's it.

And now you can see what pleasant sensations are happening in your body as you release all this tension.

You can see how your body can enjoy more pleasant and deep feeling of relaxation.

And you can continue to breathe calmly,

Effortlessly,

And feel the tranquility,

Calm and inner peace of this moment increasing throughout your body.

Continue to focus your attention on your breath,

Inhaling and exhaling.

Now we're going to focus on your hips and your bottom.

I'm going to ask you to tense up your hips and your bottom for about five seconds.

That's it.

Now release your hips and your bottom and allow them to relax more and more.

And once again,

Tense up your bottom and your hips for about five seconds.

That's it.

Now release your bottom and release your hips and allow them to relax even more and more.

Now we're going to put both of your legs tense,

Including your feet for about five seconds.

Feel the tension in your legs.

That's it.

Release your legs and your feet and relax your legs and your feet more and more.

Once again,

We're going to put both of your legs tense,

Including your feet for about five seconds and feel the tension in your legs again.

That's it.

Now release your legs again and relax your legs.

Release your feet and relax your feet even more and you can observe how your muscles of your body already feel much more relaxed and your breathing is smoother and more pleasant as you continue to feel your breath,

Inhaling and exhaling.

That's it.

That's it.

That's it.

That's it.

That's it.

That's it.

That's it.

That's it.

Your whole body has relaxed.

Your head and your face,

Your arms and your hands.

Your back and your chest.

Your hips and your bottom.

Your legs and your feet.

And this also includes your internal organs.

Everything is relaxed.

That's it.

That's it.

That's it.

And as you continue breathing,

You continue to maintain this state of peace and tranquility.

And you can feel your body wanting to smile.

There's a feeling of well-being throughout your body.

You can feel your head.

You can feel your arms.

You can feel your hands.

You can feel your face.

You can feel your chest.

You can feel different parts of your body.

As you continue to feel your breath,

Inhaling and exhaling.

Now I'm going to ask you to breathe in as deeply as you can.

That's it.

And release the air completely.

That's it.

And continue to breathe calmly with this feeling of safety and tranquility expanding throughout your whole body.

You feel complete and at peace.

In a state like this,

Enjoying this feeling and this sensation on your body for as long as you feel it's necessary.

And when you decide to finish,

You'll open your eyes feeling much better,

With more energy,

And with more life.

Thank you so much for listening.

I'll see you next time.