Welcome to this meditation to releasing stress
Thank you for your presence here today
In this practice, we’ll find relief from stress by coming fully to the present moment
And finding joy and beauty in the present moment
We’ll also try and build more resilience to change the things we can
And acceptance towards things we cannot change
Coming into a comfortable seated position
And allowing the eyes to gently close
Welcoming you into this moment
This moment that is your anchor
This moment that will ground you
And to be able to find this moment
Let’s take a deep breath into the belly
Breathing in through the nose
And letting go of this breath from the belly
Breathing out from the nose
Taking a few deep breaths here
Deep breath in through the nose
Sending the breath into the belly
Slow breath out from the nose
Letting the breath leave the belly
Deep breath in through the nose
Noticing the belly expanding
Slow breath out from the nose
Noticing the belly contracting
Observing the breath
Appreciating the breath
And coming fully to this moment
Settling into it
Not wanting to go anywhere
Or do anything
Other than just being here
And if there are thoughts that say otherwise
Letting those thoughts in
And then gently, kindly releasing those thoughts
And focusing attention back to the breath
Each time there is a thought
Allowing it to rise
And without attachment, without judgment
Allowing it to leave
Noticing if there are any sounds around you
Taking attention there
And quickly moving to another sound
Moving attention from one sound to the next
Without attachment, without judgment
Not staying with any sound
It could be a distant sound or one that’s near you
It could be the sound of my voice
The sound of cars
The sound of music
The sound of the breeze
Noticing the sound
Acknowledging that it is there
And then moving to another sound
(Pause)
If thoughts arise
Observing that there is a thought
And then releasing that thought
And bringing attention back to the sound of my voice
And quickly moving to another sound
(Pause)
Finding yourself in this moment
In the beauty and peace of this moment
And making this moment your anchor
Staying with my voice now
Following the words and repeating them silently in your mind, whispering them, or saying them out loud
Whatever feels best to you
But feeling them
And really connecting to them
Making them part of you
Part of your belief
Part of yourself
I am in this moment
The present moment is all I have
Being in the present helps me stay focused and calm
I am calm and relaxed
And now bringing to mind something that stresses you out
It could be a situation, a worry
And with the intention of releasing that stress, of letting it go
Connecting to these words
I know what brings me stress
I identify it
I see it
Is there something I can do about this situation
(Pause)
If there is something, anything, that I can do
I have faith in myself
To take action
To achieve what I want to
And are there elements to this stress I have no control over
(Pause)
If there are elements I do not have control over
I release my need to control
I release my worry
I have faith in the universe
To take care of me
To make happen what is in my best interest
And I accept the things that I cannot change
I accept them
And through acceptance I find peace
(Pause)
And now bringing to mind another situation, another worry that stresses you out
And with the intention of releasing that stress, of letting it go
Connecting to these words
I know what brings me stress
I identify it
I can see it
Is there something I can do about this situation
(Pause)
If there is something, anything that I can do
I have faith in myself
To take action
To achieve what I want to
And are there elements to this stress I have no control over
(Pause)
If there are elements I do not have control over
I release my need to control
I release my worry
I have faith in the universe
To take care of me
To make happen what is in my best interest
And I accept the things that I cannot change
I accept them
And through acceptance I find peace
(Pause)
Knowing that you can repeat this meditation, this practice
Every time there is something that you find yourself stressed about
Bringing awareness back to the breath
And staying with the breath for a few moments
The in-breath
And the out-breath
And now bringing awareness to the body
Gently wiggle your toes and fingers
Bring yourself back to the room
And open your eyes
Wishing you a great day
Love and light