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