Soothe & Heal Your Anxiety

Find relief in difficult and anxious moments. Emotions are here to be felt, healed & released. Even the less pleasant ones, such as anxiety. In this meditation, we do this together through the R.A.I.N. practice. Often, we tend to resist them or push them away. We distract ourselves from feeling what needs to be felt. Hearing what needs to be heard. In this practice, connect deeply with yourself and process the anxiety you are carrying heavily in your body.

Music by the brilliant Narek Mirzaei

Transcript

Hello and welcome to this meditation healing, Actionist, Anxiety that is craving for your attention and your love, That part of yourself where you feel heaviness and tension. So let's start by sitting up straight now. Close your eyes and take a deep and full breath in and gently let that go. Let's do that one more time. Take a full long deep breath in. Beautiful. Now start bringing in some gentle movement into your body. You can start moving your hips and your spine. Sway gently. You can also move your neck. You can do some gentle stretches. Just releasing any tension, Letting your body move through it and bring your awareness to how your muscles feel, How your body feels, The contact that you are making with the surface below you and do every movement with your full attention and awareness. Now start making the movements smaller and smaller. Now reach the point where if I was able to see you, I wouldn't even notice that your body is moving. Make your movements as small and tiny as possible. Now let your body find stillness again. Take a comfortable position. You can go and lay down if you want to, But do it slowly and gently with the same amount of mindfulness, Awareness, Attention with each and every movement that you make. When you lay down, You can gently breathe deeply in your own pace with each exhale, Letting go more and start imagining now that a beautiful, Healing, Soothing and calming waterfall is rippling through every cell in your body. This waterfall is coming down from the heavens above you, Reaching your head, Touching your mind, Cleansing your mind. Allow your forehead, Your eyes and your jaw to relax as the waterfall reaches them. Allow this waterfall to flow down into your chest, Your neck, Bringing soothing and calm to all those parts in your body. Allow the waterfall to flow down gently into your stomach now and your hips. Hear the beautiful, Calming sound of the water. Water is streaming down, Further down into your body, Reaching your legs, Flowing down like water in your shower drain down into the earth and it is taking all the tension and tightness in your body with it. See and feel all the heaviness, Fear, Worries, Doubt carried away by the waterfall and ripple down into the earth below you. Keep breathing deeply in your own pace as you allow this waterfall to purify and cleanse you deeply. Now bring your attention to the part in your body where you often feel heaviness, If you feel uncomfortable in a situation or if you feel your perfectionism or your anxiety arising and you feel it in a part in your body. I want you to recognize this sensation in your body, Recognize it for what it is. Is it anxiety, Stress, Overwhelm, Sadness, Fear, Perfectionism? Now allow this feeling, This sensation to be there. We are going to do this by creating more space for it to actually be there. You might feel like there is not enough space in your body to contain it, To hold it. So with each inhale imagine you are creating more space in your body and with each exhale you are zooming out and creating even more space. With each inhale you create more sky, More space for it to be there and with each exhale notice how the sensation becomes smaller and smaller. Notice how good it feels in this moment to be able to breathe, To hold space in your body. Take a closer look at this feeling. Maybe you recognize yourself, A past version of yourself, Your inner perfectionist, Your inner anxiety. Is it a person? Is it alive? Or maybe you recognize or see this as a ball of energy or a certain color. Maybe it's even your inner child. The first thing that comes up to your mind is perfect. Now go closer and approach this feeling and imagine that you are allowing it to be there and truly accepting it. Repeat the following affirmations to it. Welcome, I accept you here. I allow you into my space now. You are welcome. Now on to the next phase which is investigating the feeling. Give yourself some space to ask this feeling any questions that are on your mind such as why are you here? What are you here to tell me or teach me today? What do you need right now? Allow any words or images or feelings to arise. Now move even closer to this feeling, Connect with it and imagine you are hugging it, Embracing it and sending it loving kindness, Sending it love and appreciation. And repeat these affirmations. I love you. I love you. I love you. You are worthy. You are whole and keep sending it love. Keep embracing it. Keep hugging it. Notice now how this feeling is more calm and soothed. Maybe you even see a gentle smile on their face if it was a person or maybe the ball of energy has slowed down a bit or even changed color or transformed completely. Bring your awareness to this feeling. Bring your awareness now to the part in your body and notice how it has changed, Evolved. Your emotions are not to be ignored or pushed away but to be felt. Feel them, Experience them, Allow them to be processed. If you experience a repeating thought or a deep emotion that keeps being there in your body, Know that it needs to be processed. And now moving on to the last phase of this meditation which is non-identification. Realizing that you are more than this emotion. You are not anxiety. You are not perfectionism. You are not overwhelmed. You are none of those emotions. They are a part of you and they come and they go but you take up so much more than that. You are whole and perfect and emotions come and go as lessons, As guides, As teachers. Realizing you can observe it, You can take it apart and look at it from a distance. You can ask it questions. You can send it love. What we've just been through is the RAIN practice. RAIN stands for Recognize, Accept, Investigate and Non-identify. They added another layer of loving kindness to it. Feel free to always come back to this practice, To come back to the RAIN method whenever you feel overwhelmed, Anxious or whenever you feel like you need some deeper acceptance and deeper healing. Thank you so much for meditating with me today. I really appreciate you being here so much, Sending a lot of love and a lot of calm. Peace.

Reviews

Thank you for a very good meditation and anxiety relief.