welcome to this meditation for settling your stomach
regardless of why your tummy feels unsettled relaxation can really help
you are welcome to either close your eyes
or soften your gaze whatever feels most comfortable to you at this time
let's gain awareness on how you are doing right now
stop everything else and turn your attention inward
and find your breath
an easy way to control your stomach is by breathing long and slow
in and out of your nose breathing in
out
if you can breathe down into your belly
notice how slowing down your breath calms your entire being
see if you can release your jaw and tuck your chin ever so slightly
the weight of your head sitting perfectly on top of your neck so it can rest
relax the muscles in your body as much as you can
jaw throat your upper body your hands
stomach legs and feet
everything resting
you may become aware of sensations in your digestive system
that's okay just be aware and let it be
just noticing
and for a few moments allow yourself to recognize any concerns you have about your digestion
this is a safe place to do that
allowing yourself to accept that you have some concerns about your current circumstances
let's sit with those concerns now let them be as you relax here now
you see these concerns are okay nothing bad will happen because you take notice of them
you're giving them the recognition they deserve instead of pushing them away
it might even feel like you're being a friend to yourself
listening to your concerns
let the thoughts the concerns come in and let them go
sometimes our digestive system can be unpredictable
but your gut is a great gauge on your entire health
what happens in your gut will show up elsewhere in your body but it also means
that if you can ease your stress it not only calms your stomach but you'll feel better overall
now if you can sense areas of space within your body
in between organs muscles and cells
focusing on the space within your digestive system
your body feeling safe supported and comforted
now expand your awareness about one to two inches outside of your body
bringing awareness to the noises surrounding you perhaps even the temperature of the space
this feels safe and your body is comfortable and supported
now focus your awareness even further beyond your immediate space
becoming aware of the space in front of you above you behind you beneath you and surrounding you
fully experience the sounds the sensations the smells
all the while feeling safe comforted and fully supported
and now expand your awareness even further out into the surrounding areas of your town or city
becoming aware of the space as your body feels safe comforted and supported
and now consider the space between you and the entire planet
becoming aware of the vast expanse of the land and water on this beautiful planet
safely experiencing the spaciousness between you and every being within earth
feeling safe comforted and supported
within that space that you've discovered
there is stillness
a space where you can digest everything that happens to you
and within this space allow your mind to settle
resting your mind
with a big sigh just rest
now that you've taken time for yourself
let's round off with some affirmations for healing digestion
who i am is much more impactful than what i do
i listen to my concerns and my inner wisdom
it's safe to feel relaxed in my body
it's okay for my belly to sometimes feel uncomfortable
my digestion is working exactly the way it needs to
when i rest my mind my gut feels better
i accept my body my gut my mind my emotions
i am optimistic about my health
i make conscious decisions daily about my gut health
i am nourished emotionally physically and spiritually
and bringing this meditation to a close
move your attention gently from inside your body back to being within your room
notice the sounds around you again
without opening your eyes yet stretch your arms and fingers out
inhaling and exhaling
becoming more and more aware of your surroundings
knowing everything is going to be okay
for a few more moments allow yourself to sit quietly for as long as it feels good
and when you are ready open your eyes
feeling safe optimistic comforted and supported your tummy feeling calm and settled
thank you for meditating today with generation calm