Hi,
My name is Vanessa Michelon.
I'm a movement specialist and founder of the Transformative Movement Method.
This is a guided meditation for stress relief,
Which will allow you to anchor yourself in your breath and release tension from your body,
Cultivating a sense of safety.
You can use it before going to sleep as a way to calm your nervous system and prepare for a nourishing rest or anytime you feel a bit overwhelmed and busy with thoughts.
Please come and lay on your back,
Finding an easeful,
Comfortable position where you can truly relax for the next minutes.
If you wish,
You can use a blanket or a couple of pillows to support your body.
Make any adjustments you need to feel more grounded,
More comfortable.
And as you lay on your back,
Allow yourself to transition into stillness,
Noticing how it feels like to release the weight of your body,
To feel fully supported by the ground.
I just scan through your body.
Notice how you're feeling.
How does it feel to be in your body right now?
You have finally permission to let go of any ambition,
Any pressure to be in any specific ways.
No need to do anything.
Just come to the simplest version of yourself.
And as you rest,
Begin tuning into your breath,
Noticing any movements in your chest,
In your belly,
Mirroring the free flow of your breath.
Follow each wave and perhaps notice a subtle movement of expansion and softening in your chest and your belly.
No need to change anything.
No need to fix.
Allow your body to receive this breath.
Allow your lungs to take all the time they need to fully fill themselves with air,
All the time they need to fully empty themselves.
As a slow,
Steady and fluid breath induces a relaxation response.
We're just creating the conditions to receive this breath.
Notice if by simply allowing your breath to slow down,
You can perceive a gentle melting of your tension,
Your muscles becoming a bit softer,
Your body surrendering with ease.
Now,
As you rest in this surrendering,
I invite you to repeat mentally or to receive the following affirmation.
I am safe.
I am grounded.
I am safe.
I am grounded.
Notice how your body responds to this affirmation.
I am safe.
I am grounded.
Bring this affirmation to your right foot and then your left foot.
I am safe.
I am grounded.
Your right calf and shin.
I am safe.
I am grounded.
Left calf and shin.
I am safe.
I am grounded.
Your right thigh fully relaxed.
I am safe.
I am grounded.
And your left thigh completely relaxed.
I am safe.
I am grounded.
Bring awareness to your whole pelvis.
Let the weight of your pelvis drop fully held by the ground.
I am safe.
I am grounded.
Shift your awareness to your abdomen,
To your belly.
Allow any tension to melt.
Your belly soft and receptive of your breath.
I am safe.
I am grounded.
And your chest.
Expanding and softening with your breath.
Moving freely.
I am safe.
I am grounded.
Your shoulders dropping with ease.
Completely relaxed.
I am safe.
I am grounded.
Your right arm from the shoulder all the way down to the tip of your fingers fully relaxed.
I am safe.
I am grounded.
Your left arm from the shoulder down to the tip of your fingers.
I am safe.
I am grounded.
And your throat completely relaxed.
I am safe.
I am grounded.
Your door is unclenched.
I am safe.
I am grounded.
Your right side of your face,
Your right cheek,
Right temple,
Right side of your forehead,
And your right eye and eye socket.
They are fully relaxed.
I am safe.
I am grounded.
Left side of your face,
Left cheek,
Left temple,
Left side of your forehead,
Left eye and eye socket fully relaxed.
I am safe.
I am grounded.
And now the whole back of your body,
The back of your skull,
The upper back,
Back of your arms,
Middle back,
Lower back,
Back of your pelvis,
Back of your legs and feet.
They fully melt and surrender.
Feel the weight of your body dripping down heavier in a nice way.
Any tension completely released.
Your breath,
Your mind,
Your heart,
Completely at ease.
Take a slow breath through your nose.
Allow your chest and belly to expand and a slow exhalation out through your nose or your mouth.
Let it go.
As you begin to transition out of the practice,
Perhaps,
Very gently begin waking up your body with slow movements of your fingertips,
Of your toes.
If you wish,
You can open up your eyes or you can continue staying as you are.
Thank you for your practice and for taking this time for yourself.
Thank you.
