This meditation is designed specifically for someone who struggles with anxiety especially at night,
Wakes up around 3am with racing thoughts,
Replays the day repeatedly,
Worries excessively about tomorrow,
Takes a long time to fall asleep,
Holds physical pain triggered by stress and tension,
Needs grounding,
Safety and deep nervous system regulation.
Let's begin.
Take a slow,
Deep breath in,
Hold and let it release softly,
Repeat,
Breathe in for 4 seconds,
Hold for 2 seconds and release slowly for 8 seconds,
Let's do it again,
Breathe in for 4 seconds,
Hold for 2 seconds and release slowly for 8 seconds,
Feel your body dropping into the bed,
Let every muscle loosen just a little bit more.
Tonight is the night your mind rests,
Your body resets and your whole system remembers what safety feels like.
Bring your attention to the base of your spine,
Visualise a warm red amber glowing.
This is your root chakra,
Your anchor,
Your foundation.
Now give it a direct command.
Root chakra open safely and fully.
Create grounding now.
Create stability now.
Create safety now.
Feel the red light responding instantly,
Expanding,
Warming,
Activating.
From this glowing centre,
Roots begin to grow down from your body,
Thick,
Strong,
Unbreakable roots.
They travel down,
Through the mattress,
Through the floor,
Into the soil,
Deeper and deeper until they reach Lata Gaia herself.
The moment they touch her,
A pulse of ancient strength rises into you,
Your belly softens,
Your shoulders drop,
Your chest loosens,
Your breath deepens.
Your body recognises safety and obeys.
Now listen to my words,
Be open to receive.
I am safe now and the moment my body hears that,
It softens completely.
My mind is allowed to rest and as it rests,
All thoughts slow,
Quiet and fade away.
My body is allowed to let go and as it lets go,
Every muscle loosens,
Every nerve calms,
Every cell relaxes.
Feel this happening.
Your body responds automatically.
Now command your subconscious mind.
Subconscious mind,
Switch off all replaying thoughts now.
And it does.
You feel the replay mechanism shutting down like a light switch.
Silence returns to your mind.
Your mind is silent.
Now imagine yourself stepping into an ancient forest,
Alive,
Sacred,
Thousands of years old.
Sense the energy of the trees,
Animals,
Plants,
Massive trees stretched towards the sky,
The roots twisting into the air in patterns of wisdom and protection.
The air is cool and sweet.
You smell moss,
Cedar and peas.
With every step,
Your roots deepen,
Your body steadies,
Your mind quiets.
Ahead,
You hear the gentle roar of water.
Follow the sound until you reach an Amazon-like waterfall.
The sun begins to rise and everything transforms.
As sunlight touches the water,
The entire waterfall awakens.
The air fills with the scent of fresh forest rain,
Wild mint,
Sun-warmed mineral water.
Crisp mountain air carries through the trees.
The scent travels directly into your lungs and your nervous system responds instantly.
Your breath deepens,
Your ribcage opens,
Your heartbeat slows.
The water itself becomes warm,
Silky,
Almost glowing.
It feels like liquid light over your shoulders.
A gentle tingling glow that relaxes every nerve.
The surface sparkles with colour.
Golden ribbons of sunlight,
Sapphire blue currents,
Soft peach and rose tones.
These colours ripple across your skin and every ripple sends a wave of calm straight into your nervous system.
Your eyes see diamonds of light dancing on every droplet.
Tiny rainbows appearing and disappearing.
Golden mist sitting like a warm snake.
Your breath synchronises with the water.
Slow,
Deep,
Easy.
And now,
Step under the waterfall.
The water washes over you.
Like warm silk.
Like molten sunlight.
Like nature's own hands.
Cleansing and soothing you.
Every drop carries away tension.
Every stream dissolves fear.
You feel anxiety melting from your chest.
Fear leaving your belly.
Pressure draining down your spine.
Now your roots,
The ones from your root chakra,
Grow deeper into the soil beneath the waterfall.
Deeper and deeper.
Until they touch the ancient roots of the trees surrounding you.
And instantly,
Energy surges through you.
The trees begin to pull the anxiety out of your body.
You feel fear leaving your stomach forever.
Pressure leaving your heart.
Overthinking leaving your mind.
The trees absorb it.
And transform it into calm,
Strength and grounded power.
Now speak to your body.
Body,
Release fear now.
Body,
Release anxiety now.
Body,
Release all pressure now.
Your body obeys.
The forest helps.
Mother Gaia completes the transformation.
Now notice any pain in your body.
Now notice any pain in your body.
Locate it.
Focus on it.
See it as a shape or a colour.
A knot,
A shadow,
A weight.
Now command it.
This pain has served its purpose.
Release yourself now.
Pain softens.
Pain melts.
Pain dissolves into warmth.
The pain loosens.
It changes substance.
From tension into softness.
From pressure into warmth.
From discomfort into deep ease.
Let the pain go.
Let your body transform it.
Release it.
Let it go.
Sense another person emerging from the forest path.
This is a new version of you.
Breathe slowly.
Feel stable.
Think clearly.
Sleep deeply.
No fear of tomorrow.
Don't replay a day any longer.
Walk towards this version.
Step into him or her.
Merge completely.
Your system memorizes the calm of a new version.
Your subconscious adopts the new rhythm.
Your body takes on a new you with ease.
Return to your root chakra one final time.
It glows strong,
Warm,
Steady.
Say these final commands.
I am safe.
I am grounded.
I am supported.
I am free to sleep.
Feel yourself sinking.
Drifting.
Floating.
Down,
Down,
Down.
Into deep,
Peaceful sleep.
Mother Gaia holds you.
The forest protects you.
The water cleanses you.
Your subconscious is calm.
You are safe.
You are grounded.
You are free to rest.
Namaste.
