Guided Mindfulness Meditation for Sleep, Overcoming Anxiety and Stress Relief: Bundle Of Daily Beginner Meditations For Self-Healing, Insomnia, Relaxation, Panic Attacks& Depression

By Mindfulness Helpers

Guided Mindfulness Meditations for Sleep, Overcoming Anxiety and Stress Relief: Guided Meditation Scripts to Help You Fall Asleep Easily, Reduce Your Stress and Your Anxiety Introducing How Meditation Can Help You Overcome Insomnia, Help Your Anxiety, and Relieve Your Stress In as Little as 10 Minutes a Day! Do you Want to fall asleep easier eve

• Language: English
• Publisher: Joseph Knight
• Release date: Mar 30, 2020
• ISBN: 9781989838204

Book preview

Morning Meditation

I am open to the possibilities of the universe.

We begin today with a meditation to energize you and awaken your senses to the world in the first part of the day.

Now is the time to harness the world’s energy and awaken your mind and body to approach each task methodically and with purpose. You can begin this meditation lying down before you rise for the day, or in a seated position. Settle comfortably in either position, close your eyes and focus on the breath as you take in the special energy of the morning.

On this new day, notice the quality of morning light and sounds that are unique to this time of day.

Take a moment to be aware of these morning features and all that is experienced in the present moment. Let your thoughts come and go easily and with awareness of them, not trying to steer them or push them away.

Just be aware without resisting anything.

Notice if there is lingering sleepiness or fatigue from the previous night as you take some deep and energizing breaths taking in the energy of morning:

Fill your lungs with air as you inhale....two...three...and relax the body as you exhale...two...three

Inhale ...two...three and let go of any sleepiness as you exhale...two...three

Take a nice deep breath, deep into your belly...two...three and relax your belly as you exhale...two...three

Continue breathing slowly and deeply, and with each breath, fill your body with energy.

Inhale....two...three...and exhale...two...three

Inhale ...two...three and exhale...two...three

Inhale ...two...three and exhale...two...three

As you breathe, rid your body of any negativity or tension you might be feeling on the exhale.

Inhale....two...three...and exhale...two...three

Inhale ...two...three and exhale...two...three

Inhale ...two...three and exhale...two...three

Focus on your breathing now and your intake of good energy, feeling more energy with each breath you take in.

Inhale....two...three...and exhale...two...three

Inhale ...two...three and exhale...two...three

Inhale ...two...three and exhale...two...three

As you breathe, you will feel yourself becoming more awake as you prepare your body to rise and shine and begin to move.

Allow some attention to the light now - the sun’s light and energy and notice the sensation this attention to light brings to you, allowing the light energy to fill your body.

Now focus on your center and imagine that the light filling your center is like an orb of energy at your core, filled with the energy of morning. Keep your attention there as you breathe and imagine this light pulses and radiates energy and warmth.

Feel this energy as it moves throughout your body.

Now feel the muscles in your hands and fully stretch your fingers...then slowly curl them into fists.

Squeeze and then unfurl them loosening your hands and relaxing them. Rub them together, generating warmth in the palms of your hands, curl and unfurl them, spreading the warmth to your fingertips.

Inhale....two...three...and exhale...two...three

Inhale ...two...three and exhale...two...three

Inhale ...two...three and exhale...two...three

Gently circle your wrists and then extend your arms opening your elbows…. now slowly circle your shoulders to open your chest as you inhale…breathing methodically as you move…

Inhale....two...three...and exhale...two...three

Inhale ...two...three and exhale...two...three

Inhale ...two...three and exhale...two...three

Feel the surge of warmth in your shoulders and neck tilting your chin toward your chest and then back; feel the warmth moving down your arms and to the tips of your fingers.

Allow this warmth to spread through the rest of your body and let it awaken your legs.

Roll your feet at the ankles, circle them around and around, and around and around again, flexing your toes and relaxing them...flex and relax...flex and relax.

Tense the muscles on the backs of your legs at the calves...and now at the thighs, feeling the warmth and energy course through your legs.

Resting your hands at your sides now, focus on the muscles in your legs and feel the energy you are taking in reach the length of your legs.

Allow yourself to awaken more and fill with energy as you continue to breathe in and out...Stretch your arms up high above your head and lower first your right arm and then your left arm on the exhale.

Repeat this action with your arms three times:

As you inhale raise both arms...exhale lowering the right arm inhale...then exhale lower the left arm

As you inhale raise both arms...exhale lowering the right arm inhale...then exhale lower the left arm

Once more: As you inhale, raise both arms...exhale lowering the right arm and inhale... then exhale lower the left arm...

Allow this energy to course through your body from your fingertips and, as you lower your arms, feel it move downward and into your thighs…to your knees and calves and down to the soles of your feet. Feel the contact that your feet make with the floor, feeling the soles of your feet planted firmly there and through that feel the energy of the earth. Allow this energy to be absorbed through your feet and into your legs toward your core.

Begin to move your legs with this energy…bending your knees and then circling your ankles getting ready to stand.

Move into a standing position now with your feet planted firmly about the width of your shoulders apart. Letting the energy move up through your whole body and right to the top of your head then back down through your body to the floor.

Now breathe in as you raise first your right arm as high as it will go stretching up and reaching with your fingers extended. Exhale and lower this arm to your side. Inhale again as you reach the left hand up and reach in the same way with the fingers extending…now exhale as you bring the left arm to your side.

Alternating arms, repeat this action:

Inhale reach, extend, stretch…. exhale lowering the arm to your side; inhale reach, extend, stretch….exhale lowering the arm to your side;

Inhale reach, extend, stretch…. exhale lowering the arm to your side; inhale reach, extend, stretch…. exhale lowering the arm to your side;

Inhale reach, extend, stretch…. exhale lowering the arm to your side; inhale reach, extend, stretch…. exhale lowering the arm to your side;

Now relax with your arms at your sides…

Inhale....two...three...and exhale...two...three

Inhale ...two...three and exhale...two...three

Inhale ...two...three and exhale...two...three

Be aware of your whole energized body…Focus for a moment on your breathing and how your breaths move in and out of your