Hello,
This is Sri Lanka.
Welcome to your stress relieving guided meditation.
Give yourself a moment to find a comfortable position.
The main objective of this session is to create the most relaxed inner world you possibly can right now.
This means calming the mind,
Calming the body and coming back into alignment with the tranquility and the peace of your soul.
If you haven't already,
Close down your eyes.
Notice how the darkness immediately begins to soothe your nervous system.
Allow yourself the time and space to close your eyes and feel this slight change,
No matter how subtle.
Feel your mind become quieter.
Allow your body to relax.
Allow your breath to slow.
Each muscle beginning to let go.
Even 10 seconds of basking in the peaceful dark behind your eyes will undo the mental overwhelm,
The stresses of the day.
Just shutting down this part of your mind that is constantly taking in new information and instead simply being exactly as you are right now in this moment.
Nothing more,
Nothing less.
Total peace,
Total awareness.
Now begin to turn your attention to your breath to deepen the awareness.
Noticing each inhalation and each exhalation.
As your body relaxes just a little bit more.
Slow your inhales.
Slow your exhales.
Almost as every breath takes you a little bit deeper.
And any thought that tries to come into your mind throughout any part of this practice.
Just allow it to be let go.
You can use your breath to help let each thought go.
You might find your mind trying to get you lost in remembering and planning and thinking of new ideas.
Anytime your mind takes you out of this moment.
You're letting it back.
This is a practice.
And this practice of coming back to the present moment,
Finding peace in the present moment,
And letting go of every thought that riddles your mind.
It's a practice that will guide you through every moment of your life.
One that will help you find more peace,
Happiness,
And love within even the hardest moments,
The most stressful moments of your life.
So allow yourself to get out of your mind and find yourself again.
Your true self that knows that peace is within you at all times,
Out of the mind and into the body and the soul.
Take a deep breath in and a deep breath out.
Continue breathing naturally.
And then at the top of your next breath will hold just for a moment.
And then we'll exhale for 1234.
Inhale for 123.
Exhale for 1234.
Inhale for 123.
Exhale for 1234.
Inhale for 123.
Exhale for 1234.
Inhale for 123.
Exhale for 1234.
Inhale for 123.
Exhale for 1234.
Inhale for 123.
Exhale for 123.
Inhale for 123.
Exhale for 123.
Inhale for 123.
Exhale for 123.
Inhale for 123.
Inhale for 123.
Exhale for 123.
Inhale for 123.
Inhale for 123.
And exhale out the mouth.
Coming back to your natural breath.
Just feel into your body.
Feel your toes.
If you're tensing any part of your feet.
Let it go now.
Let go anything that you're holding in your ankles or your legs.
Let go of anything you're holding in your hips.
Notice if you're squeezing any muscles in your glutes or your hips and see if you can breathe into these spaces and let them go with every exhale.
Coming up to your belly.
Your back.
Your chest.
Take a big breath in.
Keeping this area in mind.
As you breathe in,
Press your belly outward.
Puff up your chest.
And as you breathe out,
I want you to let go of not only the breath,
But all of the tension that lies in your torso,
Your back,
Your belly.
Just noticing the breath.
So far,
Are there any places that we've covered that you still are holding tension?
We'll go up to the shoulders.
Upper back,
The neck.
Arms.
Just scanning every centimeter,
Every inch of your body.
And letting it go.
Letting it all go.
Again,
Taking a deep breath into this space.
Your upper body.
Your arms.
And your hands.
And as you exhale,
Releasing all of the tension.
Finally,
Going up through your neck into your face.
All of the tiny muscles around your eyes.
All of the tiny muscles around your mouth,
In your forehead.
Imagine these melting away as you breathe into each one of these spaces.
Every single muscle in your head,
Relaxing the scalp,
Relaxing the ears.
Imagining that your neck is almost melting into the rest of your body.
And going back to any of these places that we've covered.
And allowing yourself to let go of all of the little spots of tension that you haven't yet let go of.
Breathing into them.
Being present with them.
And grounding yourself in your body.
Your soul only knows peace.
It only knows compassion.
Stress,
Anger,
Fear,
Frustration,
And sadness.
All feel so uncomfortable because your feelings,
Your emotions,
Are indicators of whether your being is acting as one.
Your mind creates an emotion based off of your perception.
And your body gets a feeling from that emotion.
This is mind,
Body,
And soul coherence.
This is the connection that brings you peace.
And when you practice how to cultivate your own peace from the inside,
You no longer depend on your environment or other people to make you happy.
Stresses of daily life no longer have such a heavy load on you.
So take a deep breath.
You have everything you need right now inside of you.
Things will work out exactly as they're meant to.
Trust.
Breathe.
And give yourself a big smile.
Take another deep breath.
Keep smiling.
May you be happy.
May you be peaceful.
May you be free.
And whatever you do,
May you do it with love.
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You
