If your mind has been racing.
If your body feels tense.
If you're worrying about something that hasn't even happened yet.
Or if you simply feel unsettled and don't quite know why.
This meditation is for you.
For the next few minutes,
You don't have to solve anything.
You don't have to figure it out tomorrow.
You don't even have to make an anxiety disappear.
We're simply going to give you our mind and body and other experience.
And experience of grounding.
Movement.
Release.
And calm.
Now find a comfortable position.
You can sit.
Lay down.
Or even begin standing if you want to move.
Take a slow breath in through your nose.
And breathe out through your mouth.
And out.
One more time.
And let it go.
Now silently or aloud say activate grounding.
Feel your feet.
Feel the weight of your body.
Imagine roots beginning to extend beneath you.
Down through the floor.
Through the soil.
Deep into the earth.
You don't need to hold yourself up all by yourself.
Let the earth hold some of the weight.
Now say.
Activate Divine Shield.
Imagine a soft sphere of light forming around you.
Activate protection.
Let this become your sanctuary.
A peaceful space around your body where you can soften.
Activate coherence.
Place one hand over your heart.
And one over your belly.
Feel your breathing.
Feel your heart beat.
You don't need to make either one perfect.
Just know this.
And finally.
.
.
Activate deep relaxation.
Drop your shoulders.
And clench your jaw.
Relax your forehead.
Soften your belly.
Open your hands.
And let the body know.
For these next few minutes.
I'm allowed to rest.
Now we're going to do something a little different.
If you're sitting or standing.
Gently shake your hands.
Shake your wrists.
Move your shoulders.
And maybe wiggle your feet.
Let the movement be loose.
Anxiety sometimes make us want to freeze and hold everything inside.
For a few seconds.
Let the body move instead.
Shake out the pressure.
Check out the nervous energy.
Check out the consideration that you've been replying and the conversation.
Check out tomorrow.
Check out everything you don't need right now.
And stop.
Notice the difference?
Take one deep breath.
And Excel.
Now,
Imagine yourself standing beside a beautiful river.
The water is clear.
Bright.
Alive.
Reach down with your imagination and place your hands into the water.
Think of one thing that has been worrying you.
You don't have to analyze it.
Just gnosis it.
Imagine holding that worry between your hands.
Maybe it has a shape?
A texture.
A color.
Now lower your hands into the river.
And release it.
Wash the water,
Carry it downstream.
You don't have to worry.
At it.
You don't have to destroy it.
You don't have to fight it.
Just let it move.
Another worry appears.
Place that one in the water too.
And let it go The river knows how to move.
And your energy knows how to move too.
Now,
The river carries you into a journey through the five elements.
Feel cool blue water flowing gently through your body.
Through your head.
Your neck.
Your chest.
Your stomach.
What it reminds you.
I can flow.
And I don't have to control everything.
NOW!
Imagine yourself surrounded by tall green trees.
Feel them grounding upward.
Strong.
For the festival.
A breeze moves through their branches.
They bend.
They don't break.
What reminds you.
I couldn't adapt.
There's always another way forward.
Ahead,
You see a small golden fire.
Warm,
Steady.
Not overwhelming.
Place your fears into the flame.
Watch them become light.
Fire reminds you.
Energy can change.
Now,
Feel the ground beneath you again.
Solid Steady.
Support us.
Imagine warm golden earth energy moving towards your feet.
Earth reminds you.
I'm here.
Right now.
And right now is enough.
Finally.
.
.
Breathe in the cool silver light.
Imagine it clearing mental clutter.
Solving what matters.
Or what doesn't?
Metal reminds you.
I can release what I do not need to carry.
Take a breath.
And feel all five elements coming into balance.
Now imagine a beautiful red light at the base of your spine.
Let it gently illuminate your root chakra.
This is your foundation.
View the message.
I'm safe in this moment.
Let the red become warm and steady.
Now a soft orange light appears below your navel.
Let emotions move instead of becoming trapped.
I allow myself to feel without becoming the feelings.
Now,
Golden yellow light fills your solar plexus.
The place where so many of us feel anxiety.
Let the muscles around your stomach soften.
Imagine this golden light dissolving the knot.
I do not have to control everything.
Now,
Emerald Green fills your heart.
Breathe directly into the center of your chest.
Receive compassion.
Not judgment.
Belt pressure.
Compassion.
I can be gentle with myself.
Blue light enters your throat.
Release everything you haven't been able to say.
Integral light shadows around your forehead.
Thoughts begin to flow.
And violet lights open.
Above the crown of your head.
Creating space.
Around every thought.
Are our every worry?
Around every possibility.
You are brighter than the thought passing through you.
Now imagine the luminous geometric form appearing around you.
A beautiful macabre.
One pyramid of light reaching upward.
And are reaching downward.
Heaven and Earth.
Spirit and body.
Above and below.
See the geometry surrounding you.
Slowly beginning to rotate.
You do not need to make everything.
Simply sit inside it.
As it turns.
Imagine scattered energy returning to center.
Thoughts returning to center.
Emotions returning to center.
Breath returning to center.
You are sitting at the still point in the middle.
Everything can move around you.
Without moving you away from yourself.
And stay here for a moment.
Now,
7 streams of light begin to enter the space around you.
A Sapphire Blu-ray,
It brings courage.
Let it remind you.
I can meet this moment.
A golden ray brings wisdom.
I don't have to know every answer today.
And Emeril Ray brings creative possibility.
There may be solutions I cannot see yet.
A crystal white ray brings harmony.
LAG Conflict thoughts softened.
A reading green ray brings clarity.
See only the next step.
Not the next hundred.
Now,
Rubico rewarms your heart with trust and devotion.
And finally.
A violet ray surrounds your entire body.
Imagine it gently transforming the emotional charge around your anxiety.
Not fighting it.
Transforming it.
Let all seven rays blend together around you.
Now bring your attention again to the base of your spine.
Imagine a tiny spot of warm golden light.
On your next inhale.
Allow that light to rise just a little.
Up to at the belly.
Another breath.
Two at the heart.
No force.
No pushing.
Just a gentle current of life moving through you.
From the heart.
Two is the throat.
Third eye.
And the crown.
Then imagine the energy flowing back down again.
Like a wave.
Up and down.
Your body doesn't have to remain frozen in anxiety.
Energy can move.
Breath can move.
Life can move.
Now,
Return your awareness to your heart.
Imagine a tiny golden white light there.
With every breath,
It grows.
The light carries unconditional compassion.
Understanding.
Forgiveness.
Peace.
Then surround whatever part of you has been afraid.
You don't need to tell that part to stop.
Simply let it be hell.
Imagine staying gently.
I see you.
I hear you.
You can rest now.
Let the golden white light expand through your chest.
Do your entire body.
And beyond your body.
Imagine yourself sitting inside an enormous field of compassion.
With nothing to prove.
Nothing to perform.
Nothing to solve.
Just presence.
Now,
Let's practice one final exercise.
When a thought appears,
Simply name it.
Worrying?
Remembering.
Judging.
Imagining.
Then let it pass.
Another thought comes.
.
.
Name it.
And let it pass.
You don't have to climb inside every thought.
You can watch them move like clouds across an open sky.
The sky does not chase the clouds.
The sky does not fear the clouds.
The sky simply gives them room to pass.
And for the next few breaths.
Be the sky.
Breathing in.
Breathing out.
Nothing to solve.
And nothing to chase.
Just these breaths.
Now,
Know this to your body.
You'll see.
Your hands.
Your heart.
You're breathing.
Maybe the anxiety is completely gone.
Maybe has simply softened.
Maybe you just create a little more space around it.
And all of those experiences are okay.
Place one hand over your heart again.
And say.
In this moment,
I'm here.
In this moment,
I can breathe.
In this moment,
I can choose my next step.
Take one final deep breath in.
And slowly exhale.
Feel the earth underneath you.
View your body.
Gently move your fingers.
Move your toes.
Roll your shoulders.
And when you're ready.
Open your eyes.
Take this calm with you.
Not because life will always be predictable.
But because you know how to return to yourself.
And you'll be grounded.
May your views support it.
May your mind become spacious.
And may you meet yourself with compassion.
And thank you for spending these few minutes with me.
