Audio
Script
Welcome to the stress management during tough times guided meditation. Find a quiet place and settle into a comfortable position. Take a moment to center yourself. 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 for 3 seconds. Slowly exhale.
As you breathe, pay close attention to the thoughts that come to your mind. Don’t get caught up in them, don’t think about them too long, just notice as they enter and keep focusing on your breath.
View these thoughts as though they are a school of fish swimming in a vast ocean. Imagine yourself swimming underwater, surrounded by these fish. Keep breathing.
You have now left the water. You are standing above it and looking down on those fish in the ocean.
Where are they? Are they hovering near the shore or pushing into the middle of the water? What does the water look like? Is it still or are there waves?
Continue deep breathing.
Zoom out in your view. You can see the outline of the ocean now. What shape is your ocean?
What do the surroundings look like? Keep zooming out until your focus is on the planet. Does it look like earth? Or have you allowed your imagination to take you somewhere else?
Zoom out further until you see an entire galaxy that is all your own. What does it look like?
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.
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.
Deep breath in, hold it. Slowly exhale. Now, zoom back in to the globe. Keep zooming in until you are back hovering above the ocean.
Now you are back in the water, surrounded by the fish. They are tickling your toes as they swarm around you, but they cannot harm you. Imagine yourself swimming through the water.
The fish follow you, but they cannot harm you. You are floating on the cool water. It supports you. It cradles you.
You feel the sun on your skin as you float in total and complete relaxation. You feel safe. You feel calm, you now understand that you can escape to your galaxy any time.
Repeat after me.
I am strong enough.
I am safe.
I am calm.
Though I may be afraid my fears cannot control me. They do not own me.
Though I feel stress bearing down on me, I know it is temporary and my worries do not define me.
This moment of stress is temporary and it will pass.
I am strong enough.
I will make it through this.
I am calm.
I am safe.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth. Every exhale releases tension from your body. Feel the stress melt away.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth. Release the tension from your shoulders, your neck, and the rest of your body.
Deep breath in through your nose. Now push that breath out through your mouth. Deep breath in. Hold it. Slowly exhale.
Repeat after me.
I am relaxed.
I am calm.
I am refreshed.
Breathe in deeply.
I can escape to my galaxy anytime I need to feel calm and at peace.
Continue breathing, take deep long breaths and release slowly. Breathe in relaxation. Breathe in peace.
Repeat after me.
I am calm. I am relaxed.
Everything is okay.
My mind is calm and clear.
I feel the warmth of the sun soothing my mind and body.
The sun makes me feel relaxed.
I feel serene and at peace.
I can escape to my galaxy anytime I need to feel calm and at peace.
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.
Deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
When you are ready to resume your day, bring your focus back to your body. Feel your body waking up from the state of relaxation you entered and feel it from the tips of your toes to the top of your head. Sit and be still until you’re ready to resume your day.
You can access this relaxation anytime you wish, and the breathing exercises can help you ground yourself in any stressful moment.
