Welcome to this guided meditation on relaxing under pressure. In today’s session, we will explore techniques to calm the mind and body when faced with challenging situations. By practicing mindfulness and deep relaxation, you will learn to cultivate a sense of inner peace and resilience, enabling you to navigate stress with greater ease and clarity. Take this time for yourself, finding a comfortable position and allowing yourself to fully immerse in the present moment. Let’s begin.
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Sit in a comfortable but alert posture. Allowing your eyes to gently close with hands resting comfortably on your lap or on your side. Close your eyes gently, or if you prefer, keep a soft gaze directed downward.
Start by bringing your attention to your breath. Notice the natural rhythm of your breathing, without trying to change it. Feel the sensation of the breath entering and leaving your body, perhaps noticing the rise and fall of your chest or the expansion and contraction of your abdomen. Or perhaps the slight tickle at your nostril, as the air comes in.. and goes out.
Deeply and slowly in… and slowly out.
In…out.
And let’s go even slower with a counting technique. We will breathe in to the count of four… hold to the count of three… and breathe out to the count of five…
On my count, breathe in…2…3…4… hold…2…3… exhale…2…3…4…5… and let’s repeat one more time
breathe in…2…3…4… hold…2…3… exhale…2…3…4…5…
Breathe in…and out…
Keep breathing… letting your breath to slow comfortably and naturally.
(one minutes of silence)
As you continue to focus on your breath, also bring your awareness to the sensations in your body. Notice any areas of tension or discomfort without judgment. Simply observe these sensations with a sense of curiosity and openness.
You may find that you are holding tension in your muscles. Pay particular attention to your shoulders, hands, and jaw.
Consciously lower your shoulders. Let your shoulders relax and allow the muscles to loosen. And feel the calmeness and relaxation replacing any tension.
And now shift your attention to your hands, leeting your hands to be loose, and relaxed. Let each muscle in your arms to completely rest, letting go of all tension and just relaxing.
Focus on your jaw. Allowing your jaw to rest loosely, so your teeth are not touching. And let your mouth be comfortably loose and relaxed.
Mentally scan your body now, noticing any areas that are tense. When you notice any tension, concentrate on relaxing exactly that area. Allow your muscles to give up the tension they have been holding. Spot by spot through-out your entire body.
(one minutes of silence)
Continue to breathe slowly, and every so often, just notice your breathing, and continue to release any tension with each out breath.
(30 seconds of silence)
Now, expand your awareness to include any thoughts or emotions that may be present. Notice any worries or concerns about the future, any self-doubt or fear of failure. Acknowledge these thoughts and feelings without getting caught up in them. Just observe them as passing clouds in the sky of your mind.
With each breath, invite a sense of acceptance and non-judgment towards whatever arises in your experience. Allow yourself to be fully present in this moment, letting go of the need to control or change anything.
Now as you concentrate on your thoughts. Imagine each affirmation that will follow, and believe each phrase you will be hearing to be true. You may want to repeat each phrase silently in your mind as you hear it.
“I am present in this moment”
(30 seconds of silence)
“I accept myself just as I am”
(30 seconds of silence)
“I trust in my ability to navigate challenges with grace and ease”
(30 seconds of silence)
Feel the truth of these words sinking into your being, anchoring you in a state of calm and centeredness.
(30 seconds of silence)
“I trust in my ability to adapt and respond to whatever comes my way.”
(30 seconds of silence)
“I am capable of finding solutions to challenges with clarity and creativity.”
(30 seconds of silence)
“I am resilient and have overcome difficulties in the past.”
(30 seconds of silence)
“I deserve to experience peace and relaxation in this moment.”
(30 seconds of silence)
“I am worthy of self-care and nurturing.”
(30 seconds of silence)
“I release the need to control outcomes beyond my control.”
(30 seconds of silence)
“I choose to focus on what I can change and let go of what I cannot.”
(30 seconds of silence)
“I am connected to a deep well of inner strength and wisdom.”
(30 seconds of silence)
“I honor my limitations and practice self-compassion.”
(30 seconds of silence)
“I am surrounded by love and support, both within and around me.”
(30 seconds of silence)
I am strong.
I am confident.
I am calm.
I am relaxed.
(one minute)
Continue to breathe deeply and mindfully, staying connected to the present moment with each inhale and exhale. If your mind starts to wander, gently guide your attention back to your breath and the sensations in your body.
Allow yourself to rest in this state of mindfulness for as long as you like, knowing that you can return to it whenever you need a moment of peace and clarity.
And whenever you’re ready, slowly begin to bring your awareness back to the room around you. Wiggle your fingers and toes, stretch your body if it feels good, and when you’re ready, gently open your eyes.
Take a moment to notice how you feel now compared to when you started. Perhaps you feel a sense of calmness or relaxation, or maybe you simply feel more present and centered. Whatever your experience, honour it without judgment, knowing that you have the power to cultivate peace and well-being within yourself, regardless of life’s ups and downs.