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Let's Chill Out
23 Plays1 month ago
I created a meditation to combat the stress and heaviness going on in the world. I hope you enjoy and find some peace with this show. Make you bookmark this episode and save it for a later date too.
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Transcript
Introduction to Stress Meditation
00:00:00
Speaker
and hello everyone welcome to another episode of the weekly coop i'll just be quick here it's just gonna be a stress meditation i've been going through some stress in my life a lot of inflammation a lot of pain and instead of like reaching for pills and reaching for substances or or anything um i got into breathing and different meditation like visualization on my own and just feeling sensations and you know what i really helped so i'm gonna put some like frequency, like kind of little music in the background too. So you're going to feel the effects of that. But yeah, we're going to do a full on meditation for about 20 minutes and just tap into yourself, show some love for yourself. And yeah, just experience
00:00:48
Speaker
ah Stress relief anxiety relief, and you can come back to this anytime you want I just know it's a stressful time right now And it's good to take a step back even if it's just for 20 minutes on your day to focus on you So love you guys appreciate you Let's get after it are
00:01:19
Speaker
Hello, everyone.
Preparation for Meditation
00:01:21
Speaker
Welcome to yourself, taking care of yourself. I'm so glad you've taken this moment to think about you, whether you're settling into a cozy spot in your home or perhaps listening from a peaceful place in nature.
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Speaker
Know that this is your time to relax, your time to release, your time to reconnect. So take a moment to get comfortable. You may choose to sit or lie down, whatever feels most soothing for your body. Allow yourself to arrive fully here, letting go of anything that has come before this moment.
00:02:06
Speaker
Today we'll be focusing on releasing both physical tension and mental overwhelm, so you can listen to this anytime you want. And we're going to create a space for calm and comfort within you, within yourself. No matter how your body feels, no matter where your mind has wandered, this time is for you.
Breathing Exercises for Relaxation
00:02:29
Speaker
And as we begin, take a deep breath in,
00:02:34
Speaker
and a slow, gentle breath out. With each exhale, feel yourself softening into this space. Let's begin our journey together. Now, let's begin by focusing on your breath. Start by taking a slow, deep breath in through your nose Feel your lungs fill completely. Now gently hold that breath for just a moment. And then exhale slowly through your mouth, releasing any tension with the breath. Let's find a gentle rhythm together now.
00:03:27
Speaker
in two three four hold two three four out two three four five six again in two three four hold two three four out two three four five six and in two three four hold two three four out two three four five six in two three four hold two three four out
00:04:22
Speaker
Two, three, four, five, six.
Body Scan for Tension Release
00:04:28
Speaker
In, two, three, four. Hold, two, three, four. Out, two, three, four, five, six. Letting go of any tightness or tension.
00:04:49
Speaker
So we have that rhythm, but continue at your own pace. Inhale deeply. Hold.
00:05:00
Speaker
And exhale slowly. Feeling your body soften more and more with each breath. With each inhale, imagine your body filling with calming energy. As you exhale,
00:05:20
Speaker
Feel a sense of heaviness leave your body as if stress is dissolving with every single breath.
00:05:34
Speaker
Let's do a few more rounds together. Inhale deeply. Hold. And exhale completely, feeling lighter and more at peace.
00:06:13
Speaker
Allow your breath to guide you for the rest of this session. Let it gently ground you into this present moment, steady and calm, getting present into your body, getting present into your mind, getting present into your soul. Exploring the beautiful parts within yourself,
00:06:39
Speaker
that maybe you didn't even know we're there until you sat in this moment.
Visualization for Mental Clarity
00:06:47
Speaker
Now let's go into a grounding exercise and a body scan. Now that your breath has settled into a calm rhythm, let's gently bring attention to your body. Start by focusing on your feet. Notice any sensations there.
00:07:09
Speaker
Perhaps a sense of warmth or coolness, or maybe a tingling or heaviness. If there's any tension, breathe into that area. And on your next exhale, imagine the tension melting away.
00:07:39
Speaker
Move your awareness up to your legs, letting your attention rest on your calves and thighs. Feel the weight of your legs being fully supported by the ground beneath you.
00:08:00
Speaker
Breathe deeply, and as you exhale, let your legs relax and soften.
00:08:22
Speaker
Now, shift your focus to your hips and lower back. Often we carry tension here without realizing it. And I want you to take a moment to breathe deeply into this area. With each exhale, feel any tightness slowly releasing.
00:08:49
Speaker
allowing your body to sink deeper and into relaxation.
00:09:05
Speaker
Bring your attention to your stomach. Notice how it gently rises and falls with your breath. If there's any tension or discomfort here, send your breath to this space, feeling it soften and release with every exhale.
00:09:38
Speaker
Now, move your awareness up to your chest. Feel the rise and fall of each breath. Imagine with every exhale a gentle wave of calm is spreading through your chest, releasing any tightness or pressure.
00:10:12
Speaker
Shift your focus to your shoulders. Let go of any weight or tension you're carrying here.
00:10:26
Speaker
Breathe in deeply. And as you exhale, feel your shoulders drop and relax as if a heavy burden is being lifted.
00:10:47
Speaker
Next, bring awareness to your arms and hands. Notice how they feel in this moment. With every breath, imagine warmth and relaxation flowing down through your arms all the way to your fingertips.
00:11:19
Speaker
Finally, bring your attention to your neck and head. If there's any tightness in your jaw, forehead, or around your eyes, breathe into those areas.
00:11:41
Speaker
With every exhale, feel that tension softening, allowing your face to relax fully.
00:11:59
Speaker
Take a deep breath in, feeling the sensation of calm flowing through your entire body from head to toe.
00:12:14
Speaker
And as you exhale, allow yourself to sink even deeper into this state of relaxation.
00:12:25
Speaker
Your body is supported, rest here for a moment, enjoying this deep sense of physical relief and peace. And now that we've fully grounded and connected to our breath and relaxed. Let's shift our focus to the mind. Picture yourself in a place of calm and peace. This might be a peaceful beach, a quiet forest, or a cozy room where you feel completely at ease. If it's easier for you, focus on the sensations instead of the imagery.
00:13:13
Speaker
Imagine the warmth of the sun on your skin, the gentle rustle of leaves, or like the soft touch of a blanket.
Imagery of Peace and Clarity
00:13:24
Speaker
As you breathe in, imagine the air is filled with a calming energy. Each inhale brings you peace, while each exhale releases any mental clutter or overwhelm.
00:13:46
Speaker
Feel the earth beneath you, solid and supportive.
00:13:58
Speaker
Hear the breeze, hear the slight wind. With each exhale, imagine the wind carrying away your thoughts.
00:14:10
Speaker
leaving your mind clear and light.
00:14:25
Speaker
Inhale deeply as if drawing in the fresh air
00:14:39
Speaker
And with each exhale, feel your worries being washed away
00:14:59
Speaker
Notice the temperature of the air around you. Perhaps it's warm and soothing like a soft summer day or cool and refreshing like a gentle autumn breeze. Let the air just move around you, lightly brushing your skin, reminding you that you are in a safe and peaceful place.
00:15:33
Speaker
As your mind clears,
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Speaker
You might notice a soft, glowing light above you. This light is warm and comforting, shining down on you, filling your mind and body with peace.
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Speaker
Imagine this light gently flowing through you.
00:16:05
Speaker
clearing away any remaining tension or overwhelm.
00:16:25
Speaker
Feel the sensation of the warmth spreading from the top of your head down to your neck.
00:16:37
Speaker
through your chest and into your arms and legs.
00:16:46
Speaker
With each breath, this light or warmth calms your mind like a soft blanket being gently placed over you.
00:17:15
Speaker
Let your mind rest here in this calm, peaceful state. There's nothing you need to do. There's nothing to worry about. Just breathe.
00:17:32
Speaker
and let the sensations of peace and clarity fill you completely.
00:17:59
Speaker
With every breath, You become more centered, more at ease.
00:18:09
Speaker
You are safe, you are calm, and your mind is clear. Now that you've reached a deep state of calm, we'll begin to slowly bring you back to the present.
Conclusion and Return to Present
00:18:30
Speaker
carrying this sense of peace with you.
00:18:37
Speaker
Start by gently deepening your breath. With each inhale, feel a bit more energy returning to your body. Notice how your breath feels a little more refreshing with each in breath.
00:19:11
Speaker
Gently begin to bring awareness back to your body. Feel the surface beneath you supporting you. Notice the sensation of your body in this space, your hands,
00:19:29
Speaker
your feet, the gentle rise and fall of your chest.
00:19:48
Speaker
If you would like, you can start to wiggle your fingers and your toes Slowly waking your body up. Peace by peace. There's no rush. Just allow yourself to gradually return to full awareness.
00:20:19
Speaker
With your next breath, imagine a wave of gentle energy moving from your head down to your toes, softly waking up every part of you.
00:20:40
Speaker
You can roll your shoulders or stretch your arms, allowing your body to wake up naturally, feeling refreshed and grounded.
00:20:59
Speaker
take another deep breath in and as you exhale feel yourself fully present bringing with you the calm and clarity from this experience now
00:21:30
Speaker
When you feel ready, gently open your eyes, taking in your surroundings with a fresh, clear mind. Know that you can carry this sense of peace with you throughout your day, returning to it whenever you need.
00:21:54
Speaker
Thank yourself for taking this time to care for your mind and your body and your soul too. This calm and relaxed state is always within reach. All it takes is a moment of breath and awareness to reconnect. You can always come back to this episode on my podcast, which is this meditation. And you can always use this as an aid for guidance. I appreciate you. Have a blessed day, rest of your day, wherever that is right now for you.
00:22:28
Speaker
I love you, I appreciate you. Shanti.