welcome I said it was gonna be on a
little bit early but I was run a little bit late typical me but anyway so we’re
gonna do a little meditation um shouldn’t take more than 15 minutes
let’s dive right in okay so what we’re going to do is close the
eyes take three to four deep breaths five seconds in six seconds out you and then we’re gonna keep the eyes
closed and progressively go down our body contracting and relaxing different
parts of our body will start by scrunching the forehead for eight
seconds and releasing for ten and squeezing the eyes closed for eight
seconds and releasing 4chan and we’re going to clench our jaw for
eight seconds and release return tighten your
shoulders for eight seconds and release for ten flex your chest for eight seconds and release for town tighten your back for eight seconds and
release for ten tighten your abdomen for eight seconds
flex your abs and release for ten squeeze your glutes for eight seconds release for ten squeeze your thighs for eight seconds and release for ten flex your calves for eight seconds release for ten curl your feet real tight for eight
seconds I release for ten now keeping the eyes
closed picture that happy place we talked about earlier if you didn’t see
it earlier think about a place that makes you happy that makes you smile a
place of serenity this could be on the beach on a mountain in your living room wherever makes you smile keeping your
eyes closed look around notice the smells notice the colors the
temperature understand that here you’re centered and
you cannot be disrupted this is a place of both strength and tranquility and
you’re welcome to stay here as long as you’d like practice this routinely as much as you
can and anytime anxiety or fear overwhelms you close your eyes
repeat relax and revisit this place it’s yours forever and while we may lose a
lot of other things in life this cannot be taken from you open your eyes whenever you’re ready and
we are through relaxed so I usually do that once twice a day sometimes I’m
trying to work my way up to three times a day but you’d be surprised
I’ve had speaking engagements where I’ve been very very nervous beforehand and
just saying relax in my head a few times I’m picturing that place puts a smile on
my face and I feel so much so much less anxious so I’m hoping you can give you
the same relief and help you in the same way this is a time of a lot of stress a
lot of fear a lot of uncertainty and so we need a place to go so thanks for
joining me