Welcome to this guided meditation for anxiety.
Begin by finding a comfortable position,
Whether seated or lying down.
Just take a moment to fully land here and get comfortable.
Close your eyes gently and take a deep breath in through the nose,
Allowing your belly to expand.
And exhale slowly out through your mouth,
Letting go of any tension or stress you may be carrying.
At your own pace,
Take a few deep breaths in through the nose and out through the mouth and allow your body and your mind to relax.
Just notice your position,
How you're sat or lying and make any final adjustments to your posture in order to become fully comfortable.
Your entire body is soft and relaxed.
Returning to your own natural breathing rhythm,
Continue to breathe gently and bring your attention to the sensation of your breath entering and leaving your body.
Notice how the air feels as it enters your nostrils,
Fills your lungs and then gently leaves your body.
Allow your breath to be your anchor,
Grounding you into the present moment right here,
Right now,
Becoming fully present.
Now I want you to imagine a beautiful,
Serene place in your mind.
It could be a peaceful beach,
A lush green forest or a quiet,
Tranquil garden.
Picture yourself there,
Surrounded by the sights,
The sounds and the smells of this beautiful,
Peaceful place,
Allowing yourself to fully immerse into its tranquility.
As you explore this serene place,
Become aware of any anxiety or tension you may be holding in your body.
Notice where it resides and how it feels,
And just take a moment to acknowledge its presence,
But also recognize that it does not define you.
You are separate from your anxiety.
Now imagine a gentle,
Warm light shining down upon you from above.
This light is filled with love,
Compassion and healing energy.
As it touches your body,
Feel it melting away any tension,
Soothing your muscles and relaxing your mind.
Allow this light to envelop you completely,
Creating a safe space where anxiety and worry cannot exist.
With each breath you take,
Imagine breathing in this beautiful,
Healing light.
As you inhale,
Feel it filling every cell of your body,
Replacing worry and anxiety with peace and calmness.
And as you exhale,
Imagine releasing any remaining tension,
Letting it dissolve into the atmosphere.
If any anxious thoughts or worries arise,
Just acknowledge them without judgement or attachment.
See them as passing clouds in the sky of your mind,
And instead of holding onto them,
Gently let them drift away,
Allowing them to dissipate like puffs of smoke.
Continue to breathe deeply,
Focusing on the rise and the fall of your breath.
As you do so,
Repeat the following affirmations silently in your head or out loud.
I am safe and secure in this present moment.
I release all anxiety and embrace peace within me.
I am in control of my thoughts and emotions.
Just allow these affirmations to resonate within you,
Cultivating a sense of inner peace and strength.
Feel the anxiety melting away,
Leaving behind a deep sense of tranquility and wellbeing.
I am safe and secure in this present moment.
I release all anxiety and embrace peace within me.
I am in control of my thoughts and emotions.
Just returning back to your breath,
Taking a few more moments to simply be,
Enjoying the stillness and peace that surrounds you,
And when you are ready,
Gently bring your awareness back to the present moment.
Becoming aware of your breath as you deepen the inhale and lengthen the exhale.
Remember you have the power to return to this place of peace and calm whenever you need it.
Carry this sense of tranquility with you as you continue your day,
Knowing that you are always connected to your own inner peace.
Gently start to wiggle your fingers and toes,
Inviting soft,
Gentle movement back into the body,
Perhaps placing your arms above your head and legs out long in a deep,
Slow stretch.
Take a final deep breath,
And when you are ready,
Keeping a soft gaze,
Gently open your eyes and come back to the present moment.
