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[00:00:00] You are listening to the Quince Podcast. A guided meditation to relieve anxiety, stress and worry. You are listening to the podcast Escape With Zubin and this is your host Zubin Atre. We are about to start a guided meditation to relieve the anxiety, stress and worry.
[00:00:42] Before we begin, make sure that you are in a comfortable and safe environment where you could practice stillness for the next 8 to 11 minutes. Please understand that this is your personal time and you allow yourself to have the time and space.
[00:01:12] Close your eyes and watch your breath as it is without trying to alter or control it. Watch the inhalations and the exhalations take place one after the other. Now allow your breathing to slow down. Breathe in through your nose to the count of 4.
[00:01:59] 3, 2, 1 and breathe out through your mouth to the count of 6. 6, 5, 4, 3, 2. By breathing out longer than the breathing in, you will help your body to relax more efficiently. As you settle down, allow yourself to ascend through the layers of consciousness which we form through our daily life.
[00:03:00] Visualize yourself sitting or laying down wherever you are. Allow your muscles to relax completely and observe the movement of your navel going up and down with every breath. Notice how the exhalations are taking the worries off you. With every release of the breath, your thoughts are settling down.
[00:03:43] Your worries are fading away. And how with every release of the breath you find yourself becoming more still, stable and calm. And how with every release of the breath you have fears for the day are fading away.
[00:04:17] And how with every inhalation you are letting yourself be more comforted. There is a sense of comfort, safety and security with each inhalation. Let yourself visualize a very beautiful and natural place. You find yourself in a beautiful garden with a lush and amazing landscape around it.
[00:05:06] You see yourself walking on the thick, green grass with your bare feet. Wherever your head turns, whatever you see around you is pleasing to the eyes. You have never been here before but you oddly feel an immediate comforting connection with the place. There's a comforting familiarity.
[00:06:00] The temperature is just right. It's a clear blue sky and it's not too hot. Your skin feels comfortable. There's a subtle aroma in the air, that smell of earth which reminds you of home. You hear the sound of a water body.
[00:06:54] You are immediately attracted and you start walking towards it. It's the most comforting path towards the sound of the water. There's a gentle smile on your face and you're curious at the same time. As you proceed, you see an old, large, wise, forgiving tree.
[00:07:41] It's an amazing visual experience. You take a break to look at the grandeur of the tree and its branches being supported by. Just by looking at this tree, you feel patient and wise. As you continue your journey towards the source of sound, you have reached the banks
[00:08:24] of the river. You are met by colorful butterflies. You reach a place with a welcoming setting in a place which is only for you. As if you were expected to be here. There's a soft carpet laying by the banks of this river among the aroma of the nature.
[00:09:27] The sun, the birds and the water. On this carpet you see a beautiful chalice of water and a book. There are squirrels playing around you, waiting to greet you as they know you. You lay there on the soft, magnificent carpet. You find yourself reading that book.
[00:10:25] Now you close the book and you place it beside you. Your eyes are looking at the beautiful sky above you as if somebody has just painted it for you. You observe the vast, endless blue stretching there. Giving your eyes bound.
[00:11:04] As you lay there, you become aware of the contact between the body and the carpet. All your senses are experiencing pleasure. You see yourself closing your eyes as you lay. And when you open your eyes, your breath is deeper, longer and slower.
[00:11:58] You now feel more comforted, secure and confident. All your muscles are supple. Your body is in absolute bliss. And with this feeling, you become aware of your surroundings. You open your eyes at the count of ten. Ten. Nine. Eight. Seven. Six. Five. Four. Five. Five. Five. Five. Five.
[00:12:55] Five. Five. Four. Three. Two. This was your guiding voice, Zubin Atre. Thank you for being here.