Audio
Script
Welcome to the Get Through Hard Times, Relax the Body And Mind guided meditation. Find a quiet place to relax and get comfortable. Sit in a position you can maintain for the duration of this meditation.
First, let’s focus on your breathing.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Now push that breath out through your mouth.
Deep breath in, hold it. Slowly exhale.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Exhale.
One more time, take a deep breath in through your nose. Exhale out through your mouth.
Deep breath in, hold it. Slowly exhale.
Now simply focus on breathing and allow yourself to drift deeper into relaxation as you do.
Repeat after me.
Though I may feel anxious right now I know that I am okay and this feeling shall pass.
I am safe and no harm can come to me here.
Soon I will be calm in mind and spirit.
I may feel anxious right now, but I will get through it. In the meantime, I will make myself as comfortable as I can and navigate this feeling. I will help myself by gradually calming my mind and body, relaxing into this feeling until it passes.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Now push that breath out through your mouth.
Deep breath in, Hold it. Slowly exhale.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Exhale.
One more time, take a deep breath in through your nose. Hold it. Exhale out through your mouth.
Deep breath in, hold it. Slowly exhale.
As you continue to breathe, repeat any calming thoughts that help you.
When you experience difficult times, it is normal for you to slip into a fight or flight mode. You may shake, tremble, or experience body aches as a result of this tension.
Shake your hands out as though there is water on them. Let them go limp as you shake your forearms out. Imagine water flying off of you as though it’s tension literally draining from your body and from your fingertips. Still your body. Feel yourself relaxing. Focus on your breathing again. With every inhale of your breath, your feel more and more calm. With every exhale, your become more and more relaxed.
Inhale calm and exhale tension.
Inhale relaxation and exhale stress.
Now let’s focus on relieving some of the anxiety and tension that has built up in the rest of your body. Difficult times mean heavy stress and that stress settles in your muscles to create a deep aches. If your body feels tired, cramped, and painful, then this will help you get relief.
Allow your jaw to open so that your teeth are no longer touching. Let it go slack, relaxed, and loose.
Lower your shoulders, let them loosen, and relax. Roll your shoulders to relax your arms. Let them go limp, increasing the distance between your ears and shoulders.
Now lift your arms over your head into a big stretch before releasing those muscles gently as your arms return to your sides.
Turn your head left. Turn your head to the center. Turn your head right. Now look down, lift your head to look straight ahead, and then look up. Relax your head into its natural position and sit up straight to correct your posture.
Relax, move, and stretch as much as you need to until your muscles lose their tension and your body is totally relaxed.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Exhale.
One more time, take a deep breath in through your nose. Exhale out through your mouth.
Deep breath in, hold it. Slowly exhale.
You can easily relax your body and mind in the future with four short steps.
Breathe.
Calm your racing thoughts.
Shake out the tension.
Relax.
Repeat these actions until your anxiety dissipates and your body and mind feel calm.
Repeat after me…
I can find relaxation even in the most difficult times.
No matter what I am going through, I know I will come out the other side safe and sound.
I am capable of finding relaxation for my body and mind no matter what chaos is going on around me.
Take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
Take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
When you are ready to return to your day, take a few deep cleansing breaths, shake off any residual tension, and bring yourself back to focus on the room around you.
Ground yourself by identifying five things you can see, four things you can hear, three things you can touch or feel, two things you can smell, and something you can touch. Take this calm and carry it with you.