Hi everyone,
My name is Kate,
And today I will be taking you through an anxiety relief guided meditation.
You can start by finding a comfortable and quiet place to either sit or lie down,
And then when you're nice and cozy,
Close your eyes and begin to tune into your breath.
There is no right or wrong way to breathe.
Right now we just want to become aware of what it feels like to breathe in our body.
Is the breath feeling a little bit shallow,
Short,
Stuck or sticky?
Perhaps the breath is feeling loose and free.
Simply take note of how it feels to breathe right now,
In this very moment.
And then once you have that awareness,
Let's begin to breathe together.
Start with your exhale and just let everything go.
We'll begin to inhale for a count of 1,
2,
3,
4,
Pause for 2,
3,
Exhale 1,
2,
3,
4,
5,
6,
Pause 2,
3,
Inhale 1,
2,
3,
4,
Pause for 2,
3.
Inhale 1,
2,
3,
4,
5,
6 and allow your breath now to just be easy,
In and out through the nose,
Feel the tension leave your body with each breath out.
Now imagine that you are standing on the edge of a beautiful and serene lake.
The water is clear and calm and the sun is warm against your skin.
A gentle breeze rustles the leaves of the surrounding trees and here you feel safe and at peace.
As you continue to breathe,
Imagine your anxiety as heavy,
Dark clouds that hover over you.
Visualize these clouds slowly dissipating with each breath.
With every exhale the clouds get lighter and smaller until they vanish completely,
Leaving behind a clear and open sky.
Imagine now that you are standing at the water's edge and in your hand you hold a smooth stone.
You can feel its texture and its weight.
This stone represents your inner calm and strength.
Gently toss the stone into the lake and as it touches the water's surface you will see ripples spread out in all directions.
These ripples represent the experience you have in your mind and your body.
With each ripple,
Repeat silently to yourself,
I am safe,
I am calm,
I control my thoughts,
I find peace with each breath,
I am safe,
I am calm,
I control my thoughts,
I find peace with each breath.
As you repeat these affirmations,
You may feel a sense of warmth and comfort spreading throughout your body,
Replacing any tension or anxiety that was there.
You watch the ripples continue to expand,
Carrying your positive intentions and calming energy across the water.
Now ask yourself,
Am I okay right now?
Not later or in a fictional situation in our minds,
Now.
Am I okay right now?
The majority of the time the answer will be yes.
Breathe,
Make your ripples and stay in this calm for a few moments,
Continuing to focus on your breath and your affirmations.
Whenever distracting thoughts arise,
Gently guide your attention back to your breath and the soothing scene of the lake.
When you are ready,
Slowly bring awareness back to the present moment.
Take a few deep breaths,
Wiggle your fingers and your toes,
Maybe stretch the arms above the head,
Feeling the muscles tighten and relax.
Gently open your eyes and know that you can return to this place of inner calm and relaxation whenever you need.
You have the power to manage your anxiety and find peace within yourself.
Remember you are safe,
You are calm and you are in control.
