Welcome to this guided practice for releasing anxiety and overwhelm.
You are in a safe space to let go and return to a sense of calm and clarity.
In this session,
We will use breath work,
Visualization,
Grounding techniques,
And affirmations to support your emotional well-being.
Let's begin by finding a comfortable position,
Either sitting or lying down.
Close your eyes,
Place your hands gently on your lap or over your heart,
And take a deep cleansing breath in.
Hold it for a moment and then exhale slowly,
Letting go of any tension.
Breathe in deeply through your nose,
Hold for a moment,
And exhale slowly.
With each breath,
Invite peace into your body and mind.
Inhale calm,
Exhale stress.
Inhale calm,
Exhale stress.
Continue this pattern,
Allowing your breath to guide you into a place of stillness.
Notice how each inhale brings in fresh energy,
While each exhale carries away any tension or anxiety.
Now begin a 4-7-8 breathing technique.
Inhale for four counts,
Hold for seven,
Exhale for eight.
This pattern helps calm the nervous system and signals the body to relax.
Repeat this again,
Feeling yourself becoming more centered and at ease.
Inhale for four counts,
Hold for seven,
Exhale for eight.
Imagine roots growing from your feet into the earth,
Anchoring you in strength and stability.
Feel yourself becoming more supported,
Grounded,
And steady.
Visualize these roots extending deep,
Drawing up nourishing energy from the earth into your body.
Allow this energy to rise up through your legs,
Into your torso,
Filling your heart and mind with stability and calmness.
Now gently tap on the center of your chest.
This stimulates energy flow and calms the nervous system.
As you tap,
Repeat,
I release stress and embrace peace.
I am safe and supported.
Continue tapping along your collarbone,
Now the sides of your body,
Now the top of your head,
Loosening tension and encouraging relaxation.
Allow each tap to break up stagnant energy and create space for calmness and clarity.
Envision a river flowing gently.
Place any worries or anxious thoughts onto a leaf and watch them drift away,
Carried by the water.
Let go of anything that no longer serves you.
The river moves effortlessly,
Reminding you that you too can flow through life with ease and grace.
Now imagine yourself standing in a field of golden light.
This light surrounds you,
Filling every cell in your body with warmth and security.
With each breath,
The golden light expands,
Creating a protective barrier around you,
Shielding you from stress and negativity.
Repeat in your mind,
I am calm.
I am centered.
I release what I cannot control.
I trust in the flow of life.
My mind is clear and peaceful.
I am strong,
Resilient,
And capable.
I am grounded,
Balanced,
And at peace.
I choose to focus on what I can control and let go of the rest.
Now let's take a moment to relax your entire body.
Bring your awareness to your feet.
Wiggle your toes and then allow them to completely relax.
Move up to your calves,
Letting them become heavy and at ease.
Now your thighs.
Breathe into any tension and let it go.
Shift your focus to your hips and lower back,
Softening any tightness.
Your stomach,
Your chest,
Your shoulders.
Release any lingering stress.
Finally,
Bring attention to your neck,
Your jaw,
Your forehead.
Let go of any tension and feel a wave of relaxation moving through your entire body.
Take a final deep breath in and exhale fully.
When you're ready,
Gently open your eyes.
Carry the sense of calm and clarity with you throughout your day.
Whenever you feel overwhelmed,
Remember that you can return to this place of peace and grounding at any time by listening to this meditation again.
