Taking Control From Fear & Anxiety Meditation

Just imagine how different our lives would be if we could feel fear and anxiety and not allow those feelings to take center stage in our lives. This meditation is an exercise to help us learn to stay in the drivers seat of our lives, even we are afraid or anxious.

Transcript

My name is Shinhwa Hock,

And I'd like to welcome you to our meditation for facing our fears.

The purpose of this meditation is to demonstrate that it is possible to feel fear and anxiety while not allowing those feelings to take the lead.

Before we begin,

Please make sure you are in a safe and comfortable environment.

Feel free to sit up or lie down.

Let's go ahead and release a little tension with a few cleansing breaths.

Breathing in through your nose and out through your mouth.

If breathing through your nose is difficult for any reason,

It's okay to just breathe through your mouth.

You're not doing it wrong.

Go ahead,

Close your eyes,

And take a deep breath in,

And exhale slowly.

Deep breath in,

And exhale slowly.

Deep breath in,

And exhale slowly.

Now,

We're going to slow our breathing down a bit by taking a deep breath in,

And then holding it for a count of seven before we exhale.

Deep breath in,

And hold.

One,

Two,

Three,

Four,

Five,

Six,

Seven.

And exhale.

Take a deep breath in,

And hold.

One,

Two,

Three,

Four,

Five,

Six,

Seven.

And exhale.

Deep breath in,

And hold.

One,

Two,

Three,

Four,

Five,

Six,

Seven.

And exhale.

Now,

Take a moment to just breathe normally.

Breathe in,

And exhale.

Breathe in,

And exhale.

With each exhale,

You're feeling more and more relaxed,

Safe,

And open to this experience.

Breathe in,

And exhale.

Deep breath in,

And exhale.

Deep breath in,

And exhale.

Breathe in,

You're walking along a beautiful beach.

Feel the warm and gentle breeze as it touches your skin,

And gently blows through your hair.

Feel the sand in between your toes as you take a slow,

Easy stroll along the beach.

You can smell the salt water in the air.

The temperature is perfect.

And if you look straight ahead,

You'll see a big,

Beautiful body of water.

The water reflects the color of the beautiful crystal blue sky.

And you can see all the way to the bottom.

Go ahead and walk towards the water.

Now imagine that you are just at the water's edge.

Take in this beautiful sight for a moment.

Notice the seagulls flying back and forth across the water.

It's almost as if they are dancers flying in sync like an expertly choreographed ballet.

Imagine yourself gently spinning around and imitating the birds every move.

Let go of any thoughts that someone may be watching and judging you.

Feel the freedom.

Now imagine from where you are standing.

You can see the shore on the other side of this body of water.

It's not close enough to be clear,

But it is close enough for you to see that the shore is there.

As you're looking across this beautiful,

Sun-kissed body of water,

You can see someone on the other shore.

They are waving for you to come over.

You want to go,

But you are afraid.

It's comfortable where you are,

But deep down you know you can't stay where you are forever.

Take a deep breath in and breathe out slowly.

Take a deep breath in and breathe out slowly,

Releasing any tension or anxiety that may be surfacing.

Take a deep breath in and breathe out slowly.

Deep breath in and breathe out slowly.

Now bring your awareness back to the water.

Just a few feet away from you,

On your left,

Is a canoe.

It's sitting halfway into the water and halfway on the beach.

Take a look at it.

It's made very well and it's strong enough to carry you safely to the other side of the water.

Take a deep breath in and exhale slowly.

Walk towards the canoe.

Now take both hands and push the canoe into the water.

Feel the water as it gently covers your feet.

Open your ankles and your legs as you walk deeper into the water alongside the canoe.

Hop into the canoe.

You feel comfortable and at peace.

You don't even have to paddle because the current is carrying you exactly where you want to go.

The sun is gently beaming down on you and you are so relaxed that you drift off to sleep.

You are now in the middle of the water.

Halfway to your destination.

You wake up when you notice that the air has gotten a little cooler.

As you look up to the sky,

You see storm clouds rolling in covering up the sun's light.

Take a deep breath in and breathe out slowly.

Take a deep breath in and breathe out slowly.

Deep breath in and breathe out slowly.

Everything goes dark quickly and it's begun to rain.

Feel the rain as it begins to pour faster and harder hitting your face making it difficult to see and breathe.

Feel the heaviness of your wet clothes.

The wind is picking up and the storm intensifies with thunder and lightning.

The wind picks up even more and the current is changing pulling your canoe into a different direction.

Take a deep breath in and breathe out slowly.

Deep breath in and breathe out slowly.

Allow yourself to feel the fear but know that you are completely safe.

Take a deep breath in and breathe out slowly.

You may be feeling like you're about to go into panic mode but you know that allowing feelings of fear and panic to take over won't help you right now.

So we manage our fear and panic by continuing to breathe.

Deep breath in and breathe out slowly.

Deep breath in and breathe out slowly.

Feel yourself beginning to calm down.

The calmer you get the easier it is to make the best decisions for yourself.

The storm is still raging all around you but with each exhale you are getting more and more Now that you are calmer,

You remember that there are oars or paddles on each side of the canoe.

Take them out and place them in the water.

Before you begin rowing,

You stare out into the dark treacherous weather to find a glimpse of the shore.

Off in the distance,

You see something.

You squint to see if you can get a better picture.

And you do.

You see the same person you saw earlier from the beach.

They are waving a big bright yellow flashing light from side to side showing you the way to the new shore.

Now that you know which direction you need to go,

Begin to row your canoe toward the flashing yellow light.

Although the storm is still raging around you,

You are keeping your focus on the destination.

The fear is still there.

The anxiousness is still there.

But they are not in control.

You are in control.

You are always in control.

Deep breath in.

And exhale slowly.

You are strong.

You are powerful.

You are focused on the destination.

You have made a choice to keep moving and breathing through the storm.

Take a deep breath in.

And breathe out slowly.

You are strong.

You are powerful.

You are focused on the destination at hand.

You are strong enough to feel fear and anxiety and not allow those feelings to take the lead.

Deep breath in.

And breathe out slowly.

Deep breath in.

And breathe out slowly.

I am strong.

I am powerful.

I am focused on the destination at hand.

I am strong enough to feel fear and anxiety and not allow those feelings to take the lead.

I am strong.

I am powerful.

I am focused on the destination at hand.

I am strong enough to feel fear and anxiety and not allow those feelings to take the lead.

The rain has stopped.

The winds have died down.

And the clouds have moved away making room for the sun to appear again.

The seagulls have resumed their ballet in the sky.

You are at peace.

Like all storms,

This one had a beginning and an end.

Take a deep breath in.

And exhale slowly.

The water is calm again.

And the current is happily carrying you towards the shore.

You are now close enough to the shore to clearly see who the person is that's been waving at you.

They are waving and jumping up and down with joy.

They are so proud of you for pushing through.

And you smile because you recognize this person.

They are you.

They represent that part of you that gets stronger and celebrates every time you make it through the hard things in life.

They represent that part of you that gives you that gentle nudge to keep going.

You've made it through many hard things.

You made it because you decided you could and you did.

You are safe.

You are loved and always cared for.

Take a deep breath in and breathe out slowly.

Deep breath in and breathe out slowly.

Deep breath in and breathe out slowly.

Now begin to bring your awareness back to your body.

Move your hands and your feet around,

Reconnecting fully with who you are in the present.

As you begin to reconnect,

Focus on these affirming thoughts.

I am safe.

I am loved.

I am strong.

I am powerful.

I am focused on the destination at hand.

I am strong enough to feel fear and anxiety and not allow these feelings to take the lead.

I am safe.

I am loved.

I am strong.

I am powerful.

I am focused on the destination at hand.

I am strong enough to feel fear and anxiety and not allow those feelings to take the lead.

Now take a deep breath in and exhale.

Deep breath in and exhale.

Deep breath in and exhale.

And when you're ready,

Slowly open your eyes.

Take a few moments to continue to reconnect with your body before jumping back into your day.

And remember,

When fear and anxiety show up,

You don't have to allow them to take over.

You are in control.

You are safe.

Just pause and breathe.

Remember to always breathe.

I wish you peace,

Joy,

And so much love.

Reviews

Thank you for that lovey journey to peace and possibility.

This literally just pulled me out of severe anxiety! I've never been able to visualize a meditation so well. Your voice along with the story and the sounds really took me there. I really felt like I was in that storm. I've listened a few times now. Thank you ❤️🙏

This meditation made me feel many things,,, first, your voice is so calming and soothing. I felt as if I was in my own movie, your descriptions was so easy for my imagination to picture. I smiled, cried and smiled again while feeling stronger each time. This meditation is one that I revisit often because of how healing it is but also strengthening to my spirit. May love, blessings and continued success be with you always! Thank you for creating this meditation and helping manage my anxiety. ❤️🙏🏾

Excellent, thank you!

Amazing meditation. A great journey through fear and anxiety, and puts you at ease naturally and thoughtfully.