Hello and welcome to this guided meditation and relaxation for releasing any stress or anxiety that you may have.
To begin this guided meditation,
I'd like you to find a place where you can simply and easily relax your mind and your body away from any distractions that may be around you,
So that you can begin to find a sense of peace and tranquility within you.
To begin this process,
I'd like for you to acknowledge your fear and anxiety may be coming from,
And to do that,
I'd like you to imagine floating down inside of your body,
Like a submarine or a bubble of air,
So that you can go deep down inside of your body and notice where the emotion resides.
I'd like for you to notice a shape,
Size or colour that appears within you,
It may be like a spiky ball that holds this fear and anxiety which you have.
Allow yourself to connect with that emotion and feeling as you connect with where it resides,
Where it comes from and why is it showing up for you.
Ask yourself,
How does this emotion make you feel?
And as you begin to connect with that emotion,
You can slowly begin to acknowledge it,
Release it and slowly let it go.
Ask yourself,
Did this emotion come from another individual or a collective group of people?
And if so,
Again,
Allow yourself to acknowledge them.
Call upon this person who has given you this emotion and have them for a moment visualise them standing in front of you and say to yourself,
I want you to know that I'm not responsible for this emotion,
You are.
And today,
I'm giving this emotion back to you.
For now is a time for you to acknowledge the fears and anxieties which you hold within,
So that you can begin to release them and now that you've connected with this emotion,
I'm going to guide you on a journey of relaxing and connecting much more deeply within,
So that you can begin connecting with this peace and tranquillity within you.
As you sit there,
I'd like you to focus on taking a deep breath in through your nose,
And out through your mouth.
One more time,
In through your nose,
And out through your mouth.
And as you begin to do that,
You can begin releasing this anxiety or fear which you may have.
I'd like you to begin by relaxing each and every muscle and fibre in your body.
Starting with the top of your head,
And bringing that relaxation down,
And deeper down to the tips of your toes.
Slowly relaxing the top of your head,
Bringing that relaxation down,
And deeper down through to your eyelids,
As your eyelids begin to soften,
If they've not done so already.
Bringing that relaxation further down,
And deeper down through to your cheeks,
Your nose,
And even relaxing your mouth,
As this begins to soften too.
Slowly bring that relaxation further down,
And deeper down through to your neck,
As you relax all the muscles within your neck now.
As you continue focusing on your breathing,
Taking a deep breath in through your nose,
And out,
And then bringing that relaxation down to your shoulders.
This time,
As you take that inward breath,
Allow your shoulders to rise,
And the anxieties to come with it.
And as you take that outward breath,
Allow yourself to release from the anxieties that which you have within.
Breath in through your nose,
Releasing the anxieties which you may hold.
Bring that relaxation down,
And further down through,
Deeper down now,
Down to your stomach.
Relaxing your stomach,
Through to your waist,
So that you can begin relaxing the upper half of your body,
As you begin feeling this peace and tranquility within you.
Further down,
And deeper down through your legs,
As you relax your knees,
And all the way down to the tips of your toes,
So that you can relax each and every muscle.
And now that your body is relaxed,
You may begin to notice how your mind begins to relax too,
As you find this peace and serenity within you.
That's right,
Now as you settle down,
Deeper into this lovely calm,
And peaceful feeling,
Just become aware of how comfortable and relaxing your body is.
It's such a wonderful feeling to be calm,
And I wonder if you feel the most relaxed,
And allow this relaxation to spread through your entire body,
From the top of your head to the tips of your toes,
Because nothing else matters.
There are no problems to solve,
And there is nothing at all to do.
Relax,
Relax your mind and your body,
And if your mind begins to wander away to some pleasant thoughts,
Then that's ok,
Because nobody wants anything at all right now,
Nobody needs anything,
There is absolutely nothing to do,
But relax and enjoy this wonderful awareness that is developing deep within you,
For when you are in deep relaxation,
Not only the body relaxes,
But the mind is free to discover and explore things about yourself that you did not even know,
Because everything is recorded within your unconscious mind,
And it's interesting to note how the mind works,
Almost as though you can detach yourself and view a part of you as if you were an observer,
Yet still experience different feelings,
And I wonder if you can allow yourself to remember a time when the anxiety or health related fears,
Remember the last time you experienced it,
The last time you felt anxious,
Where were you,
What were you doing,
Did you feel this need,
What was said,
If anything at all,
Or what was thought,
That triggered this response within you,
And just take your time trying to remember,
There is absolutely,
Nod your head when you are remembering this,
That's right,
Allow yourself to connect with that moment in time,
As you go through this period of self reflection,
Now,
That's good,
Really remember every detail of this,
Allow yourself to get inside the memory,
And use it as a bridge,
And travel back along the bridge to the very first time you experienced this unwanted anxiety,
To the very first,
Or perhaps one of the first moments of feeling anxious,
Or feeling preoccupied with health related issues,
You're on that bridge now,
Travelling back through time and space,
To the very first time in which it occurred,
In a moment I'm going to count back through to one,
Whilst you travel the bridge of time,
And when you arrive at one,
You will be back at where the first time this problem occurred,
Or maybe around the first time,
And it doesn't really matter,
Just relax,
And use whatever comes,
10,
Going back now,
Going further back,
7,
Travelling back over the bridge of time,
6,
5,
Ahead of you now,
Is a mist,
You're going through that mist,
You're in the mist now,
And everything around you is cloudy,
3,
Really dense,
You can't see anything except the mist,
2,
Almost there now,
And 1,
Now you are back at the first episode of anxiety,
And the mist has cleared,
And you are remembering the first time the anxiety began,
Or the time that feels right for you,
3,
Nod yourself when you're there,
Allow yourself to acknowledge through self awareness,
Good,
Now you're back there,
And you can see and experience one of the first times the unwanted anxiety occurred,
And what I want you to become aware of exactly,
Is where you're experiencing that symptom,
And wonder where in your body you experience the anxious feelings,
Just now try and locate and notice where the sensations seem to be,
As with the beginning of this guided meditation,
Allow yourself to float down inside of your body like a submarine,
Or a bubble of air,
As you go deep down inside of your body,
And notice where these feelings reside,
That's good,
And now that you're going inside that feeling,
And experience what it's trying to tell you,
Perhaps the anxiety is trying to convey a very important message for you,
Just go inside and listen to what those messages exactly,
What do you need when you feel anxious,
What is that part of your body that requires the unrest trying to tell you,
And what I would like you to imagine,
Part of you that is compelled to feel anxious,
To come forward right now,
And just make an image of that part in your mind,
See it for what it is,
And you may see an image,
Or a colour,
Or perhaps even another person,
You may see yourself,
Whatever feels right for you,
And just mentally bring that part of you forward right now,
And just take your time,
It may be just a feeling,
Or possibly even a word,
And I'll be quiet for a moment,
To allow you to connect with this part of yourself,
Okay,
Now you are in touch with your deeper self,
Your mind and body are working in complete harmony together,
What better or acceptable way can you express the feelings that you're having,
What can you do to eliminate this compulsion to feel anxious,
What can you do to change your fears,
To change your obsession with health,
To change your fear or anxiety forever,
How can you make things different,
Just listen carefully to whatever thoughts or ideas your subconscious mind is trying its best to convey,
And you may understand exactly what you need to do,
Your subconscious mind may guide you in the future,
Just take your time,
And I'll be quiet to allow you,
Okay,
And now just see yourself behaving,
Acting,
Feeling,
And thinking in a way that is more acceptable to you as the individual you are,
You realise that you have choices,
You can go this way,
Or you can go that way,
But the most important thing in your life is that you listen to your needs,
You are able to get in touch with your inner self,
You love and trust yourself,
You are your own best friend,
Your unconscious mind is here to help and guide you in everything that you do,
To make permanent changes in your life,
In your life,
For once and for all,
To change the way you think about your coping ability,
To understand that what is lacking in your life,
And find another way to achieve the needs and wants of your inner self,
To build upon your happiness,
To find what is important for you in life,
And desire to change.
From this moment onwards,
If you ever experience unrest,
You will go inside,
Inside that feeling,
And know and sense exactly what it's trying to tell you,
And you listen carefully to what your unconscious mind and to do it,
You start to believe in yourself,
In your ability to achieve balance,
You just feel more relaxed in general,
Because you know you can cope,
You absolutely believe that you can cope with life.
In the evening,
When watching television,
Or reading a book,
Or whatever you are doing,
You concentrate on the task at hand and you simply forget all about yourself,
For you feel so relaxed and content,
You quite simply do not focus on yourself,
Because you are feeling happier,
More relaxed,
You are thinking in a positive way,
And this is starting to make deep and lasting changes in your life.
Even though you may have had anxiety,
You are a reasonably healthy person,
And just mentally accept this now in your mind,
That you are a healthy person,
And you decide what is important to you,
Your health and your wellbeing,
Are on top of your list,
And your most compelling desire is to be fit and healthy,
To feel good,
To feel calm,
To feel calm and relax,
And this is having a compelling effect upon you,
The absolute desire to be fit and well,
The overwhelming desire to feel healthy,
And it's growing stronger and stronger,
You feel propelled forward to make permanent changes to your life,
And absolutely nothing will get in your way,
Right now,
Here in relaxation,
You decide to make changes in your life,
Because you are in control,
You have choices in your life,
You now choose to be healthy,
You now choose to be more relaxed and to think positively,
I would like you to now use your imagination to form an image in your mind,
To treat yourself now,
To the pleasurable vision of looking at yourself full in the mirror,
And imagine the healthier confident you looking back,
See how you move more easily and slowly,
Smiling with the glow of accomplishment,
And just step into that image right now,
And enjoy the feeling of living in a body that makes you feel happy,
Living in a body that makes you feel comfortable with yourself,
And this is your desire,
You choose this relaxation and peace above all else,
And you decide what you need to do to achieve this,
And this is your goal,
Above all else,
This is your absolute desire,
To end the struggle with anxiety,
For once and for all,
Now you are beginning to understand yourself,
And perhaps you now know,
What you did not know before,
You can choose to think more positively,
You desire comfortable from your intelligence,
You desire comfort from your family,
And above all else,
You desire comfort within yourself,
You benefit from your capacity to nurture yourself and soothe your body,
In a positive life affirming way,
And this wonderful feeling of relaxation will stay with you,
Deeply embedded within your subconscious mind,
And as the days go by,
It will grow stronger and stronger,
And you will notice the changes,
Not because I say so,
But because you want it to be so,
And I wonder how soon you will notice the difference,
Perhaps even today,
Subtle changes to enhance your life,
And nothing or no one,
Release the fears and anxiety that you have now,
And allow yourself to connect with this beautiful positive self image,
In a moment I am going to count back through to ten,
As you bring this peace,
Calm and tranquility with you,
And you begin to reconnect with this present moment,
Counting back from ten through to one,
Ten,
Waking up,
Nine,
Waking up,
Eight,
Bringing those sensations and feelings with you,
Of this peace and tranquility that resides deep within,
Seven,
Waking up,
Six,
Waking up and feeling this positivity,
Calm and tranquility,
As you embrace your positive self image,
Six,
Waking up,
Five,
Waking up,
Four,
Waking up,
Bringing all those sensations and feelings back to you,
Three,
Waking up and allowing your eyes to open in your own time,
Two,
Waking up,
Back into the room,
So that you can connect with this peace and tranquility,
Thank you for listening to this guided meditation and relaxation here on insight timer,
For releasing any fear or anxiety that you may have,
Please be sure to visit my profile here on insight timer,
Where you will find other guided meditations like these,
To support you on your spiritual journey,
As you awaken to your true self,
You can also connect with my courses here on insight timer,
And tune in to some of my live sessions,
With that I will say thank you for listening,
Take care,
And I look forward to connecting with you with another guided meditation again soon,
Bye for now.
