“Quick Release” Meditation

Feeling stressed out but short on time? In this meditation, Travis will guide you to release and let go through breathing, affirmation and visualization. This quick but effective practice is perfect to recalibrate back to your inner calm.

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FULL TRANSCRIPT

[The following is the full transcript of this episode of “Dare to Awaken Podcast.”]Welcome to the quick release meditation. Please find a comfortable seat. Close your eyes and begin to settle in. No matter how stressed out you might feel during these next few minutes, we will dissolve this tension away. In a moment, we will start with some breathing. This breath pattern will help you to change the station, moving from the stress response into the calm response. Take a big inhale through your nose and then release a big exhale out the mouth as we begin. Inhaled through the nose for one, two, three, four, five and back out the nose. Exhale, five, four, three, two, one. Inhale one, two, three, four, five. Exhale out for five, four, three, two, one. Inhale one, two, three, four, five. Exhale out for five, four, three, two, one. Last round, inhale one, two, three, four, five. Exhale. Release for five, four, three, two, one.

Take another deep inhale through the nose. And out the mouth, exhale. Let it all go. When you breathe into the bottom of your lungs, it activates that calm response, the parasympathetic branch of the nervous system. So continue to maintain this connection and presence with your breath as in Master Thich Nhat Hanh says, “Our true home is in the present moment.” Inhale. Any stress, tension, worry, fear, anger lurking in the conscious or the unconscious mind we will release. Envision a setting in your mind that invokes a deep state of calm: a beach, a forest, a mountain top. And be present to the view as you notice any peaceful sounds connected to this environment, perhaps waves or rain, a gentle stream or the wind. As you immerse yourself fully in this blissful environment, begin to silently recite the word release with every exhale. Every inhale, drawl in and soak up the peaceful nourishment of your environment. And every exhale saying that word release to release the heaviness of negativity. Continue on your own.

Beautiful. Now let the word release go, let the visualization go as you vibrate in your natural state of serenity. As you prepare to move into the rest of your day, know that you always have the inner power to release whatever it is that you choose. You can’t always control the world around you, but you can always control the world within you. As you’re ready, open your eyes. Thank you for your practice.