Welcome to this guided meditation for anxiety.
This practice is a tool you can use when you are experiencing anxiety and stress.
We will work on aligning your chakras,
Your mind and heart,
As they can be pulled out of their natural state of peace.
Anxiety can be idiopathic,
Meaning there is no known cause.
And in those times when it feels there is no cause,
We can feel hopeless and pulled into a tornado that we can't seem to pull ourselves out of.
This is when we find soulless in acceptance.
By accepting,
Instead of rejecting this feeling within us,
We soften our grip on it,
We look at it from the vibration of love,
And the anxiety will naturally begin to soften.
And as all things do,
It will eventually shift.
Anxiety can be triggered by many causes.
A busy,
Overactive mind,
High levels of stress,
Busyness,
Excitement,
And fear.
In these times we turn to present awareness.
Because if we can be present with what is right in front of us in each moment,
Instead of constantly processing the past and trying to control our future,
Our mind and emotions are simplified.
We can finally begin to connect to peace and gratitude because we have made space to process one thing at a time.
We have high expectations for this brain and this body of ours.
What would happen if we gave ourselves some space to rest and digest life?
I want you to allow your eyes to soften and your breath to flow with ease into your lower belly.
Let's begin our practice by moving into the root chakra.
The root chakra is about being present and feeling safe.
If you can feel present and comfortable with where you are,
Anxiety softens its grip and allows you to see the gifts in life.
It allows you to connect to gratitude and an inner knowing that everything is okay.
Let's connect to this safe space within ourselves.
Instead of trying to constantly create a comfortable environment with the right amount of cash flow,
Supportive relationships,
Success and health,
All of these things are important,
But they are not the foundation of true security and safety.
You are the foundation,
Your inner world.
Let's do a visualization practice to help develop a sense of calm when your outer world may feel chaotic.
I want you to see yourself.
See your face,
Your eyes,
Your body and the clothes you are wearing right now.
I want you to be aware that this body,
This is your home.
Sure,
Sometimes there are leaky pipes and things that may not always work perfectly,
But most of your functions do work.
You are an amazing vessel,
Not only a vessel,
But a temple,
A sacred temple.
And in this temple of your body,
You have your own vortex of energy,
Separate from other people,
Separate from your environment.
Everything is energy and it all can be charged with a fear-based or love-based vibration.
When you're feeling anxious,
You're charged with a fear-based vibration.
And your temple,
Your home,
It feels that,
It penetrates that.
Your body responds to that energy.
You are the conductor of how your energy is charged,
Whether it's fear or love,
And it is your thoughts and emotions that affect this energy vortex.
Can you see what your energy body would look like when it is in the love vibration,
When you are thinking loving thoughts and have calm emotions?
Notice how your expression changes on your face,
Your posture,
Your breathing.
Remember this is your temple,
Your home,
And no one else's.
Now let's envision a bit of chaos outside of you.
Maybe it's a traffic jam or everyone is stressed and projecting their stress onto you,
And you yourself have many things to do that day.
Can you keep your sacred space in the love vibration?
Let's envision this.
This calm,
Beautiful,
Loving energy,
Loving presence in the middle of a chaotic environment,
You float through like a white light,
Unwavering to the darkness surrounding it.
Eventually,
The darkness around your light begins to shift.
It begins to lighten.
Ah,
This is new.
Usually it is your light that gets dimmed by the darkness around it,
Or the chaos around it,
But now the darkness is beginning to brighten.
Your inner calm is affecting your environment.
Feel this in your body.
Know that you have this power,
Just as you can get pulled down by negativity and stress.
You can also hold space for calmness and joy.
And as you do,
It elevates everyone and everything around you.
See this light energy,
This calm awareness and love that you are,
Expanded as far as the eye can see,
Shining your light around the planet.
And we move on to the sacral chakra.
We release any shame,
Guilt,
Or judgment that you carry that's tied to anxiety.
And we're going to consciously replace it with acceptance.
What would that feel like if you did not judge the times you felt anxious or have experienced panic attacks?
And you could just accept that in that moment,
You are feeling what you are feeling and that it is okay.
Acceptance is the essential ingredient to change.
Let's give your anxiety a safe space to be felt,
Processed,
And eventually released.
For these actions to occur,
We need to create a space of acceptance.
Let's release resistance to it,
The not wanting it,
And try full acceptance.
I want you to take some time to reach within yourself and tap into the stream of love,
Of acceptance,
Of non-judgment.
Reach within and hold space for all of your perceived flaws and undesired emotions,
Undesired thoughts.
And instead of rejecting these parts of you,
Accept them.
I'll give you some time to embrace your whole self in acceptance,
Every part of you.
Moving into the solar plexus chakra,
Let's believe in our strength and our resiliency.
Let's believe in ourselves.
You are a powerful creator.
You have created everything in your life.
It can be empowering to accept this truth,
That you are powerful,
That you can create change,
That you can live your best life as your highest version of self.
The first step in that creation is releasing doubt.
Doubt stems from fear,
Fear that we are not worthy of happiness or worthy of our dreams,
That something is wrong with us and we just aren't good enough.
Let's step into your power.
Let's spark creation that is in alignment with you.
Let's feed new patterns and belief systems that are healthy for you.
All thoughts are energy and create corresponding actions that spark emotions.
Let's use our thoughts intentionally right now to connect you with your highest version of self.
We connect with your highest version of self.
What does he or she look like?
What is your mental state while living in your fullest potential?
And what things are you doing differently?
As you connect to this dream self and dream life,
Anxiety free,
You are sparking creation and watering the seeds of balance and alignment.
I'll give you some time to see and feel this version of self.
Moving into the heart chakra.
Our heart is our emotional consciousness.
When we feel anxiety,
The heart gets overworked and exhausted.
Let's help our body lighten its load and clear the energy field.
Clear the emotional field of all that is not supporting your highest good at this time.
As we offer a self love practice of clearing and recharging your aura.
Using your hands,
I want you to gently sweep down your body from head to toe towards the earth.
Sweeping away any negativity,
Stress,
Heaviness or anxiety and gifting it back to mother earth,
She will recycle it for you.
Do this sweeping motion in the air,
In your aura,
All around you.
And also gently on the surface of your skin,
Your clothes and your hair.
I'll give you some time to repeat this sweeping motion down towards the earth.
Be sure to sweep off the feet so they don't get stuck with any of this energy.
Move slowly and you may be able to feel the energy in your hands.
Beautiful.
Now let's fill your aura,
Fill your body in the spaces where we just removed stagnant energy and refill those voids with positive love based energy.
An energy of calmness and peace.
Simply pull this energy up from the earth,
This loving and pure energy.
Now make a scooping motion,
Scooping up this positive calming energy from the earth and bringing it into your body.
Pulling it up from the earth into your feet,
Legs,
Your torso,
Arms and head.
Saving all parts of you as well as your aura.
I'll give you some time to absorb this beautiful energy.
Moving to the throat chakra.
Let's express the deepest truth of your heart.
Yes the heart can feel pain and stress but at its deepest level it's just love.
So from this state of love it sees all of life as a gift.
I want for you to connect with all of the gifts in your life right now.
It may be simple gifts like having clean water or a roof over your head or larger gifts like healthy relationships,
Abundance and health.
I want you to say what you are grateful for out loud using your words.
We use words because they are even more powerful than thoughts.
We align you with gratitude instead of fear of what you do not have or where you are not in life.
We honor where you are,
What you have done and who you are as a person.
I'll give you some time to state all that you are grateful for right now in life.
Moving to the third eye chakra.
Your intuition is all knowing and it is accessible at all times.
All we need to do is create the space to listen and receive its whispers of wisdom.
Even through anxiety and experiences of suffering there are beautiful gifts and messages to be received.
Let us ask your intuition a question and receive the answer.
Your answer may appear in a feeling,
A thought,
An image or inner knowing.
Let us ask your intuition,
What message does my anxiety have for me?
I'll repeat this two more times and give you some time to receive your answer from your inner knowing.
What message does my anxiety have for me?
What message does my anxiety have for me?
Lovely work.
Whatever message did or did not arise for you,
Hold acceptance in your heart of this as just what you need at this time and that even in no message there is a message.
If you did receive a message,
It may have been literal or symbolic.
You can pause the recording now and interpret it or do it at the end of the practice.
Moving into the crown chakra.
With anxiety our mind can be over-activated,
Working hard to try and sustain our sympathetic nervous system which prepares us for fight or taking flight.
It's used for survival.
But in this day and age it's used for insignificant stressors that are not life threatening.
Let's activate our parasympathetic nervous system.
The rest and restore system.
Because last I checked you're not running from a lion.
It's safe for your body and mind to rest and restore.
We can do this with our breath.
Our breath is the key to unlocking the parasympathetic system.
The breath is our most powerful tool and lucky for you it's always on hand.
It connects us to gratitude for being alive.
It brings our mind to the present moment by giving it a simple steady focal point.
And when we are breathing fully our nervous system calms down.
Our organs function at their optimal level and our anxiety decreases.
Place one hand on your lower belly and one on your chest.
And take a deep breath in for one,
Two,
Three,
Four and out for two,
Three,
Four.
In for four and out for four.
Now taking a deep breath in and sighing as you exhale.
Great.
One more time with a large breath in and a sigh as you exhale.
I'm going to give you one minute to focus on your breath and allow it to flow with ease.
Relaxing the nervous system in mind.
If your mind gets pulled into your thoughts that's okay.
Lovely work.
We have tuned in to seven different practices to assist you with your anxiety today.
I hope you are feeling a little bit closer to your inner calm.
I want to leave you with this quote from Carlos Castaneda.
Happiness is an attitude.
