This meditation is designed to ease your mind and body
for better digestion. Stress and negative emotions have a
disruptive effect on your gut health. Meditations like this one help support
the good already within you, protecting and enhancing the body's
natural defenses.
Today we're going to work to ease any discomfort you're feeling
and to bring more harmony to your body.
It doesn't matter how you sit or lay for this meditation
whatever feels most comfortable is best. And let's start by focusing on letting
out a sigh.
That's right, sigh out the tension you've been holding in.
It's a signal to your brain that everything is safe
so you can let go and relax.
And now focus on your breath no need to change it anyway
just focus your attention on your nose and notice the sensations as you breathe
in and breathe out.
Following your natural rhythm of breath with every breath feel yourself
becoming more and more centered.
Your mind and body becoming settled.
And turn your attention inward.
There are different types of muscles in your belly
the muscles that you are in control of such as your abs
that give you your shape and help you to move around.
And the muscles your brain controls but you cannot directly affect.
These are the muscles that automatically move as part of the
digestive process and your breathing.
But you can help all of your tummy muscles work better
even the ones you have no control over by relaxing your mind
and relaxing the muscles around your abdomen.
Let's focus on each section of your abdomen
one by one first focusing attention on the top part of your belly
just below your chest.
Invite your attention to the physical sensations in your upper abdomen
no need to analyze what they are just acknowledge each sensation as you
notice it and maybe give it to label.
No judgements here ... anything goes.
And give yourself permission to let go of any tension in these muscles.
This top area is where your diaphragm lies
which is so important to your breath and your voice.
And your stomach lives way up here too. Soften any tension you may be feeling
here.
Release the grip around your ribs.
Allow your breath to continue in a natural pattern
and observe the peaceful feeling in your upper abdomen.
Feel the energy shifting,
creating space.
Allow your breath to become deeper as you relax.
Now move your attention to the area just about where your belly button is.
This is a hot spot for holding tension.
Notice if you feel any sensations here at the moment.
This is the resting place of your colon
so it's natural to feel some occasional discomfort or
gurgling.
But go inward,
give yourself permission to fully relax the middle
of your tummy. Let go of your natural instinct to pull
in the stomach muscles and completely let go.
Let your tummy just hang, it's safe to do so.
Feel an unravelling ... softening.
All is well.
Allow your body to fully sink into the surface you are on.
And finally focus your attention on the lower part of your abdomen
underneath your belly button including your pelvic area.
Look for any sensations in and around the lower part of your abdomen
no judgment just noticing.
Allow these sensations to be and relax.
Let go of the urge to clench your bottom it's okay to let go.
Allow any tension or heaviness to be
released.
And give yourself permission to sway gently if you like.
Feel the love for your tummy, your muscles, your digestive system.
Feeling nourished not just with food and nutrients ...
feeling emotionally nourished.
Allowing yourself to be loved by others,
loving yourself. Your body needs this emotional
nourishment. Now while you're feeling so relaxed
take a moment to listen to some affirmations.
You can choose to repeat them silently to yourself, say them out loud
or just let them wash over you.
I release my fears doubts and worries.
I am deserving of good health and vitality.
I love and accept my body unconditionally.
It is safe to feel negative as well as positive emotions.
I allow myself to feel joy.
I am now releasing all patterns of illness.
I feel at home in my body.
I am perfect exactly as I am.
Rest your attention on the rise and fall of your chest or belly
and release fully into the present moment.
Your gut is fundamental to your health. When your gut's healthy, your body's
healthy and your mind's healthy.
Picture you in your mind's eye now your body and gut
in perfect health.
What are you doing?
What do you look like?
How do you feel?
Imagine that this has already happened. Picture yourself as free
and healthy.
And now imagine a pink light of protection
all around you. Protecting your inner organs,
your mind and your health.
Imagine this circle of healing light growing bigger
and bigger encasing you in a protective pink bubble.
Healing, repairing, regenerating healthy cells.
Bringing the balance back to your digestive system.
This protective light will stay with you even when you're feeling pain,
bloating, feeling depressed or anxious.
Know that even when you feel negative emotions and symptoms
that you are safe and are supposed to be feeling these things.
Because it's only in giving yourself permission to feel the dark shadows of
life that you allow yourself and give
yourself permission to experience the highs and the
happiness. You can come back to this meditation
again whenever you want. But remember even a couple of minutes of
slowing down your breath can de-stress your mind body
and gut.
As you go on with your day become aware of the sensations in the middle of your
body. Notice if you are tightening muscles,
holding your breath or feeling scared or worried.
And then just let the muscles go. Let out another sigh even for just a
moment and you'll get back on track.
And now on an inhalation stretch your body
however it wants to.
When you are ready sit quietly basking in the love you have generated
for you and your gut. Open your eyes and gently return to your
normal activities with more clarity, feeling tuned into
your body. Congratulations on having the bravery to
be still, quiet and to listen to your gut.
Thank you for meditating with Generation Calm today.