Transcript

Releasing morning anxiety

28 April 2024
Transcript

The following is a guided meditation.

00:06
Hello and welcome to this meditationfor releasing morning anxiety.
00:12
In this meditation,
00:13
you'll be guided to relax yourbody and deepen your breathing,
00:17
to help stimulate yourparasympathetic nervous system,
00:21
also known as the rest and digest system.
00:25
This system is basically theopposite of the stress response.
00:30
It allows your body to conserve energy,
00:34
slow your heart rate,and promote digestion.
00:40
To begin this meditation, you arewelcome to find a comfortable,
00:44
quiet place where you can sit or lie down,
00:50
rest your hands whereverthey feel most natural.
00:55
And on your next exhale,allow your eyes to close.
01:05
Take a few moments to settle in,
01:09
making any final adjustmentswith your body and gradually
01:14
becoming more, still
01:26
move your attention down to your toes.
01:30
Just noticing your toes in this moment,
01:35
deepen your next inhale.And as you exhale,
01:40
relax your toes,
01:44
letting any tension fromyour toes fall away.
01:52
Breathe in deeply. And asyou exhale, relax your feet
02:00
once more, taking a deep breath in
02:05
and relaxing your feet.As you breathe out,
02:13
continue taking nice deepbreaths in a way that still feels
02:18
comfortable and easy.
02:24
Move your attention to your lower legs,
02:28
noticing your calf muscles in particular
02:34
During your next few exhales,
02:38
letting go of any tensionyou might be holding there.
03:04
Let your focus flow furtherup your legs to your
03:08
thighs,
03:12
perhaps observing the strengthin this area of your body.
03:19
And with each exhale,letting your thighs soften
03:26
almost like they'remelting into the floor.
03:42
Notice your buttocks, hips,
03:48
and pelvic area, breathing in deeply
03:55
and relaxing all of yourmuscles here as you breathe out.
04:02
Taking a few more deep breaths,
04:06
sinking further andfurther into relaxation.
04:10
With each exhale,
04:34
moving your attention now to your stomach,
04:39
A place where we oftenfeel fear and anxiety.
04:45
Let your next exhale help you releaseany tension you might be holding in your
04:50
stomach.
04:54
Taking a few more deep breaths inyour own time as you allow your
04:58
stomach to relax further,
05:25
let your focus move toyour chest and shoulders.
05:31
Breathing deeply and relaxingyour chest and shoulders.
05:36
With each exhale, softening,
05:42
melting, becoming heavier.
05:50
This is another place where stressand anxiety can often be felt.
05:56
So we'll spend little extra time here,
06:00
really taking the time to softenand release this part of the body.
06:29
Move your attention to yourback, noticing your lower,
06:35
middle And upper back.
06:40
Taking a deep breath inand letting that breath out
06:45
in a long, smooth sigh,
06:49
allowing your back to relax.
06:52
Feeling any tension dissolve.
07:01
Continue taking nice deep breaths here.
07:21
On your next inhale, moveyour attention to your arms.
07:26
And as you exhale, lettinggo of the muscles here,
07:33
allowing your arms tobecome soft and heavy.
07:42
Noticing your hands,
07:46
the palms of your hands,the backs of your hands,
07:50
all of your fingers and thumbs.
07:55
Taking a gentle breath in
07:59
and letting your handsrelax as you breathe out,
08:14
moving your attention up to your neck.
08:18
Another place where tension can build up.
08:23
Taking a nice deep inhale
08:26
and relaxing your neck as you exhale.
08:34
Taking a few more gentle,
08:36
soothing breaths here and releasingany last tension from your
08:41
neck.
08:59
Notice your forehead, eyes,
09:04
cheeks, lips and jaw,
09:11
all the little muscles of your face.
09:15
And with each exhale,
09:17
letting all of thesemuscles start to soften,
09:23
relaxing more and more.
09:43
Taking just one or two more deep breaths,
09:47
observing your entire body,
09:51
letting go of any last tension,
09:56
allowing your whole bodyto sink into relaxation.
10:05
Your breath can returnto its normal pattern,
10:09
flowing effortlessly in and out.
10:14
And taking a few moments nowto savor this time of rest.
10:43
When you are ready, bring yourmind back to the present moment.
10:50
Taking as much time as you needto come outta this meditation,
10:56
you can wiggle your fingers and toes.
11:01
You are welcome to take anice, big, delicious stretch,
11:08
and when you are ready, you canstart to blink your eyes open.
11:16
Well done for taking the timeto release morning anxiety by
11:20
deepening your breath andletting your body relax.
11:23
You've given yourself a wonderfulopportunity to rest and help release that
11:28
anxiety. Thank you for listening,
11:31
and I hope you have a beautiful day.