Guided “De-Stressor” Meditation

Guided Meditation

  1. Position yourself comfortably in a chair or lying flat on your back. Put one hand on your chest and the other on your belly.
  2. Take slow, deep breaths through your nose. Focus on inhaling first into your belly, then your ribs, and finally into your chest. As you exhale through your nose, release the air in the reverse order — first from your chest, then from your ribs, and finally from your belly.
  3. At the end of each exhale push the air out from your mouth as you imagine stress leaving your body.
  4. After three minutes, put your hands in your lap (if you’re sitting) or by your side (if you’re laying).
  5. Continue to take full, deep breaths through your nose. Allow your body to relax into a natural, parasympathetic state. Continue breathing as long as you’d like until you’re ready to resume your day.

Applying this meditation

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