[Music] during this guided meditation you will be practicing some belly breathing also known as diaphragmatic breathing while being guided down to a state of relaxation during that time affirmations for healing and peace will be narrated allowing them to sink into your mind [Music] you also have quiet spaces in which to think you own if you wish the point of this meditation is to release anxiety panic and stress and allow your mind to absorb positive images and affirmations Robert Collier a US author of self-help books says one comes to believe whatever one repeats to oneself sufficiently
often whether the statement be true or false so whatever you think when you begin this exercise if you carry on the affirmations and repeat them daily you will ultimately come to believe them [Music] we will begin with belly breathing as it has many benefits and is easy to do the benefits include lowering the harmful effects of this stress hormone cortisol also lowering your heart rate and blood pressure it can help you cope with the symptoms of PTSD and reduce stress [Music] sit or lie down and make yourself comfortable maybe give your shoulders a couple of
shrugs to shake off any tension and to loosen them you won't be relaxing your whole body and little later on close your eyes and place one hand on your heart and one on your belly breathe in through your nose you should feel the hand on your stomach moving as your stomach expands now purse your lips as if you're going to suck a drink through a straw press gently down on your stomach and breathe out through your pursed lips each inhale and exhale should be about two seconds long take some time now to just practice this
way of breathing that's in for two and out for two through pursed lips [Music] [Music] now with your hand still resting on your stomach just allow yourself to slip into your natural pattern of breathing [Music] you sit in a peaceful room outside you can hear the sound of wind in the trees just listen to it for a moment and then begin to relax from your toes upward gently stretching and moving each body part to relieve tension gradually move up to your carbs gently stretch them then slowly move on without hurrying to your thighs just imagine
warmth flowing into them making them soft and relaxed scan on upward through your whole body relaxing and gently stretching each muscle there may be areas with more tension than others such as the jaw or shoulders if you can flex any part then gently do it if not just envisage warmth and softness flowing into it place your attention on the breath that moves in and out of your nostrils if you're breathing through your mouth focus your attention there listen to the sound of the wind and the affirmations that will now be spoken allowing them to sink
into your mind if you want you can repeat them silently to yourself or just listen I am well things are getting better every day things are wonderful I am calm [Music] I am hopeful [Music] I live in the expectation of great things happening I am healing all the time here and now my body is healing at this moment health is happening in my body and mind I allow myself this time for healing Green is a healing color think of a warm green light bathing you from head to toe sinking into every cell of your body
[Music] rapping you in a wonderful healing go it is powerful but also gentle like being wrapped in a soft blanket or duvet you lay within its healing energy safe and secure as these new affirmations are spoken I am rebalancing now I am we energizing now there is harmony of mind and body I gave myself up to peace and healing energy I feel wellness in my body and mind I rest within peace and comfort I give myself up to tranquility and gentleness for the next few minutes feel free to add your own affirmations or just enjoy
the tranquility of being in this deeply relaxed State [Music] that yourself gently rest within the light and warmth for a few minutes and then there will be a count from ten to one and a soft chime will bring you back so that you can stretch and get up and go about your day [Music] ten knowing eight seven six five four three two one eyes open wide awake and go about your day in peace you
