Anxiety release meditation,
Coming home to calm.
Take a moment to get comfortable,
Whether you're sitting or lying down,
Position where it can just be.
Now take a slow deep breath in through your nose.
And exhale through your mouth with a sigh.
A long steady breath in.
And as you breathe out,
Notice your shoulders begin to soften.
Feel the weight of your body being supported.
There's nothing to do.
Nowhere to go.
Right here,
Right now.
You're safe.
With every breath,
Your mind begins to quiet,
Like the surface of a lake settling after a ripple.
With each slow easy breath,
Imagine a wave of calm washing through you.
It begins at the top of your head and moves down through your forehead,
Your eyes,
Your jaw.
You might notice your breath slowing naturally.
You don't have to force it.
Your body knows how to unwind.
That wave moves down through your neck and shoulders.
Dissolving tension as it goes.
Down through your chest and arms.
Into your hands and fingertips.
Each breath takes you deeper into calm.
Deeper into stillness.
As that calm continues to flow through your torso,
Your hips.
And in your mind,
Imagine walking down a gentle set of stairs.
Ten steps that lead you to a quiet,
Peaceful space within yourself.
And with each number,
You go a little deeper.
Ten.
Stepping into your safe space.
Your sanctuary.
Here,
In your inner sanctuary,
Notice what's around you.
It might be a forest.
A beach.
Trust what your mind creates is the place where you feel safe.
Feel your feet connect to the earth beneath you.
Solid.
Now imagine that in your hands you hold a small,
Smooth stone.
This stone represents the anxious thoughts or feelings that have been weighing on you.
You don't need to name them or explain them.
Just know they're here,
Ready to be released.
And as you look at that stone,
Notice it beginning to pulse gently with light.
It's not heavy anymore.
It's changing.
Transmuting.
Every breath you take sends calm energy to it.
Turning that tension into clarity and strength.
Now imagine placing that stone down into the earth.
Into the sand.
And as you do,
Feel the relief ripple through your whole being.
It absorbs it.
Transforms it.
And sends back peace.
You might even hear or sense a message from your deeper self.
A reminder.
Like you are not your anxiety.
You are the calm beneath it.
Feel that truth anchor into your chest.
A steady,
Glowing warmth expanding outward with each breath.
Every inhale fills you with reassurance,
Confidence and ease.
Every exhale releases tension,
Fear and overthinking.
And as this continues,
Imagine that calm radiating from your heart throughout your body.
A wave of peace that reaches every cell,
Every nerve,
Every thought.
Let it whisper through your whole system.
It's safe to relax.
It's safe to trust myself.
I am in control of my inner world.
And the more you repeat these truths to yourself,
Silently or out loud.
The more your subconscious locks them in as your new default setting.
Because calm isn't something you have to chase.
It's who you are when the noise fades away.
Take a few moments now to rest in this stillness.
Allow that peaceful energy to settle in.
Like roots grounding deep into the earth.
Strong.
Unshakeable.
Home.
And in a moment,
You'll begin to return.
Bringing this new calm,
Clarity and lightness back with you.
Start by deepening your breath.
Feeling energy and awareness return into your body.
Wiggle your fingers and toes.
Stretch gently if that feels good.
And as I count from one to five.
Energy returning to your body.
Three.
Mind clear and calm.
Four.
A sense of lightness and quiet come open back in the present moment.
Feeling safe,
Steady and at ease.
Take a final breath in.
And exhale with gratitude for how capable your body and mind truly are.
