Welcome.
This is a meditation to soothe any anxiety related to the sensation of overwhelm or the feeling of not having enough time to do all the things that we feel we need to do.
I want you to put yourself in a comfortable position,
Be that lying down on your back or maybe sitting upright on a comfortable seat.
Whichever position you've chosen,
Just make sure that you can hold it for the next few minutes.
I also suggest holding a gem or crystal or rock of your choice.
I personally used a pink rose quartz for this particular meditation.
Closing down the eyes if it feels good to do so.
Soften the muscles around your belly and slowly start to breathe into the belly.
In through the nose and out through the nose.
Just sending the breath down into the abdomen.
Your breath might start off at a natural everyday pace but see if you can be more mindful in slowing the breath down allowing it to go a little deeper.
If you need to let any exhales go out through the mouth,
I encourage you to do so.
And then allow the lips to softly come together and continue breathing in and out of the nose.
Allow the breaths to become a little softer,
A little slower.
And as you are breathing these deep belly breaths notice any shifts that may start to happen in the body or in the mind.
When it feels easy to breathe in the belly,
Allow the breath to expand a little further,
A little wider than just the abdomen.
Let the breath soften and expand through the chest and the hips.
Maybe taking up parts of the legs and the arms,
Maybe the neck.
Easy slow breaths in and out of the nostrils.
You may even like to imagine your ribcage not made of bone anymore,
Made of something softer,
More malleable that allows the breath to flow even easier into the body,
Into the space that is you.
The body moves like a wave as the breath flows through it,
Welcoming it in every space within it.
More and more as you breathe this way,
More of the body becomes enraptured with this soothing,
Nourishing,
Relaxing breath.
Until you feel like the whole body is moving like a wave gently with the breath.
And then let this breath awareness gently fall away as you start to move your awareness into your feet.
Just letting them become nice and heavy.
Your toes are heavy,
The soles of your feet,
The heel,
The top of the foot,
The ankles are heavy.
The bones in the ankles start to release a little bit.
The lower legs are heavy and relaxed.
The knee starts to open up a bit of space in between the bones here as you relax more and more.
The thighs and the upper legs relax and are heavy.
The hips soften and open under your awareness moving here.
The lower abdomen soft and heavy.
Your body is relaxed.
Bring your awareness into your hands,
Your fingers,
The palms of your hands,
Heavy and open.
Receiving the sensation of heaviness and surrender.
The wrists are heavy.
The lower arm relaxed.
The elbows supported on whatever they're resting on are relaxed and heavy.
The upper arm is heavy.
The shoulders and the upper chest are soft and relaxed.
The whole rib cage is heavy and relaxed.
The neck is relaxed and open.
The back of the head completely supported by whatever it is resting on and if you are sitting up it feels held.
The forehead expands,
Muscles around the eyes soften as do the ones around the jaw.
The eyeballs rest in their sockets.
The tongue rests against the upper palate.
The whole upper body is relaxed.
The whole body is relaxed and heavy.
Whilst the body is resting now,
Completely relaxed,
I want you to bring your attention to specific sensations that I mention.
The temperature of the air.
The sensation of your clothes on your skin.
Any hair that you can feel on your forehead,
Around your ears or maybe just on your arm,
On your legs.
Any sounds that you hear around you.
Ones that are very close and then ones that are a little further away.
The sound of your own breath.
Take a breath now in through the nose and out through the mouth.
I will now say a couple of affirmations.
Feel free to let my voice be your own as you stay in silence.
And you can take all of them or just the ones that resonate with you.
Hold them in this moment to yourself or take them with you throughout your day.
I embrace the natural pace of life and trust in my own rhythm.
I focus on one step at a time.
Progress is made through presence.
With each breath,
I let go of stress and welcome peace.
I am present in this moment and that is enough.
In stillness,
I find the answers and strength I need.
I prioritize my well-being knowing that balance brings clarity.
I am exactly where I need to be right now.
Let's start to deepen the breath now.
Bringing a little bit more energy and light into the body as you emerge from this moment of physical stillness.
Maybe slowly blinking open the eyes.
I welcome you back to the place that you're in and wish you a pleasant rest of your day and night.
