Clearing and Releasing Anxiety

Release and Clear any anxiety or nervousness you may feel with this guided meditation. Binaural beats have been added to this meditation to assist you in the process of releasing and stress or anxiety you may feel within your mind, body or spirit. Clear your mind and find peace within your soul as you join me in this guided meditation.

Transcript

Hello and welcome to this insight timer recording for releasing and clearing any stress or anxiety that you may have.

Before we begin this guided meditation,

I'd like you to find a place where you can simply and easily relax away from any distractions that may be around you,

So that you can relax your mind as well as your body.

You may find a bed at which you can lay,

Or a comfortable seat where you can feel relaxed and at ease,

Where you can release any stress or tension in your mind or your body.

When you've found that place where you can relax,

Allow your muscles to begin to soften,

To feel much more at ease as you release any tension that can be held within them.

You may feel the softness of the seat at which you are sat,

Or the softness of the bed at which you lay,

Which will only assist you in feeling much more comfortable and much more at ease.

As you relax in that chair,

Or as you lay in that bed,

What I'd like for you to do is find a spot that you can focus on in the distance,

And as you focus on that spot,

Whether it be on the ceiling or on that wall,

Allow your awareness to expand around you.

As you notice your peripheral vision,

You may notice the surroundings in the room,

And your awareness may begin to heighten at this time,

As you become much more relaxed and at ease.

And when you're ready,

Allow your eyes to close.

Once you've closed your eyes,

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

And out through your mouth.

In through your nose,

And out through your mouth.

One more time,

In through your nose,

And out through your mouth.

And as you take that inward breath,

I want you to notice the feelings of anxiety and stress that may be held within your mind and your body.

And as you take that inward breath,

Breathe in that anxiety and stress that you may have,

As you then breathe out all those stress,

Worries and concerns.

So breathing in the anxiety and stress,

And breathing out.

As you release all that stress and tension in your mind and your body,

What I'd like for you to do is bring to mind any thoughts that come into your awareness.

Allow them to float in for a moment,

And then slowly allow them to drift away into the distance,

As if those thoughts have completely disappeared altogether.

Bringing them into your awareness,

And allowing them to float further and further away,

As if they float into the distance and begin to completely disappear.

This will allow you to start calming your mind,

And easing your thoughts,

So that you can release any of that stress,

Tension or anxiety that you may be holding in your mind or your body.

Again,

Let's focus on your breathing,

Breathing in that anxiety,

And on that out breath.

Release all of that stress and anxiety that may be in your mind and your body.

Allow it to all be released at this moment in time.

I'd like for you to begin relaxing each and every muscle and fibre in your body,

Starting from the top of your head,

And slowly bringing that relaxation all the way down,

And deeper down to the tips of your toes.

We'll start with the top of your head though,

Relaxing and softening your forehead.

Bringing that relaxation down now,

And deeper down through to your eyes,

As your eyelids may begin to feel heavy,

But also much,

Much more relaxed.

Bring that relaxation down through to your cheeks,

Relaxing your mouth.

Bring that relaxation further down and deeper down through to your neck,

Relaxing the muscles in your neck,

And as you lay there,

Your head may begin to sink into your pillow,

As you begin to relax much more deeply and easily.

If you're sat in that chair,

Your head may fall upon a pillow.

But just allow yourself to feel that relaxation as it floats further down through to your shoulders and your torso,

Relaxing all that area in your body and the upper part of your back.

Bringing that relaxation down and deeper down through to your stomach,

Down through to your lower back,

As you sink further into that bed,

Or into that chair or seat in which you are sat.

You may begin to feel your legs become much more softened,

They may even become slightly heavier as they also sink into your bed,

Or relax as they fall around the chair.

Bringing that relaxation down through the top of your legs,

Down through your knees,

And all the way down to the tips of your toes.

Truly allowing yourself to relax each and every muscle and fibre in your body,

In your body now,

As you release any of that anxiety that may be held within your muscles.

As you relax your muscles and let go of all that anxiety that may be held within them,

You start to begin to feel much more at ease and present within yourself.

Relaxing your muscles can also assist you in relaxing your mind,

And releasing any thoughts of anxiety.

Letting go of any thoughts of anxiety,

Allowing them to float away into the distance,

As if they've completely gone and disappeared,

Or almost as if they were never even there in the first place.

As you bring peace to your mind,

And peace to your life,

Relaxing your mind,

Your body and your soul.

Now what I'd like for you to do,

Is just take a breath and hold it,

And now let it out.

That's good.

And now take another breath,

And let it out.

Focus on your breathing.

Become aware of the breath going in and out of your body.

That's good.

Just become aware of what it feels like to relax completely.

Focus on each gentle breath in and out.

That's good.

And just tell yourself,

With each breath out,

That you are feeling more and more relaxed,

More at ease,

More comfortable.

That's right.

And as you keep your eyes closed,

You maybe can imagine laying in a park somewhere,

Or even in your garden.

Think back to a time when you were relaxing outside,

On a warm and sunny day.

And the sounds and smells of that time.

As you immerse yourself in that memory,

Smelling the freshness of the grass,

And the air on your face.

And I wonder what you would hear.

Maybe you could hear children playing,

People talking.

And as you relax all the way down,

Those voices can just fade away.

Can just fade away.

Like a radio being turned right down.

As you lay there,

Peacefully,

Relaxed,

Breathing gently.

Just feeling yourself supported,

And your own weight pressing down.

Like being really relaxed,

Somewhere outside,

Where you can be at peace.

And maybe you can imagine that gentle breeze,

That warm sun on your face.

And as you lay there,

Now,

Every muscle can become loose,

Limp,

And lazy.

And it's so good to just totally relax.

Just let everything go.

And you might remember back to a time,

A simpler time,

When you could just relax,

And enjoy that peace and calm.

That's right.

And just think how good it is,

To enjoy relaxing.

Nothing to do,

And nothing to worry about.

And maybe you can even imagine laying on a beach.

A nice sandy beach,

On a warm day.

Nothing to do.

No one to bother you.

The waves are rolling gently,

And you can just hear them in the background.

Coming in,

And floating out.

Assisting you in your relaxation,

As you clear any emotions that may be present within you.

Let those emotions arise,

From within your breath,

Within the ocean.

And allow yourself to release them,

Gently.

Just lay there,

Completely at ease.

Just lay there,

Completely at ease.

And in the distance,

There may be a sound of traffic,

And smell of sun cream lotion.

While you lay there,

Head back,

Shoulders relaxed,

And feeling totally at peace.

And in the sky above,

High above,

In the blue sky,

There are sounds.

And as you watch the clouds drift across,

And the clouds are drifting slowly,

From one side to the other.

And those clouds go down towards the horizon.

And as they go,

You watch them,

Gently floating.

And you count the clouds going by.

Going by.

As they go off,

There are ten left.

And then one disappears.

And then there are nine.

And still,

The clouds go down.

And then there's eight.

And now there's seven.

And then there's six.

And those clouds are drifting,

Gently down.

And five.

And four.

And with each cloud disappearing,

You feel more,

And more relaxed,

And more at ease.

And three.

And two.

And there's just one cloud left.

And you can imagine yourself in that cloud,

Being completely surrounded by a lovely,

Soft,

Warm,

Fleecy cloud.

You can feel yourself,

Gently supported,

Floating,

Drifting,

Just down,

And down,

And down.

As if you were floating like that cloud,

Safe and secure,

Letting go as that last cloud disappears.

As you lay there,

Above you is a big blue sky,

And from one side,

A cloud slowly appears,

And then another one drifts away,

Silently.

After a while,

Another one comes along.

And that cloud just passes by.

And then another cloud.

But this cloud seems a bit different.

This cloud comes across,

And then stops,

High above.

And as you look at that cloud,

You begin to realise there is something special about it.

And as you watch the cloud,

As it gets a bit lower,

A bit lower,

That cloud begins to get a bit darker,

Heavier.

And yet at the same time,

You feel much lighter.

And while you are thinking about this very curious state of affairs,

Just laying there,

Relaxed.

As you relax more,

You become aware that there is a connection between you and that cloud.

Between you and that cloud.

Looking at the cloud,

Like there is some sort of link,

Or channel,

Between you and that cloud.

As you release any anxiety that you may have,

As the clouds float by,

Noticing that you can surrender to each and every situation in your life.

Releasing any anxiety or stress that you may have within your mind.

In a moment,

You can begin to come back to the present.

When you are ready,

You can count silently to yourself,

From five,

Up to one.

Five,

Up to one.

And as you are counting,

You can remember that feeling of letting go.

And how good it is to let go of old stuff.

And you imagine getting ready to leave that beach.

Standing up,

Brushing the sand off.

Putting all your belongings into a bag.

Gathering up any rubbish that's left.

And as you count up to one,

Imagine leaving that beach,

And throwing that last bit of rubbish into the rubbish bin.

So when you are ready,

Begin counting now.

And when you get back to one,

To one,

Allow yourself to come back to this present moment.

With eyes wide open,

And feeling good.

Allow yourself to come back to this present moment,

In your own space,

In your own time.

Taking that deep breath in through your nose,

And out through your mouth.

Now allow yourself to reconnect to your surroundings.

Feeling much more present,

Connected,

And at ease.

Now I do hope you found this guided meditation to be valuable and useful for clearing any anxiety or stress that you may have.

Please be sure to visit my profile here on Insight Timer,

Where you will find numerous guided meditations,

Or guided messages from Spirit,

To support you on your journey,

As you awaken from within.

Take care,

Much love,

And I look forward to connecting with you again soon.

Bye for now.

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