Rescue Relax

Use this meditation whenever you are feeling stressed,

Overwhelmed or anxious.

Find yourself a quiet space and close your eyes and for just these few minutes try to let go of any thoughts or worries you might have.

You can tell yourself that you will deal with them later.

Become aware of your breathing.

And now take a deep breath in,

Feel the abdomen rise and the chest expand and when you reach the top of the breath hold it.

As you hold the breath feel tension rising and building in the body.

Hold the breath for 1,

2,

3 and now open the mouth,

Exhale and let go.

Let go of the tension and feel yourself relax.

Now just breathe naturally in and out through the nose,

Making sure you are breathing from the diaphragm so that as you inhale the abdomen rises and as you exhale the abdomen lowers.

Place a hand on the abdomen if you like to help feel the movement.

Keep the awareness on the breath and gradually begin to lengthen the exhalation by just slightly exaggerating the out breath like a little sigh.

Feel yourself letting go and relaxing deeper with each and every breath.

Notice feelings of calm,

Tranquility and peace spreading throughout the body.

And now let go of any control of the breath and just become the silent witness to the breathing process.

Breathing the breath,

Moving in and out of the body without you doing anything.

Accounts.

Notice how you feel.

Is the mind clearer?

Do you feel more relaxed?

Try to capture these feelings of calm,

Peace and tranquility.

And when you are feeling stressed,

Overwhelmed or anxious,

Try to recall these feelings.

Now deepen the breath,

Drawing in fresh oxygen and energy.

Reviving the body and revitalising your mind.

Wriggle out any body tension you may have.

Have a stretch if you need to,

Open the eyes.

Take a deep breath in and out and smile.

Namaste.