Working with Anxiety Guided Meditation

Anxiety can feel really difficult. In this guided meditation, you'll have a chance to work with it and use it as a way to listen to your intuition.

Transcript

Hi,

This is Angela Marie Patnode,

Transformational coach and spiritual mentor.

And in this meditation,

We're working with anxiety.

And anxiety is something that we experience from time to time in life where we can.

And it's really a path to freedom through the anxiety.

The anxiety is really something that wakes us up and helps us see where we're possibly stuck or identified or worried about something in the future or where we're not following our true path and we're getting off the mark.

And so it really is a gift and I know it doesn't feel like it when you're experiencing it.

But from my own life experience,

I can say I'm truly grateful for having had experience with anxiety and it still comes and goes at times when I get out of alignment with my true essence.

So let's start with the eyes closed and sitting in a comfortable position.

Having the feet either flat on the floor if you're in a chair or folded,

Cross legged on the couch or on your bed.

And have your spine fairly straight and your chin is level with the floor.

And let's start with a deep inhale into the body.

And as you exhale,

Relax into the floor or the cushions or the chair wherever you're sitting.

And take another deep inhale in really filling the lungs.

And as you exhale,

Soften the shoulders on the torso.

And then allow the breath to breathe itself as it moves in and it moves out.

There's no need to control the breath.

There's no need to have rhythmic breathing.

We want to just have the breath breathe on its own as if you're watching a movie or reading a book.

It just breathes in and out.

And let's go through the body relaxing the body bringing the awareness to the top of the head,

Relaxing any tension in the face or the jaw.

Relaxing any tension in the neck and the shoulders and soften the shoulders.

Moving down the spine to the hips and the hips are nestled into the cushion or the chair.

Moving the awareness down the legs relaxing any tension in the knees and the feet.

And bring that awareness back up from your feet through your knees.

Traveling up past your hips and your spine and down the arms and relax the elbows and the hands.

And bring your awareness to your heartbeat.

And then bring your awareness to your breath.

And notice the sensation of the breath moving in through the nose and how it feels as it exits the nose.

And when the mind wanders bring the awareness back to the breath with compassion and kindness.

And now take a moment to bring your awareness into your heart space or your chest area in your stomach.

And notice where you feel the anxiety.

Notice where you feel it in your body.

And notice what it feels like if you could put words to it.

What descriptive words would describe the feeling of anxiety.

Is it sharp?

Is it dull?

Is it radiate?

Is it a tightness?

Is it heaviness?

Notice what it feels like.

Notice if it is permanent.

Does it stay the same all the time or does it have variations in it?

Like a vibration.

Does it move?

Does it intensify and then detensify and then intensify again?

Notice the subtleties of the anxiety.

And notice if there is any resistance to having the anxiety.

Notice if there is a pushing away like wishing it wasn't there.

And just be without for a moment.

Now imagine opening to the possibility of acceptance,

Of being okay with it being there.

It's okay that the anxiety is there.

It's okay that you're feeling it.

And just notice what the mind says,

It might say that it's not okay.

Might wish it to go away.

And just notice the thoughts.

And come back to the breath.

Come back to this moment.

And as you move in your meditation,

As you sit,

Notice the anxiety,

What it feels like.

And then notice the resistance.

There's a pushing,

Wanting to push it away.

Wanting it to go away,

Which is a normal part.

That's what our minds want to do because it doesn't feel comfortable to have anxiety.

But when we can embrace it,

When we can say,

You're welcome here,

It's okay.

And relax into the feeling.

It's not a forced relaxation.

It's a relaxation into the feeling of acceptance.

And coming back to the breath,

Noticing the inhale and the exhale through the nose.

And continue sitting as long as you are drawn to sit.

When you just think you can't take it any longer,

Sit for a little bit longer and see what happens.

See what happens in your experience and observe.

And a prayer of loving kindness for ourselves,

May I be free from suffering and may I have peace and happiness.

And may all beings be free from suffering and may all beings have peace and happiness.

Wishing you a beautiful day.

Namaste.

Reviews

Wonderful! Thank you!

Simple and succinct phrasing

This was medicine for my soul and it planted a real seed of consciousness to my current experience with anxiety.

Beautiful guidance. Thank you ❤️

I really needed this 💔

Thank you for this meditation. It made me think more about acceptance and detaching from judgement.

Very helpful. Thank you. Namaste.

I have always hated my anxiety and the feelings it brings with it, however this meditation offered me a new way to look at it. Perhaps if I can welcome it instead of fighting it, I can use it as a tool for insight into my life, thus feeling less resistance. It's a nice perspective. I'll certainly come back to this meditation again. Thank you.

Really helpful when you feel overwhelmed or anxious

I really appreciate the gentle guidance on being with anxiety.
Thank you!

Very nice and great beginners acceptance practice...concepts from RAIN meditations are always great!

Nice and calming. Anxiety reducing. ☯️

Very peaceful voice and energy! Thank you!

I loved this, will be doing this one again for sure, thank you

Thank you! Namaste.

I really like how you say to accept the anxiety, it's ok to feel that way. This acceptance helps me to feel like my anxiety doesn't have so much power over me. Thank you!

Thankful this is out there. I will return to this in the future.