Close your eyes and get yourself into a comfortable position either sitting or
lying down. This guided meditation is for releasing the knot in your stomach due
to anxiety. Stress and anxiety messes with the function of your digestive system.
You might feel the knot of anxiety somewhere in your abdomen, either high or
low. That knot is felt somewhere within your digestive system. Let's start by
focusing on your breath because slow belly breaths ease your digestive system.
Notice when you take in a deep breath how it expands your tummy and chest and
when you breathe out the chest and tummy relax again. Give each breath your full
attention. Try four counts in and six counts out.
On your next inhale try to purposefully expand your belly and then notice it
relax on the exhale. One more time breathe in fully expanding your belly
and on the out-breath squeeze out all the air from your lungs.
And now go back to your normal breathing pattern. Allow your breath to become
gentle and natural. With every breath feel yourself becoming more centered.
Each deep slow breath helps you relax your mind and also relax your digestive
system.
So use deep belly breaths throughout the day to calm your digestive tract and
ease moments of panic.
Already feel that knot starting to dissolve. Imagine it as a jelly-like
substance, moldable but still clumped together. When you loosen up the tension
in that knot it can easily slip apart and be moved throughout the body in smaller
more manageable pieces. Unravel the tension you are feeling. Your body wants
to be balanced and right now is communicating to you
that something's a little out of balance.
Learn to trust your body. The more you listen to your body the more you can
trust what it tells you. Let's use this time to settle. To relieve the pressure
in your mind and calm your belly.
That knot in your stomach will shrink when you focus on it with curiosity. Not
judging yourself for the pain or looking down on yourself and not being stronger.
But examining it from a place of compassion and wonder.
So bring your attention inward in an open and grateful way.
Let's start by focusing on the lower area of your abdomen below your belly
button. Look for any sensations in and around your lower abdomen. Try your best
to focus on those sensations without judgement.
Allow those sensations to be and relax.
If you feel tension in this area allow the knot to unravel.
Let the tension break apart and travel away from that area.
Now let's concentrate on the middle part of your abdomen just around your belly
button. Notice if there are any sensations there. Give yourself
permission to let go of the natural instinct to pull in the tummy and feel
the release.
Let your tummy hang out it's safe to do so and it feels so good.
The muscles can relax their grip and notice the difference between tension
and relaxation.
As you feel the knot of anxiety loosen feel how relaxed your whole body becomes.
Now invite your attention to the physical sensations in your upper
abdomen just below and behind your chest cavity. Allow yourself to give each
sensation your full attention.
If you can let go of any tension in these muscles release the grip around
your ribs. Allow your breath to fall into a natural rhythm and notice the peaceful
feeling in your upper abdomen. Release the tension,
feel your muscles loosen and any knots unravel. Let it all go.
Release all tension.
Even when you feel fully relaxed try to go that little bit more.
Feel full relaxation in your lower abdomen, your midsection and the upper
abdomen.
As you relax your stomach muscles it triggers a signal to your brain that you
are safe and feel calm.
With relaxation everything flows more easily, your breath, your digestive system,
your circulation, your mental state, your thoughts ... allowing your body and mind to
move freely. Let's end with some helpful affirmations. Repeat these to yourself
silently or out loud, whatever feels most comfortable for you. I am safe.
I am lovable.
I have plenty of time to do everything I need to.
I am relaxed and my mind is still.
I welcome unexpected experiences. I trust my inner voice. All is well.
I have trust at my core.
The more I trust myself and others the more I enjoy life.
Take some slow breaths in through the nose and out through the mouth.
Breathing in for a count of four and out for a count of six.
Release as much air as you comfortably can
with each out breath.
Continue with these belly breaths for as long as it feels good. And as we come to
a close on this meditation please take a note throughout the day, when you notice
any stress creeping in, take a moment to notice the sensations and release the
hold you may have on your tummy muscles.
And when you are ready open your eyes and return to your day.
Thank you for relaxing with Generation Calm.