Meditation For Anxiety With Binaural Beats

Release anxiety with this soothing, grounding meditation. This guided meditation uses the power of visualization to let go of anxious thought patterns and relax into the present moment. It's accompanied by binaural beats, which are most powerful when listened to with headphones.

Transcript

Hey this is Becca and welcome to a meditation for anxiety.

I want to start this meditation with a story about a recurring dream.

I used to have a recurring dream where I was late or I just couldn't arrive somewhere that I was trying to get to.

I couldn't deliver that paper that was due and you know different scenarios same energy would repeat over and over and over again.

And one day in one of these dreams I was getting ready to go to a party and I was really frustrated because I just couldn't get myself ready and I couldn't leave the room I was in and I couldn't get there.

I just couldn't get there and there was this clown next to me and the clown kept just messing with me just throwing crayons at me,

Painting on me,

Like messing me up.

I'm trying to look good.

I'm trying to get out the door.

This clown is just messing with me and I'm overwhelmed with emotions and frustration and anger and then all of a sudden I realized oh my god this is a dream.

Where am I even trying to go and why is it so important?

Why is it more important than me feeling good right now and why do I need to get all frustrated and upset to go to a party where I'm supposed to have fun?

How does that make any sense?

And I just I woke up I woke up in the dream it was a lucid dream and the entire dream changed after that.

I wasn't frustrated trying to get anywhere.

I just was.

I was having fun where I was and and I I left the place the room I was in because I could and I wasn't stuck in that vibration anymore of frustration and anxiety and overwhelm because I remembered or I had the space to ask myself the question what is this all for?

And that has been a remedy for me for my own anxiety in my waking life.

What is this all for?

What is this all for?

And is it am I really moving thinking and feeling from a space of intention so that whatever it is I'm caring about right now it's aligned with my deepest intention for how I want to be alive here?

So get comfortable take a deep breath and start to scan your body just becoming aware of sensation.

Becoming aware of sensation does not mean I'm fighting sensation and trying to feel some other way it just means being aware noticing.

So notice your head any sensation in your head just aware of it neutral and aware and now allow that attention awareness to slide down to your neck and shoulders and just be aware what's there.

Maybe you take a deep breath not trying to fix anything not fighting anything just noticing what does it feel like.

Allow your attention to flow down and notice your arms and your hands and your fingers your attention flowing down your spine down your torso just notice where is there sensation what does that sensation feel like.

Noticing now your hips and noticing your seat heavy on whatever you're connected to.

Noticing your legs your feet and your toes and now become aware of how much resistance you are in right now to the sensations in your body and to whatever you might be thinking about.

Imagine in front of you a gauge from zero to a hundred and see on this gauge how much resistance you are in right now to the sensations in your body to the thoughts in your head to life in general.

What's the number on that gauge?

Just first thought best thought what's the number on that gauge and once you see that number just allowing that gauge to disappear.

Okay so I'm in that much resistance good to know.

Well guess what that resistance to how I feel right now is actually keeping those sensations stuck.

So let's start to release some of that resistance and create more space to be here as we are.

So you can imagine that you are seated or laying down if you're laying down on a giant tree trunk.

What kind of tree is that today?

Notice maybe it's your favorite kind of tree maybe it's a tree that's just really steady.

When I'm feeling anxious I really like a redwood tree.

Strength.

And you can see that tree is connected to the base of your spine.

It's connected as well to your seat to your sciatic nerves that bunch up in each of your butt cheeks and it's connected to any other part of your body that you just need some extra support when grounding.

And that big wide steady tree it grows down through the building you're in wherever you are through the ground through the dirt and the rock through the water through all the layers of the planet beneath you down and down through lava until the roots of that tree connect to the core of the planet into a space that's just for you.

Grounding your body to the earth seeing it as a picture and letting it be simple.

Take a deep breath in and exhale and begin to relax just a little bit more into gravity.

Gravity is this constant downward flow assisting you in releasing,

Assisting you in stabilizing yourself,

Grounding yourself to the earth and releasing whatever is not yours to hold as if the center of that grounding cord is hollow like a garbage chute and we can use it to just drop things to drop pain to drop overwhelm to drop anxiety and anything else that we don't carry.

Begin to allow your day whatever happened before this moment today just allow it to drop with gravity allow it to just drop out of your space and if you're thinking about the future allow any thoughts about the future any feelings about the future they are ready to go to just drop down that grounding cord as well.

You do not need to manage the future in this moment you just need to be here right now.

You're safe right now.

Any projecting about what will happen next just drops like it can just slide off of your back and we'll add on to this image by visualizing above us a beautiful waterfall with this iridescent blue water that is cleansing and nourishing and replenishing to your whole being and imagine that this waterfall it assists you in cleansing yourself of whatever is making you making you feel like you're just not yourself.

That waterfall can wash it off and it works together with that grounding cord so whatever we wash up it just washes down and out that grounding cord.

Imagining this waterfall starts to pour down now down to the crown of your head and starts to wash down the back of your head down your back body down your arms your whole torso washing off your chest your belly your hips your legs just washing everything off of whatever doesn't belong here and now doesn't belong to you so that instead of resisting whatever is making us anxious right now we can sort of just tune in to a different frequency all together of nourish,

Receive,

Relax.

Nothing to resist right now.

Nourish,

Receive,

Relax.

Receive that water that cleansing water wherever you need it.

Your head,

Maybe your forehead or the back of your head needs some extra love to see that happening and allow that waterfall to help you really get into this hum of gravity that's down and out down and out letting go.

Let's intend now to release any pressure wherever it's living in your body and your mind any pressure to be perfect to do it perfectly to do it right to get it all done blah blah blah can you let that go right now even just a little bit of it can you let it go and allow that waterfall to help you wash it off and that grounding cord beneath you helps you let it go.

You are so powerful that all you need is an intention and a belief in your own power and there's nothing you can't do.

Absolutely nothing.

So can you now intend to release other people's ideas about what you need to be doing with your life or other people's ideas about honestly anything at all.

If I'm holding on in my mind in my body to someone else's ideas about the world and I'm trying to fit my life to that picture to that frame it might be a little squishy and it might make me anxious.

Another way to say that is I spoke about that dream that I had where I woke up and realized why am I even stressing out about getting to this party.

Who cares about the party.

Often we're anxious because we care so much about the party.

Right.

Like who is that even for.

Is that for me stressing out to get to this party and making sure that I'm doing it right or is that for someone else.

Is that really for me.

Sometimes it's for me if I want to go to the party and I'm having a good time getting there.

Right.

Sometimes it's not for me.

And to be able to tell the difference that if something's actually not nourishing me maybe it's not a priority.

So another part of that dream was or I guess maybe my reflections later on the dream was I'm the party.

I am always the party.

The party is wherever I am and there's nowhere I need to rush to.

I have decided that I am the party and it travels with me.

So that there's no life or death pressure to become something other than me in this present moment.

So intend to release all that pressure.

Other people's opinion.

Other people's pressure.

Other people's parties.

Listen we're going to go to those parties and we're going to have fun but on our own terms.

And on the inside we are already the party.

So it's just a party in a party.

Right.

It's not coming from a lack like I need this thing or else I'm not enough.

So intending to release just all that noise.

All that noise that says the party is elsewhere.

Allowing that waterfall to just wash it off.

Let it go.

Let it drop.

Allow that pressure to drop off your shoulders.

Not by resisting the pressure.

The tension.

Not by resisting a situation.

Letting go requires first releasing the resistance.

It's okay.

It's okay that I really was stressed out to get to that party.

It's okay that I got really angry at that clown and lost myself for a bit.

It's okay that I'm anxious.

It's okay that I'm a mess.

Maybe it's all okay.

Can I let it all be okay?

The more I can let it be okay the more space I have to become the party.

At the party it's all okay.

It's always okay.

Everything is always okay.

Even when it doesn't feel like it.

Even when it feels like everything's wrong.

Everything hurts.

Everything's a mess.

Even then it's okay.

So allow that waterfall now to wash off any energy in your space that says it's not okay.

Let's just wash that off because it is.

Instead of fighting anxiety,

Instead of fighting our state,

What if we got better at being neutral?

What if we got better at holding space for ourselves without reacting,

Without resisting,

Without fighting so hard to make things some other way?

Who would we be if we could just know no matter what that it's okay?

If we could hold that big space for ourselves,

What would it feel like to be in our bodies with that level of trust in ourselves and trust in life?

And can we trust in life even when it seems like everything's just shit?

Everything's a mess.

Everything's gone to shit.

This happened.

That's happened.

There's just chaos everywhere.

And can I trust it?

Can I trust myself?

Can I trust it because if I can trust it,

It will be an easier ride.

If I'm not in resistance to life,

Then I can let it take me wherever it wants to take me.

And I can learn from every experience I have.

And I can use it all as fuel to grow and evolve and become someone stronger.

At the end of the day,

It's all about becoming stronger.

So really now allow that waterfall to just wash off any resistance that says,

I do not want to experience challenges because they hurt and they're awful and everything should be perfect.

That is bullshit.

If you never experience any challenges,

How are you supposed to grow and learn?

We might think that if our life is challenging,

It's because we did something wrong,

But that could not be farther from the truth.

If your life has challenges,

It's so you can grow.

It's so you can become stronger.

So you can become this person that can hold a bigger space,

Meaning no matter the sensation,

No matter the thought,

No matter the event,

Can I be at ease?

That is real strength.

And every challenge you face,

You are deepening your capacity to hold ease,

No matter what comes at you.

And that is the measure of success,

Or at least it's my measure.

You can have your own,

But that's my measure of success is no matter what,

I'm okay.

No matter what,

Everything's okay.

Take a deep breath in and a big sigh.

And just set the intention to continue for the rest of your day or night to give yourself more permission to be as you are,

To not resist your state and to trust that everything is and always will be okay.

Reviews

I love your calming voice!!!