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Guided Meditation for Stress and Overwhelm


Today I wanted to take you through a guided meditation for stress and overwhelm. This will be a visualisation style of meditation. This meditation I have designed for you to use after a long stressful day in order to release stress and reframe your mindset ready to take on whatever the next day throws your way. Let's get started!


Start by finding a comfortable position either laying or in a seated position. Place your arms a little out from your body palms facing up.


Notice your breath without changing it, just simply breathe and be in this present moment. Acknowledge and thank yourself for showing up for you and getting through today.


Start by relaxing the muscles in your face eyes closed. Relax your forehead letting go of any tension from the day, then relax your cheeks finally moving on to your chin. Next relax your neck and shoulders again letting go of any tension from the day that has built up especially in your shoulders. Feel as though a weight is being lifted from them and you are now feeling lighter by simply being present in this moment and connecting with your breath.


Take a deep breath in through your nose for 5 seconds hold for 2 seconds and release through your mouth for 6 seconds, repeat this 3 times. As you release your breath relax the muscles in your chest then your stomach feeling any anxiety or worry leave your body as you do so. Again, after doing this you are feeling lighter almost as though you are floating and weightless.


Now relax your hands finger by finger then moving on to your arms. Next relax your hips, your thighs, them your shins finally moving on to your feet relaxing one toe at a time.


Notice if there is any tension left in any parts of your body and release it, no more tensing or holding on to negative emotions from today just let go.


Next notice you are feeling lighter, that your breathing has slowed and you are starting to relax.


Take a deep breath in through your nose for 5 seconds hold for 2 seconds and release through your mouth for 6 seconds, repeat this 3 times.


Think about the day that has been all of your worries and your stress and imagine them floating in the sky above your head give them symbols or imagine them as thought bubbles.


Now is time to relax and let go, I want you to grab these worries and stressors and everything you need to do tomorrow and put them inside a red balloon. Imagine holding on to the balloon feeling the weight that all of these stressors have added and say 'I release you, I will come back to you tomorrow if I need to'. Let go of the balloon watching it drift up into the sky getting smaller and smaller as it fades into the distance. By letting go of the balloon you feel lighter, stress free and you acknowledge that today is over, what has happened has happened you cannot change what has been. You notice the tension has left your body and stressful thoughts have been released.


Take a deep breath in through your nose for 5 seconds hold for 2 seconds and release through your mouth for 6 seconds, repeat this 3 times.


Start to get some movement back into your body (if you don't plan to go to sleep now) start my wriggling your toes one by one, move your legs slightly, then wriggle your fingers next move your arms finally slowly opening your eyes.


Acknowledge and thank yourself for your practice, taking time out for yourself to relax and let go of stress and overwhelm.


Until next time,


Love and Light.


Rebecca xx

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