Guided meditation for stress relief.

So if you are too tired to speak, sit next to me, because I, too, am fluent in silence.

- R Arnold

Here is a 6 minute guided meditation to help with stress release. If you would like to listen to this meditation, just follow this link Guided Meditation and you can find the playlist I was listening to called Reiki Healing in Spotify here Music Link.

To begin, sit in a comfortable position, be it on the floor, or in a chair.

Sit up tall, feeling your spin lengthen, and draw your shoulder blades towards one another, feeling your chest lift.

As you exhale, feel your shoulders relax, dropping down away from your ears, and close your eyes.

Turn your palms to face up.

Take a deep breath in through your nose to the count of 4 and exhale through your mouth with a sigh to the count of 5.

Take another deep breath in through your nose to the count of 5, feel your belly fill, and your chest rise and again exhale through your mouth with a sigh to the count of 6.

Again take another deep breath in through your nose to the count of 6, filling your belly, filling your chest, expanding until you can’t take in anymore air, and then exhale it all out through your mouth with a sigh to the count of 7.

Now close your mouth, relax your jaw. Breath fully and deeply, in through the nose to a count of 4, and out through the nose to a count of 4.

Draw your attention to the where your body meets the surface. The back of you legs touching the floor/chair.

Imagine roots growing from your spin, down your back, penetrating the warm nourishing, nurturing earth, growing deeper, rooting you to the ground.

Observe the feeling of complete calm washing over your entire body.

Come back to the breath, notice if your breathing has become swallow, is it deep? Don’t try to change it, just let it be.

Bring your awareness to your hara/stomach, notice the sensation as it rises and falls, as you naturally inhale and exhale. Notice how your breath is linked to this movement.

As thoughts come to you, acknowledge them, and then let them pass, like the breeze passes through the trees.

Bring your attention back to your breath, focusing on each exhale. With each exhale, you feel more calm, more relaxed, more at peace, more one with the earth.

Now bring your attention to your inhales. With each inhale, you can feel yourself letting go and becoming lighter. Allowing yourself to take this time to heal.

On the next inhale, bring your hands together into gassho/pray position. Keep your eyes closed, take a deep breath in through the nose, feel gratitude for taking the time to look after your body, mind and spirit.

When you are ready bow your head to your hands, sealing in your practice.