Welcome to the Meditation Wases Podcast. This is Mary Maddox. Before we get started with the meditation,

I wanted to let you know that our meditation, our ex-app, is free on both Apple and Android.

We've made the app free in the hopes that it will help people with the stress and trauma of

the current pandemic. Today's episode is a guided meditation from that app.

This is a guided meditation to help bring relief when the stress is causing discomfort in your stomach or

bowels. Begin by finding a comfortable position.

And now close your eyes.

Let's take a little time to settle down.

What are you aware of as you take this time out?

Let us know what you're experiencing in the room around you and what's going on inside you.

Just let thoughts go the way they come effortlessly.

If emotions are present, simply allow them to be there, not resisting them, not trying to change them.

Now bring your attention to your belly.

If there's some discomfort and you'd like to, you can place your hands gently on your belly.

Simply be aware of what you're feeling in your belly.

Allowing it to be there.

Notice if there's any tension in your belly.

If you notice tension, let it soften. Let your belly relax.

And now take a deep breath into your belly.

And then relax into the exhalation of the breath.

And now another deep breath, gently into the belly.

And as you exhale, you can sigh out with the breath. Let it be a big sigh.

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