Calming Meditation for Anxiety and Stress

00:30

00:30

Calming Meditation for Anxiety and Stress

by Sebastian Wierzbicki

Rated

4.9

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

205

This practice is specifically made for times when You're struggling with difficult stress or anxiety. It is a combination of affirmation, breathing excercises, mindfulness and metta meditation. Its main purpose is to serve You when You need a break and it is just like telling yourself "I'm here. I love you. I see you.". I hope this practice serves people. love, seb

Meditation Anxiety Stress Breathing Mindfulness Metta Self Compassion Emotional Release Body Scan Self Awareness Stress Reduction Deep Breathing Belly Breathing Solar Plexus Chakra Affirmations Chakras

Meet your Teacher

Sebastian Wierzbicki

Gdańsk, Poland

Meet your Teacher

Sebastian Wierzbicki

Gdańsk, Poland

Transcript

Welcome to this meditation practice for when you're feeling stressed and you just need to unwind and relax and calm down. This is a safe space for you to let go, Relax, Release your muscles, And simply let yourself be guided. I'd like you to find a comfortable position. It can be sitting, It can be laying down. Whatever makes you feel good. Whatever is that you need right now. You can place your hands on your knees if you're sitting or on your belly if you're laying down. You can also place them on the ground, On your heart. Now, Before you close your eyes, I'd like you to just take a deep breath in through your nose and through your mouth, Breathe out. Look around, Notice the space you're in. What do you see in front of you? You don't have to name anything. You don't have to think about it. Just notice it and let it be the way it is. What is around you? Maybe if there's a window, Look at it, Look outside of it and see the sky or the buildings. And as you're watching this, Please keep being aware of your breath. The air that comes in through your nose and the air that comes out of your mouth. Calming, Deep breathing. And now that you've become aware of the space you're in, On the next exhale, You may close your eyes. But if you feel like it, You can also keep them open for the time of this practice. Now, Take a deep breath in through your nose and through your nose again, Exhale. We will be now doing only nasal breathing. So if it's possible, Please keep breathing only through your nose. If it's possible, Try to notice whatever sensations you're feeling right now. It may be some tension in your belly, Stress, Nervousness, Anxiety. Maybe it is also something in your heart. Notice if you feel any tension in your muscles, Maybe in your neck, In your hips, Maybe on your face, Whatever that is, Just notice it. Take a deep breath in through your nose and a breath out. How about your breathing? Try to let go of the control of your breath for now. And notice if your natural rhythm of breathing is different to the one that we are practicing at the moment. Maybe your natural breath right now is a little shallow or fast, Or you've noticed that you started to calm down because of being more aware of your breath. Just for a second, Let go of control and try to notice as many sensations and experiences you can. I'll leave you for a second to just focus on your natural breath. And now, Please take a breath in through your nose. On the exhale, Open your mouth and let it all go. Try on every exhale to release the tension that you're feeling in your body. It can be as simple as imagining that on the breath out, All these muscles are simply relaxing, Becoming more loose. You can imagine that when you breathe out, That air is taking the particles of stress and tensions out of those places and through your nose or mouth they go out of your body and your whole system. We will do it together now. Deep breath in through your nose. Open your mouth, Let go. Again, Deep breath in through your nose and let go. You're safe to feel relaxed. You're safe to feel good. Deep breath in and on the exhale, Let go. You may continue doing that for a few more breaths. If you feel like your body has relaxed at some point, Try to notice how it feels. Try to notice what has changed and where in your body maybe your face has relaxed, Maybe your neck, Maybe your belly. Just observe for a few moments. And now I'd like you to shift your attention to your belly, Your solar plexus chakra, A place that is responsible for feeling stress, But also happiness. And I want you to notice how your body is feeling. You can feel a place of happiness, A place where you feel anxiety when you're trying to survive, But also a place where you feel these so-called butterflies of passion when you're thriving and you're relaxed. Just like in that same place in your body, You can feel all these negative emotions. You can also feel these good ones. These feelings are temporary and they can easily shift to another. And just like in that place, You can also yourself shift from one state into another. You always have the capacity and the power to do that. So now we will do some belly breathing. You may place your hands on your belly, No matter if you're sitting or you're lying down, And try to send the air on your inhale towards your hands, Which are lying on your belly. Deep breath in, Open your mouth, And let go on the exhale. Send the air in your belly. Send the air into your belly. When you breathe in and on the exhale, You can also imagine again that the tension is leaving your body through your breath. Deep breath in, And the most relaxing ever, Breath out. You may also make some noises. Let go. Once again, The deepest inhale you have ever made and the most relaxing exhale ever. Ask yourself a question. What is that I need at the moment? Don't think about it. Just let it come. Let it be. Do not judge it. Just notice, Acknowledge, And honor your needs. I will give you a second to be with yourself at this moment. What is that I need? And now you may repeat after me. I promise myself that I will listen to my needs. I promise myself that I will listen to my needs. My wellbeing is important. My wellbeing is important. I deserve to feel good. I deserve to feel good. I choose to let go of what is no longer serving me. I choose to let go of what is no longer serving me. And so it is. Take a deep breath in and a lovely breath out. You may stay like this in a state of relaxation for as long as you need, Or together with me, You can end this practice. You may gently start blink opening your eyes. And as you take the next inhale, You can lift your arms up if you feel like it. And on the exhale, Rest them on your heart. Try to feel your heartbeat. Notice as it beats for you, Pumping life into you, Allowing you to experience all of this. The good, The bad, The ugly, And the beautiful. Your heart is always here for you. And you are here for a reason. Every time you listen to your needs, To your intuition, You get closer to your actual purpose, Which is to have a good experience, A good life. Unconditionally, You are deserving of the best. You may lower your chin to your chest and smile to yourself within and without in thanks and honor to yourself for doing what you need at this moment. Namaste. Have a great rest of your day. Thank you for meditating with me. Choose love and choose yourself.