Meditation for anxiety.
To begin,
Find a comfortable spot,
Either sitting or lying down.
Gently close your eyes,
And begin to breathe in through your nose for the count of four.
Breathe out through your mouth for the count of six.
Breathing in for four.
Breathing out for six.
Breathing in for four.
Breathing out for six.
Repeating two more times,
Allowing your breath to return to its natural rhythm.
Begin to notice any sounds you may hear in your environment.
Without getting attached to them,
Just simply noticing.
Notice what you can feel against your skin.
Maybe the temperature of the air,
Or your clothing against your skin.
Bringing your awareness to your mind's eye,
Your third eye.
Noticing what you can see.
Maybe shadows,
Lightness,
Colors,
Or shapes.
Bringing your awareness to your tongue.
What can you taste?
Letting your senses go.
Begin to see or feel a calming light all around you.
This light takes away any worries or fears.
It helps you feel relaxed and at ease.
Feeling this light enter through your head,
Washing down your forehead.
Pass your eyes into your cheeks,
Your jaw.
Flowing down your neck,
To the tops of your shoulders.
Down your arms,
Into your hands and fingertips.
Feeling this calming light flow into your chest,
Opening your lungs.
Flowing down your spine,
Calming your nervous system.
Into your low back and stomach.
Feeling this calmness flow into your hips and pelvis.
Down your legs,
Into your thighs,
Knees,
Calves and shins.
Feeling this light enter your feet and your toes.
Taking a moment to enjoy this feeling of this calming light that has completely washed over you and filled you from head to toe.
Starting to sense this light flow past your feet,
All the way down your floor,
Through all the layers of the earth.
Until it reaches the center of the earth.
Feeling this connection to this calming light above and the earth's supportive grounding energy below.
Through this channel of light,
The earth's energy flows up through all the layers into your feet.
Filling your entire body from toes to top of head.
Feeling you with so much safety,
Security and groundedness.
Taking a moment to sit in this connection.
I'd like to introduce a mantra.
A mantra is a word that you silently repeat in your mind.
If your mind begins to wander,
Just gently bring it back to your mantra.
The mantra is Aum Shanti Aum.
Which means peace in body,
Peace in mind,
And peace in spirit.
So begin to gently repeat the mantra Aum Shanti Aum.
I'll watch the time for you and gently guide you back when it's time.
Aum Shanti Aum.
Back to your mouth.
Feeling into your body and what you feel against your skin.
Finally noticing any sounds in your environment.
Studying the intention that you bring this calming energy with you into the rest of your day.
If you find yourself feeling anxious in the future,
Remembering to take those slow deep breaths,
Elongating your exhale.
Coming back to the mantra Aum Shanti Aum.
Thank you for meditating with me today.
I'm wishing you a wonderful rest of your day.
Namaste.
