A Guided Meditation For Anxiety Relief

This meditation uses mindfulness, visualization, affirmations, and breathwork to help you relax and let go of anxious thoughts. Through regular practice, you'll learn to calm your mind and cultivate a sense of inner peace. By bringing awareness to the present moment, you can learn to manage your anxiety and improve your overall well-being. Allow this guided meditation to be a daily reminder to breathe, stay present, and find calm amidst the chaos of life.

Transcript

G'day.

Welcome to this meditation to help you deal with the everyday stresses of life and what seems to be the ever-present epidemic of anxiety.

Firstly,

I want to commend you and I want to congratulate you for taking this profound step in the right direction and for doing what is best for you.

It takes a lot of insight and courage to step out of one's comfort zone and pursue a method that may help you in the near future.

So congratulations and well done.

You see,

Anxiety and stress are endemic in today's society.

We're living at a time in which we have access to infinite resources and we are in a place where medically we're at an advantage.

But there are also a lot of disadvantages that come with today's modern era and that is the information overloads that we have to deal with on a regular basis.

We're constantly being showered and bombarded by negativity,

Bad news,

Drama.

And it's very hard these days to just take a step back and dedicate at the very least five minutes to our own well-being.

So this meditation could not be more appropriate.

And by being here,

You're absolutely putting yourself one step further in the right direction.

So let's begin this meditation shortly and know that you are safe and no matter what happens,

Everything will still be here at the end of this meditation.

So I'd like you to find yourself seated comfortably,

Either on a seat or a sofa.

You may also lie down if you find that that is a little more comfortable for you and ensure that your back is in a healthy posture.

Your hands are snugly by your sides.

Before you even close your eyes,

I'd like you to just pay attention to your physical surroundings.

See if you can spot five things within your space.

Just five things that are around you.

Just spot them.

Great.

I'd like you to now take note of three things that you can hear.

Three sounds that are present from within your vicinity.

And now take note of any smell or aroma or scent that is present within your space.

And now notice any flavors that are present in your mouth.

Lastly,

I'd like you to just touch three things that are near you.

It could even be yourself.

Just three things.

And when you've done that,

I'd like you to take a deep breath in as deep as you possibly can and slowly exhale.

As you exhale,

You may gently close your eyes and just let out some of that tension that is lurking within you.

And when you fully exhale,

I'd like you to just examine your body.

See if you can notice where the anxiety is currently hiding.

Where is the anxiety living?

Take note and just examine it.

Don't think about it.

It may be in more than one place.

So just take some time to become acquaintance with how your body feels.

We tend to very often mask what our body is going through,

Our emotions,

Our thoughts,

Our feelings.

And it's very important to,

From time to time,

Stop and take note of what's actually going.

What's actually going.

Just acknowledge there's a lot of power in that.

Well done.

I'd like you to now just take note of your breath.

Notice the pace of your breath,

The rhythm.

Don't try to change the rhythm of your breath.

I just want you to observe it for now.

Just witness your breath.

Witness the pace and the rhythm of your breath.

And you'll notice that thoughts are seeping in and arising.

Things that may have happened today or may happen later.

I want you to just acknowledge those thoughts.

When those thoughts do appear,

Just take note of them and just label a thought.

And when you're ready,

Go back to your breath.

And now I'd like you to observe the depth of each breath,

Just the natural depth of each inhale and exhale.

Again,

You're not trying to change anything.

You're merely observing.

And thoughts again will kick in,

Try to take over,

And that's fine.

It's perfectly normal.

You take note of the thought.

And when you're ready,

You go back to examining the depth of each inhale and exhale.

Well done.

Now I'd like you to take a deep breath in through your nose,

As deep as you possibly can.

Slowly exhale.

Relax your muscles as you exhale.

Now I'd like you to just notice,

Just notice the raw sensations of the breath.

Notice how the body moves when you breathe,

How the air feels when it brushes against your nostrils.

Just notice everything.

How the skin stretches when you inhale,

And then how everything shrivels when you exhale.

Great work.

Again,

Take a deep breath in as deep as you can.

And now I'd like you to hold for five seconds.

And at the count of five,

When you do exhale,

I want you to say to yourself,

I am safe.

Go ahead.

I am safe.

And you are safe.

Everything is okay.

You've overcome many challenges in the past.

And whatever it is you're going through is no exception.

When you fully exhale,

Just go back to noticing your breath,

Feeling the sensations of your breath.

And remember,

Thoughts seep in.

You just acknowledge the thought.

You may even just explore the thought a little bit if you'd like.

And when you're ready,

You go back to your breath.

It doesn't matter how often this happens.

It doesn't matter when you decide to go back to your breath.

Just keep noticing whenever you get a chance.

And again,

I'd like you to take a deep breath in and hold for five seconds.

At the count of five,

I'd like you to say to yourself,

I am enough.

And you are enough.

You don't need anything of the material to define your worth.

You being you is enough.

When you've exhaled again,

Just go back to your breath.

And now I'd like you to breathe in and out of your belly.

Notice the movements of your belly as it inflates when you breathe in and deflates when you exhale.

Just take note of those natural movements and of how it feels.

Well done.

And when you're ready,

I'd like you to take a deep breath in again,

As deep as you can.

And again,

Hold for five seconds.

And when you count to five in your own time,

I'd like you to say to yourself,

I am in control.

I am in control.

And you may say that multiple times during the process of exhalation,

And you are in control.

You have full control over your actions and over your destiny.

And when you fully exhaled again,

Just take note of your breath,

Just observe your breath.

And if thoughts seep in,

You just take note of the thought and gently go back when you're ready to your breath.

Let's scan through your body and see how your body feels.

Starting from the very top of your head,

The crown of your head.

How does that feel?

How does your top of the head feel?

Notice any sensations.

Let's work your way down.

Notice your forehead.

Just relax your forehead.

Are you holding any tension in your jaw?

Well,

If so,

Just relax your jaw,

Relax your shoulders,

Relax both arms.

Just take note of your chest.

How does your chest feel?

Notice the movements of your chest as you breathe in and out.

Notice the air filling your lungs with much needed oxygen.

And then you exhale carbon dioxide very slowly as it leaves your chest.

How does your chest feel?

Is there any anxiety living in there?

Either way,

That's fine.

Just acknowledge it.

Take note and relax your chest muscles.

Everything is going to be okay.

Relax your shoulder blades.

Take note of your belly now.

Pay attention to the movements of your belly.

Your belly inflates when you breathe into it and then notice how it deflates when you exhale.

Try to not change the pace.

Merely observe as a bystander.

Observe the natural breathing mechanism in and out of your belly.

Examine any sensations that may be present in your stomach.

Any anxiety living there?

Just explore whatever feelings you may have or whatever sensations.

If there's tension,

Just explore it.

We're not running away from these things.

We're merely embracing them.

Oftentimes,

Our bodies are trying to tell us things.

We just have to listen and take a deep breath into your belly.

Slowly exhale.

Now I just want you to notice your pelvis.

How does it feel?

Is there any anxiety living in there?

Just observe and acknowledge whatever feelings are in there and remind yourself that everything is going to be okay.

You got this.

You're in full control.

Notice your legs.

Some of us hold tension in our legs,

Our thighs and hamstrings.

Just notice how they feel and when you get a chance,

Just relax both your hamstrings and your thighs.

Just relax your knees.

Relax both your calf muscles.

Relax both ankles.

Just relax both soles of both feet and just run a quick scan through your body to ensure that your entire body is relaxed.

Ensure that your muscles are all relaxed.

When you're ready,

Just go back to your breath.

Notice the natural rhythm of your breath.

Remember if thoughts arise,

That's perfectly normal.

Just take note of that thought.

See what happens when you acknowledge that thought and notice the thought as an outsider without getting involved in it.

Then when you're ready,

You just go back to your breath.

I'd like you to now just imagine a place in which you feel safe.

It can be a place you visit frequently or a place you've never actually been before,

But love would like to go to.

A place that represents safety,

Tranquility and serenity.

Where is it?

What's the temperature like in this place?

Is it warm or cool?

Hot or cold?

Are you indoors or outdoors?

What are you wearing?

What would you be doing in this place?

Are you engaging in an activity or just sitting there and soaking in the calm?

Take your time.

This is your safe place.

Are you there alone or with someone?

Well done.

What smell does this place have?

Are there any sounds coming from this place?

I want you to notice how you feel when you're present in this place.

Safe,

Calm,

Balanced.

I want to remind you this place is always there for you when you need it.

It is stored in your mind and you can travel there whenever you want.

I'd like you to now take a deep breath in as deep as you can.

Hold for five seconds and the count of five when you exhale in your own time,

I'd like you to say out,

I am safe.

I am safe.

I am safe and you are safe.

Everything is okay.

You got this.

Slowly exhale and then relax your muscles again and notice your breath.

Notice the sensations associated with your breathing and where it is noticed most distinctly.

Again,

When you're ready,

Take another deep breath in as deep as you can and the count of five when you're ready.

As you exhale,

I'd like you to say to yourself,

I am in control.

I am in control.

Then as you exhale,

Just relax your muscles and feel the tension and everything that is bad.

Leave your body.

You're gaining and regaining control and there is a lot of power.

And when you're ready,

One last deep breath in.

Then the count of five as you exhale,

Say to yourself,

I got this.

I got this.

And you do.

You got this because you have full trust in your ability.

You know that you've been through a lot and you know you've overcome many obstacles in your life and you have every reason to trust your decisions and whatever you do,

Just notice the air flowing in and out of your body.

Nice and slowly notice the rhythm and the pace of your breath.

Notice how it's a little bit slower now and you're in a better place.

You're feeling calm and you're ready to take on whatever challenges today has set for you.

And when you're ready,

You may open your eyes and welcome back your physical surroundings and just take your time and soak it in.

I'd like you to think of one thing that is in your life for which you are grateful for.

One thing that you are grateful for and why are you grateful for this thing?

Take your time.

Have a great day.

I know that you can always come back to this meditation when needed.

You're an amazing,

Incredibly inspiring person and I want to thank you for giving yourself this gift of meditation,

For showing up for yourself,

Sending you lots of love.

Much love.

Reviews

Awesome relaxing and safe just like your lives. There's nothing more important than feeling safe. Thank you for being an amazing teacher and caring so much about us🙏

He has an amazing voice and it's good at guiding you through the meditation. What a gift to be able to make someone feel calm just by talking. Thank you so much for sharing that with the community and help people to get better.

Great meditation however the volume was too low and it was hard to hear

A lovely, compassionate meditation. After a night with little sleep, partly due to ”data overload “ much appreciated 🙏

A lovely gentle, kind and relaxing meditation. Also one you can do anytime, even if you think you don't have any anxiety - you will still benefit from the relaxation.
Alex gently and calmly talks you through the stages to relax various parts of your body.
Also there is always a definite 'ending' and closure to Alex's recordings, unlike some others that just go silent and you are left not knowing if it has finished or not!