15 Minute Chronic Stress RELIEF Meditation

Meditation can be a powerful tool in managing fight-or-flight emotions such as resentment or frustration. By adopting a proper meditation posture and focusing on a steady breathing sequence, we can shift our attention from overactive thinking to sensing, allowing our nervous system to calm down.

As we begin this meditation, we're often feeling the fight-or-flight emotions of resentment or frustration. You may be ruminating on negative scenes from our chronic stressor.

Our meditation posture and our breathing sequence distract our thinking mind with many components of breathing correctly. It all soon the overactive mind connects with the nervous system, shifts from thinking to sensing.

The deep and steady breath begins to detox our bloodstream from the negative emotional chemicals of our stress reflex.

As we expand our awareness of the room around our body, breathe in, breathe out, we engage the sensing part of our brain. Without effort, feelings of calm, peace, and connection can emerge.

In the final minutes of the meditation today, we re-engage the frontal lobe, play mental movies of our favorite coach giving us encouragement.

Overcoming fight-or-flight emotions, reminding us that we are capable. We intentionally bring up the emotion our coach made us feel about ourselves so that we can return to our present life and environment renewed.

Breathe in, breathe out.

We can intentionally cleanse our emotional turmoil and regain our poise.

This meditation can provide cumulative benefits that will reveal themselves in the most beautiful ways. Our first step is relief.

By finding a comfortable seated position with your spine straight up and down, sit like you are a divine being because you truly are. Breathe in, breathe out. Before you close your eyes, look around the room and take a mental picture of the distance between you and the walls.

Relax your abdomen and breathe in for the count of three. Down, lift, and contract with the Kegel exercise. Contract your abdomen and slowly squeeze your breath out for the count of five.

Relax and breathe in. Two, three.

Lift and contract to breathe out, two, three, four, five.

Use the simple rhythm of breath anytime to bring yourself back to the present moment. As you breathe in, envision a cool cloud of steam that you inhale and deeply fill your belly. As you breathe out, envision this cloud of steam reversing direction and cleansing your negative energies from your body as you exhale.

As you breathe in for the count of three, this air travels along your spine and coils up towards your belly button, slowly curling and cleansing.

Breathe in. As you breathe out completely for the count of five, breathe in, breathe out.

Air uncoils from the bottom of your belly and removes stress hormones and stress chemicals from our body. Breathe, relax, and breathe. The cool belly coil lift, interact, and breathe out the cloud. This may be a challenge to coordinate this breathing at the beginning.

Take the next 10 breaths to lightly practice.

Breathe in, breathe out.

When a ruminating thought resurfaces, acknowledge it and bring yourself back to the breathing sequence. Bring down, breathe in. Emotional rehearsal, breathe out. Straighten your spine, tuck your chin back, relax your shoulders. Breathe in, breathe out.

Breathe in, breathe out. Breathe in, breathe out.

Each time you lift and squeeze to slowly exhale, breathe in, breathe out.

Feel the energy surging to the palms of your hands.

Can you visualize the space before you in the room? Imagine the distance between yourself and the wall before you.

Breathe in, breathe out. Can you visualize the space to your left?

Breathe in, breathe out.

In your mind's eye, imagine the distance to the wall on your left.

Breathe in, breathe out.

Can you visualize the distance to the wall on your right?

Breathe in, breathe out.

Can you imagine the distance between yourself and the wall behind you? Breathe in, breathe out.

Can you imagine the shape of the room within the building you are in? Can you zoom out and see the shape of your building on the street where you live?

Can you zoom out and visualize your street within your city? Can you imagine your city on the continent where you live?

Can you zoom out more and view your home from orbit?

Imagine floating weightless now above Earth, looking down at your home.

Breathing in. Freedom.

Take a moment to float here far above the noise below.

Breathe out. For a moment, remain completely motionless.

From our floating vantage point, I want you to choose a time in your past. A time when a coach was encouraging you. A time when a coach was reminding you of how capable you are.

Breathe in, breathe out.

You tried harder and achieved more because that coach believed in you. Float back to watch as you do your personal best and celebrate with your coach.

Breathe in, breathe out.

Bask in the feeling of this celebration. Take a few breaths and feel the emotions that your coach would have felt about you.

This meditation is a guide so that you can become your own coach, encouraging yourself through the difficulties of chronic stress, soothing yourself during the setbacks.

And now it's time to return to the vantage point of floating silently above the Earth in orbit.

Breathe in, breathe out.

Float for a moment here. Enjoy the silence. Remain completely emotionless and consider how your feelings have changed.

Breathe in, breathe out.

You begin to float down and down to the clouds above your country.

Breathe in, breathe out.

You float down and down to your city. Breathe in, breathe out.

You float down and down to your street and your building. You see your building and gently land in your chair within your room.

Before you open your eyes, take a moment to check the mental picture of the room when we first started.

Check the mental picture of your ruminations and how you felt at the beginning of this meditation. If you are feeling relief, add this video to your watch later list and leave a comment down below.

Thank you.

Wherever you are in the world, I send you love.

Namaste.