Hello and welcome to this guided meditation that will help you let go of worries and anxiety.
Before we get started,
There are a few things that I want you to keep in mind throughout this meditation.
The first thing is that when you inhale,
Make sure you inhale to your belly and not to your chest.
Feel your belly rise with each inhale.
And after you inhale,
Before you exhale,
Just hold your breath for a few seconds.
It helps you relax and stay focused.
The other thing is to try to go with the flow as much as you can.
Let go of expectations or rules of what you think this is supposed to feel like or what you think it's supposed to do or be.
And try to be present and open.
Try not to escape feelings that might bubble up.
Just observe and try not to judge yourself or your thoughts.
Now let's get started.
Sit comfortably and keep your spine straight.
That will help you your air flow through your body easier.
Close your eyes and take a deep breath in and when you inhale,
Do so using your stomach.
Feel your belly rise with the inhale.
Bring as much air in as you can and hold it a few seconds.
When you exhale,
Do so fully and let your body and mind release and relax more each time you exhale.
Inhale again,
Let your belly rise,
Hold and exhale,
Releasing and letting go just a little bit more.
Inhale,
Hold,
Exhale,
Relaxing and letting go.
Bring your mind to something that is often bothering you.
It could be a small thing or a big thing,
Something that makes you worry or brings you dis-ease.
Maybe your job makes you unhappy and worried.
Maybe you worry about your own or somebody else's future.
Maybe money is a stressful subject for you.
Maybe your health or your weight is a concern.
Whatever it is,
Bring it to your mind right now.
Sit with this feeling for a moment.
Try not to judge it or escape it.
Just feel it right now.
When we worry,
We try to predict what will happen in the future but we simply do not know the outcome nor can we control the outcome fully.
We tend to crave certainty and we fear the unknown.
The constant need to control situations causes us unhappiness and stress and the stress can materialize in the body if we don't learn how to also let go of it.
As you think of the stress and the worry,
Really think about how it makes you feel in this moment.
Acknowledge any tension that it brings in your body.
Where do you feel it?
Do you feel a tightness in your throat?
Is it a sting in your heart?
Or maybe pain in your back?
It's okay for the stress to come but let's learn how to let go of it and let it flow through you.
Observe it and let it leave your body.
On the next inhale,
Breathe into that part of your body where you feel your stress and worry.
As you breathe into it,
Send softness and love to that area in your body and feel how it softens.
Send healing to that part of your body and you can place your hands on it if you'd like.
Let's inhale.
Send love into that area of your body.
Send healing.
Feel how your tension is softening and disappearing as you exhale.
On your next inhale,
Fill your lungs with fresh air and on your exhale,
Imagine that you take all that worry and anxiety and you blow it into a balloon.
You fill that balloon up with as much worry and anxiety as you can.
Let's inhale and let's exhale into that balloon.
Let go of all your stress and worries and blow that into the balloon.
When you're finished exhaling,
See how that balloon just simply takes off with your worries.
See how it floats up further and further away from you until it's so far away that it just disappears.
Let it go.
Let it go.
Now as you inhale again,
Feel that softness,
Warmth and healing come into your body again,
Caressing and hugging you,
Making you feel fresh and rejuvenated and relaxed.
On your exhale,
Let's fill that balloon up again with all your worries and anxieties.
Feel how the stress and worry gets pulled out of your body and into that balloon.
Fill it up and let it go,
Even if it's just for right now.
Let go of your worries.
See the balloon drift away up into the sky.
Wave goodbye to it.
Let's inhale again,
Feeling so good and clear and relaxed,
Staying in this moment here and now,
Breathing into your heart,
Filling your heart with joy and peace and exhaling again,
Taking your worries and filling another balloon,
Ready to see it drift away.
And there it goes.
Let the balloon sail away.
Recognize how it feels in your body to let go.
Let's take another deep breath in now,
Letting love in,
Allowing yourself to give yourself love and healing.
And on your exhale,
Fill another balloon up with your worries and anxiety.
Let it all go.
Fill up that balloon and watch it sail away.
Recognize how it feels in your body to let go.
How does it make you feel?
Do you feel a tingling?
Do you get warm and relaxed?
Do you feel happier or lighter?
Do you see a certain color?
For the next few moments,
Really allow yourself to exist in that feeling.
Enjoy how great it is making you feel.
Now ask yourself,
What is it that your mind is asking you for that you're not giving it?
What do you need to make yourself feel less worried in this situation?
What is it that you can give yourself right now?
It could be anything,
Small or big.
Maybe it's acknowledging that you need a new career path,
Or maybe it's as easy as just taking a breath and letting go of your worries for right now.
As we prepare to come back to our body,
Take a moment to recognize how easy it is to let go of your worries for a moment,
And how great it feels.
Let's embrace this feeling of uncertainty of what the future will bring,
Of what the future will bring,
And know that it will be all right.
Take a deep breath in,
Feeling happy and relaxed,
And on your exhale slowly start coming back,
Wiggling your toes,
Your fingers.
Start being aware of the room that you're in,
And when you're ready,
You can open your eyes.
