Welcome to this meditation for reducing anxiety.
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes.
Take a deep breath in,
And as you exhale,
Release all the tension and the worry you may be holding onto in your body.
Today we will focus on cultivating a sense of calm and tranquility within ourselves,
Allowing anxiety to gently melt away.
Remember that you are in control of your thoughts and emotions.
Let's begin.
Take a moment to become aware of your breath.
Notice the sensation of the cool air entering your nostrils as you inhale,
And the warm air leaving your body as you exhale.
Allow your breath to guide you into a state of deep relaxation.
Now bring your attention to any areas of tension or discomfort in your body.
Within each breath,
Imagine sending waves of relaxation to those areas.
Feel the tension dissolve as you exhale,
Leaving you with a sense of ease and lightness.
As you continue to breathe deeply,
Imagine yourself surrounded by a soft,
White,
Glowing light.
This light represents peace and serenity.
With each breath,
This light expands,
Enveloping your entire being in a soothing embrace.
Now I invite you to acknowledge any anxious thoughts or worries that may be present in your mind.
Instead of trying to push them away,
Gently observe with compassion.
Recognize that these thoughts do not define you,
And they do not have the power over you.
As you observe these thoughts,
Imagine placing them on a soft,
Fluffy cloud that floats gently above you.
Release them,
Allowing them to drift away,
Far from your mind and body.
Trust that you can return to them later,
If necessary,
With a calmer and clearer perspective.
Now shift your focus to the present moment.
Become aware of the sensations in your body,
The feeling of your feet on the ground,
The weight of your body supported by the surface beneath you.
Notice any sounds in your environment,
Whether they are near or far.
Allow yourself to fully immerse in the present moment,
Free from worries of the past or future.
As you stay grounded in the present,
As you stay grounded in the present,
Take a moment to connect with your breath once again.
Feel the gentle rise and fall of your chest as you inhale and exhale.
Allow the rhythm of your breath to anchor you to the present moment,
Bringing you a sense of peace and tranquility.
Now let's cultivate a feeling of gratitude within our hearts.
Bring to mind something or someone you are grateful for.
It could be a person,
A place,
A cherished memory,
Or even a simple pleasure in your life.
Allow this gratitude to fill your heart,
Shifting your focus from anxiety to appreciation.
With each breath,
Inhale this gratitude and exhale any remaining tension or worry.
Feel your body and mind becoming lighter and more at ease.
Embrace this moment of gratitude,
Knowing that you have the power to choose peace over anxiety.
As we come to the end of this meditation,
Take a moment to honour yourself for dedicating this time to your well-being.
Know that you have the capacity to reduce anxiety and find inner calm whenever you need it.
Gently bring your awareness back to your breath.
Take a deep breath in,
Holding for three seconds.
And as you exhale,
Take a deep breath in,
This time holding for five seconds.
And as you exhale,
One more time,
Take a deep breath in for up to seven seconds.
And exhale.
Slowly begin to wiggle your fingers and toes.
And when you are ready,
Open your eyes and take a moment to appreciate the stillness and peace you've cultivated within.
Carry this sense of calm and tranquility with you as you continue your day.
Remember you have the tools to reduce anxiety and find peace within yourself.
Whenever you feel the need,
Return to your breath.
Anchor yourself in the present moment and choose to embrace a state of calmness,
Remembering that you are always in control,
Always in charge of your thoughts,
And you have the ability and capacity to channel them into a state of calmness and relaxation.
Thank you for joining me today in this wonderful meditation.
Upgrading Mindsets.
Love,
Coach K.
