Hello,
My name is Kori and for this relieving,
Reducing anxiety meditation,
You choose a comfortable position,
Whichever suits you.
Check in with your body,
Make sure that everything feels comfortable.
Wrap your shoulders a little bit away from your ears,
Soften your jaw,
Straighten your spine if you're seated,
Close your eyes if you haven't done so already and retreat inside of the mind.
Bring your awareness to your breath and use your breath to relax the body,
Taking you into a deeper state of meditation just by slowing down your breathing.
So feel your breath,
Notice the pace,
Notice the depth of your breathing and then alter it so that it's longer and slower and deeper.
Don't over-emphasize on the breath too much that it feels uncomfortable,
That you're trying too hard with your breathing.
Just gently breathe in a long slow breath.
Slowly and slowly breathe out a long slow exhale.
Make it so that your breathing feels good,
It doesn't feel strained in any way.
Fall into a pattern with your breathing that you can stay with throughout the entire meditation.
Pull your focus and attention down into your chest area,
Around your heart center and your physical heart.
If you're feeling any kind of nervousness or stress or anxiety,
This part of our body tends to be one of the main places where we hold it.
Our chest feels tight,
Uncomfortable.
Start to pull your breath into your heart center,
Aiming for the middle of your chest.
See the breath as something that's healing,
Something that you're welcoming into your body to help you.
Using your mind,
Imagine your breath as a color.
Allow a color to come into your inner sight.
Maybe you see green or purple or gold.
Let that color start to formulate and imagine your breath is flowing with that healing color attached to it.
So for me,
I see gold right now.
I'm breathing in a long,
Slow breath in through my nose,
Down into my heart center.
It's sprinkling gold all over my heart chakra,
My lungs,
My physical heart.
Like gold dust just falling and covering everything inside of me.
A layer of gold is surrounding my heart.
I'm starting to feel a sense of safety and protection.
Like my breath has my back.
It's bringing this healing color into my energy field.
And then as I breathe out,
I use my breath to consciously release.
And then what comes to mind is what am I releasing?
What's making me stressed?
What's making me anxious?
Maybe it's the bills to pay.
Maybe it's a time schedule I have to stick to.
Am I having relationship problems?
Let something trickle into your mind and then breathe it out,
Literally breathe out the worry of the bills.
There we go.
I'm releasing you.
And as I breathe in again,
A nice big golden breath.
It covers,
Protects and heals inside of me.
Then I breathe out any worry I have about my relationships.
I just let them go for now.
Right now I'm healing my body.
I'm doing something good.
I'm bringing my blood pressure down.
I'm bringing some peace into my heart center.
I'm giving myself a break from all that is in my life.
I'm retreating inward with this meditation.
And inside is safe.
Everything inside of me is calm and gold.
You may start to notice your body softening into the healing.
Your breath is still at a nice comfortable pace.
You're surrendering into this healing color that you're bringing into your body.
It feels good.
You're welcoming the relief.
Notice your shoulders and notice how the tightness and the tension is melting away with every exhale.
Pull your attention down into the very tips of your fingers.
Sit with the pulse that you can feel in the tips of your fingers.
Everything is okay right now in this moment.
Your heart is beating just fine.
Your brain is working just fine.
You have a healthy body.
Just breathe and surrender into the color that you're bringing in with your breath.
Let it heal even lower down into your abdomen.
Start to focus on softening the muscles in your tummy.
Allow it to just roll and completely relax and extend.
Try and hold it in.
Release and let go of any tension or anxiety in your abdomen.
Breathe it out.
Maybe you know what the anxiety is that you're holding there.
Think about it for a moment.
Identify it and then let go of it.
Release it into the ether.
Just let it go.
As your breath is doing its healing on your stomach,
Pull your focus and attention down to your feet,
The base of your feet.
Maybe your feet are folded or they're touching the earth or you're laying down and they're just connecting with that part of your ankles to the earth.
Feel your feet literally go inside.
Feel the sensations.
The vibration.
You may feel your heart pulse in your feet like you do in your fingertips.
Know that your feet are good.
Your body is good.
Your blood is flowing healthy and strong.
Your heart is still feeling peaceful.
Your body is less tense.
It's softer.
Nice and relaxed now.
Everything will find its place.
All of the problems will find a solution.
All of the worries will be sorted through.
Your anxiety will not last.
It will pass.
Just breathe through what comes to you today or tomorrow.
Know that the truth is all is well inside.
The most important thing about you is good.
Your heart is still beating.
Your mind is still sharp.
And your breath is still coming in and out.
That means really all is well in the world.
Namaste.
