Health & Harmony Meditation: Letting Go Of Anxiety

Tune in to this meditation perfectly designed to help you become present and focused at any time of the day. By listening to this meditation, you can train your attention and awareness, and achieve a mentally clear and emotionally calm and stable state, whilst letting go of any situation or emotion that holds you in an anxious state.

Transcript

Welcome to this guided meditation for letting go of anxiety. When you're sitting comfortably with your feet on the floor, Gently close your eyes. This meditation is a mindful check in. You can allow yourself to feel any sensations, Anything you're holding onto, Physically or emotionally. Any tightness in the body, As well as feeling into your mood, Feeling into your emotions, And just acknowledging whatever's being felt and letting be. Very gently bring your attention to the breath, Being mindful of the breath in the abdomen, Expanding on an in-breath and falling on an out-breath. Breathing in and breathing out with awareness. Slowing your life down, Taking it one inhalation and one exhalation at a time. Now gently withdrawing the awareness from your breath, Shift your focus to a body scan. Whatever it is that you're feeling in the body, In the mind, Just acknowledge and let it be. Bring the focus of your awareness to the soles of your feet. Feel the heels, The toes, The top of the feet, And into the ankle joints. Feeling each of the feet with awareness and simply acknowledging whatever you're experiencing in the body or in the mind. Now bring in your awareness into your lower legs, To the calves, The shins, And coming up into the knee joint. Feeling into the body with awareness. Now letting that awareness rise into the upper legs, Into the thighs, Your hamstrings, And hips, And simply letting be. Now become aware of the pelvic girdle and the centre of your body. Whatever arises in the body, Or perhaps at times even in the mind and the emotions, Simply acknowledging and letting be. Gently allowing that awareness, Come up into the lower back, Up the spine, And eventually into the upper back. Feeling sensations in the back with awareness and letting be. You may notice tensions, Tightness, And allow any of these areas to soften. Let whatever sensations resonate wherever they need to go. The same applies to your thoughts and your emotions. Now bring in your attention to the belly. Be aware of sensations you might be feeling. Tightness, Nervousness. As you're acknowledging and letting be. Feeling into the back with awareness. Allowing the awareness to rise up into the shoulders. Then gently bringing the awareness down each of the upper arms, Into the elbows, The forearms, The wrists, And the hands. Feeling sensations from the shoulders to the fingertips and simply letting be. Now letting the awareness rise up into the skin of the chest, Into the breast, To the sternum and the ribcage. Feeling into your lungs and into the heart. Feeling into the chest with awareness and being mindful of whatever comes up in the body. Letting any waves of thoughts, Emotions ripple and resonate where they need to go. Now bringing awareness into the neck and throat. Being present. Feeling aware of the shoulders, The neck, The throat and coming up into the jaw joint. The centre of communication, The home of how we take in our food. Feeling into the jaw, Into the mouth, The teeth and tongue and letting be. Feeling into the cheeks, The sinus passages, The temples, The head and the forehead. Feeling aware of the eyes, The muscles around the eyes. Feeling into the facial structure. Feeling into the top and to the back of the head and letting be. Feeling awareness of the ears, The face and the head. Now gently connecting the face and the head with the neck and the throat and through the shoulders and the arms, Down to the hands, The chest, The belly, Into the back, Through your hips, The length of your legs and into the feet. Feeling the body as a whole from head to toe and as we breathe in, Feeling the body rising gently on the in breath and falling on the out breath. Now bringing your attention gently to what you're feeling. Feeling into any fear, Any anxiety, Any worry. Acknowledging what's there, Letting be. Feeling the emotions with awareness, Without analysing, Without trying to figure anything out. Whatever arises, Gently acknowledging and letting be. Listen to your body with compassion, Feeling into the anxiety and acknowledging and letting be. And now gently come back to the breath. Breathing gently in and out. Feeling into the abdomen, The belly gently expanding on the in breath and falling on the out breath. Breathing in and breathing out with awareness. Staying present with each breath, Gently in and gently out. Now as you feel the breath coming and going, Imagine your thoughts and emotions floating away, Either being carried away by the clouds in the sky or imagine you're sitting at the edge of a river just watching those thoughts and emotions floating away downstream. Observing any fearful, Anxious thoughts, Just mental events that come and go. Feeling present to the mind, Just thoughts, Just like any of the other senses of sight, Of sound, Taste, Of smell. Any sensations coming and going. Now gently withdrawing your awareness from the mindfulness of these thoughts and coming back to the now. Take a moment to remember any challenging feelings that came up during the meditation and letting go of all of those feelings. And when you're ready, Gently open your eyes.