Release and Refocus Guided Meditation
Voice-over:
Release and Refocus Guided Meditation
The mind-body connection in inflammatory bowel diseases, like ulcerative colitis, is complex.
While ulcerative colitis affects physical health, it can also impact emotional well-being.
Stress can contribute to ulcerative colitis symptoms. Incorporating regular mindfulness practices, such as meditation and breathwork, can help reduce stress, so you can release it and refocus.
A gentle reminder: Mindfulness activities are not a replacement for your prescribed ulcerative colitis treatment plan—you should always take your medication exactly as directed by your doctor.
Do not listen to or play this if you’re driving or operating equipment or machinery.
Welcome to your guided meditation. When you take the time to meditate, you are consciously holding space for yourself to be present in your body.
Let’s start by finding a comfortable position.
You may want to lie on your bed or on the floor with your arms and legs extended.
If you’re sitting in a chair, gently rest your hands on the tops of your thighs, and place both of your feet flat on the floor.
Now close your eyes.
Let’s focus on your breathing.
Take a deep breath through your nose.
Pay attention when you inhale…
to the air gently filling your lungs…
expanding your chest…
and causing your belly to rise.
Now exhale through your mouth.
As you release that breath, feel the tension in your body melt away.
Whatever you’ve been holding on to, let it go.
Feel it drift off as you now come back to your normal breath.
Take notice of your body.
Where are your shoulders?
Are they relaxed, or are they still tight?
Try dropping your shoulders…
lower them away from your ears…
and release that tension.
Keep breathing.
Any thoughts that may enter your mind, let them go.
Allow your mind to be still.
[Brief pause]
Now let’s explore a type of breathwork called box breathing.
You’ll inhale deeply for 4 seconds,
hold it for 4 seconds,
exhale deeply for 4 seconds,
and then hold for 4 seconds.
Let’s try it a few times:
Inhale, 2, 3, 4
Hold, 2, 3, 4
Exhale, 2, 3, 4
Hold, 2, 3, 4
Inhale, 2, 3, 4
Hold, 2, 3, 4
And exhale, 2, 3, 4.
Now that you know the flow of box breathing,
continue on your own for about a minute.
[~1 minute of music]
Come back to your normal breath.
Explore the feeling of calmness flowing throughout your body.
Feel that warmth as it travels through your belly, up to your shoulders, and settles in your cheeks.
Carry this feeling with you throughout your day.
Taking your time, slowly bring your attention back to where you are, and open your eyes.
We hope this meditation helped you relax and gave you time to check in with your body and mind.
Come back to this meditation anytime you want to practice mindfulness.
Thank you and have a beautiful day.
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