Meditation Mountain - Deep Breathing Meditation ~ 15 Minute Meditation for Stress

Episode Date: March 21, 2021

15 minute guided deep breathing meditation to reduce stress and help lower anxiety. During this session we'll focus on deep relaxation through affirmations to relieve tension and melt away your stress. Guided breathing meditation is one of the most effective ways to fully relax your body and start the process of removing stress and anxiety from inside your body and mind. This 15 minute meditation if done regularly can be the start of relieving tension from your muscles and frustration from your mind. Meditation for stress and anxiety doesn't need to be long or complicated to be effective. Often times simple guided meditations can be the most powerful due to their simplicity. We're not trying to overthink our way to enlightenment. So deep breathing guided meditations that involve positive affirmations are often times your best friend. This can be a useful meditation for beginners due to it's length and entry level content. Learning how and when to breathe deeply and effectively means that a meditation like this is a soft entry into the meditation world and can open up the benefits of meditation we can all gain from regular practice. Reducing stress is something we all over complicate. All we need to manage stress is ourselves and a quiet space to reconnect with our inner self. It doesn't need to be any longer than a few minutes and we can start to move our mind back into a state of abundance and peace. Our 10,15 and 20 minute meditations are focused on reducing stress, relieving anxiety, pulling you out of depression and teaching you how to meditate even if you're a complete meditation beginner. Including powerful affirmations along with manifestation exercises and visualization techniques. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and thank you for joining me for this simple deep breathing meditation. Get into a nice position where you can be upright elongating the spine. It is best to be seated in the traditional meditation position with legs crossed. But if you need to have your back supported, You may sit in a chair, gaze around with your eyes, taking note of your surroundings. See the colors clearly. Notice things that are completely still around you, like the ground, furniture, and structures. Look around without putting labels on the things you see.

Just observe their colors, texture. and patterns. Notice how far away things are from you or how close they are. See how the light lays upon things, illuminating them. Naturally find a spot in front of you. To fixate on, begin to slowly blink your eyes and do not look away. Feel the relaxation within the darkness each time you blank. Repeat this until your eyes want to naturally close. Your eyes close. Notice a gentle wave of relaxation sweep over your entire body.

Now it's time to bring your awareness to your breath. What is it like? Did you take a nice inhale as soon as you focused on your breathing? Pay close attention to how your lungs expand and contract with your breath. It is a very natural and gentle sensation, noticing how your belly also expands and contracts easily as you breathe. to relax you and contract. Refresh and relax. Inhale and exhale.

A deep breath and hold it for five seconds. Relax. Another deep breath as deep as you can and hold it. Count for five seconds. As you exhale, Just imagine blowing out all of your stress. Take a third deep breath and hold it. As you exhale, you blow out all stress you've been holding on to,

saying to yourself, relax now. This is your new solution to stress. Whenever you feel burdened in the future, you simply take three full and deep breaths, holding it at the top of the inhalation for five seconds. And when you exhale out any tension or strain that you have been holding onto. And on the last breath, as you exhale, you simply say to yourself, Relax now. You choose to be relaxed. You choose to be calm. You choose to be in control of all you do because your health is important to you. Remember that it is natural for you to be healthy and happy. It is unnatural for you to have sickness and misery.

Now you hear yourself saying, Each day, in every way, I get better and better. Breathe in and out. In order to make change, I challenge myself. Expand and contract. Change is not comfortable. In fact, it is inconvenient. so I feel comfortable with the change I am making.

I am probably not extending myself enough. Refresh and relax. Each day in every way, I get better and better. Exhale. Whenever I am presented with feelings of stress, I know my breath is there. to soothe me and guide me into relaxation. I feel that darkness is surrounding me.

I know that the way to see light is to take three deep breaths, relaxing my mind and body by doing so to relax you in and out and contract. Refresh and relax. Inhale and exhale. Another deep breath and hold it for five seconds.

Exhale and relax. Take a second deep breath as deep as you can and hold it. Count for five seconds. As you exhale, just imagine. Imagine blowing out all of your stress. Take a third deep breath and hold it. And as you exhale, you blow out all stress you've been holding onto, saying to yourself, relax now. From now on, you choose to be relaxed.

You choose to be calm. You have the power through deep, conscious breathing to de-stress, to relax your mind and body into a peaceful state. With this peace, with this calm, gently begin to become aware of the room around you. And slowly, whenever you're ready, open your eyes. This concludes our meditation today.