Guided Practice For Anxiety

In this practice, we embrace Dominic's soothing visualisations as we invite in a healing, light, luminous source energy, to still and calm our mind. We then allow any negative or anxious thoughts to float away, leaving us feeling highly relaxed and stress free.

Transcript

Let us get ourselves into a comfortable sitting position.

First of all we are going to begin by taking some really deep breaths.

Starting the breath from the bottom of our lungs,

From our diaphragms.

The breath is going to be slow.

And we are going to feel our stomach rising as we gradually fill our lungs.

And then gently fall again as we continue to fill our upper lungs.

When we can inhale no more,

Hold for a few seconds and feel the peace and serenity in that moment.

Then we are going to gradually let the air escape from our mouth.

And slowly,

Ever so slowly.

And as we release the air,

Say the word release.

In your mind or out loud if you want.

And think of what that word means.

Release.

Release worry.

Release tension.

Now inhale again deeply from the bottom of your lungs,

From your diaphragm.

This time as you inhale,

Imagine you are bringing into your body through the crown of your head white luminescent source energy.

The energy that comes from source.

The creator of everything we see in this universe.

And as we exhale,

Release.

Release tension.

Now repeat these deep inhalations of breath and slow exhalations of breath.

And on the inward breath,

We think source energy flooding in,

Illuminating us with that source energy.

And on the outward breath we are releasing anxiety.

Releasing worry.

Releasing fear.

Keep repeating this.

Know that source energy is life enhancing.

Source energy is invigorating,

Renewing,

Rejuvenating.

And then feel the bliss of letting go on the outward breath.

Letting go of all those nagging thoughts which keep cycling around our brains.

And as we slow our breathing process down,

We are finding that our heartbeat is also slowing down.

Our stress levels are decreasing and we can feel the gentle steady rhythm of the in and out breaths.

Thoughts worries and problems that are dominating our waking thoughts to come flooding back in.

Let us observe those thoughts and put a label on them.

Ah,

Here comes our debt worry again.

Here it is and there it goes again.

And so we've brought our focus back to the deep breathing,

Imagining white source energy filling every cell in our body.

On the in breath and on the out breath we are letting go of that debt worry.

It is released.

It is floating away.

In comes our job promotion worry or our dead end job worry or whatever is the current recurrent anxiety.

So give it a label.

For example,

There is our job promotion worry or here is our job error worry.

And then bring in the healing white luminescent source energy.

And with the out breath we release this worry and let it float away gently like a light fluffy cloud or a large leaf floating away down the river.

Keep repeating this process again and again until every recurring worry,

Stress or anxiety has been released.

And when there are no more anxieties to release,

Let us look and examine what happens in our body when we feel anxious.

Do we have a nervous twitch?

Do we bite our fingernails?

Play with our hair?

What do we do?

Now recognize that this habit is a byproduct of our anxiety.

And so we are going to replace it with another action.

It could be that we put our forefinger and thumb together in both hands and we think of the word release.

Do that action now and say out loud the word release.

So we are going to think and feel the word release.

Next time we are tempted to do our nervous habit.

In addition when we feel that anxiety rising and the thoughts and worries flooding in,

We are going to put our forefingers and thumbs together and take deep breaths in and slow releasing breaths out.

And keep that deep breathing going with our eyes half shut and keep slowing things down until those anxious thoughts disappear.

Let us now imagine that we are floating down a slow lazy river in a rowing boat which is gently flowing with the rhythms of the water.

It does not require staring.

The boat is just gently drifting aimlessly in the flow of the water.

We are lying on our backs as the rowing boat floats and we can feel the warmth of the sun on our faces.

We can see the clouds gently scudding across the blue sky and there is a sense of time slowing down.

There is a sense of carefree summer days.

No pressing place to be.

No commitments.

No time pressures.

Nothing to feel guilty about.

We are supposed to be here just staring up at the sky with no concerns.

No worries.

And we do not want this to stop.

We want it to continue forever.

Just floating.

No place to be.

Time slowed down.

No responsibilities.

No money worries.

No health worries.

No worries at all.

Just nothing.

We sense that life is constant change but yet it isn't changing.

It just is.

Just the passing of time.

This sense of both and rather than either or sits easily with us as we sail gently down the river,

The water quietly lapping against the boat.

The willow trees with their branches dipping into the water on either side of us,

The birds singing to each other and the occasional buzz of an insect.

The constant rays of the afternoon sun beating down warming our skin,

Our hair.

We feel still,

Calm and at peace.

And as we gently breathe in and exhale out we are increasing this sense of calm.

The serenity.

All is well.

All is good.

Everything is as it should be.

We are in exactly the right place at the right time.

Exactly where the universe intended us to be.

All our worries have floated away.

Our anxieties are in abeyance.

And when we feel those anxieties flooding back we take a deep breath and we put our forefinger and thumb together and before we know it our anxieties have floated away.

Again we are calm.

We are serene.

We are at peace.

And we are going to carry this feeling into our days and nights as we gently let go.

Reviews

Great! Very helpful! Thank you!

The content is definitely 5 stars. I nearly turned off at the beginning because it sounded to me like someone speaking over the microphone at the airport. I listened to another like this a while ago and did turn off. I'm glad I didn't for this helpful meditation. Thank you so much.

I really enjoyed this meditation, the gentle relaxing background music is perfect.thsnk you

Very nice practice

Really good I didn't want it to end

I enjoyed this and will listen again. Thank you!

Love the advices he gives in the guided meditation, the strategies he recommends!

Very diff but unique! Like it.. background music remind of like outer space .. thank you very much 🌈🙂🌙

Very, very helpful. Sometimes anxiety creeps up out of nowhere. This helped so much. 🙏🏻🕉

Pleasant and simple. The concept of “release” is an important one to carry with me.

Thank you 🙏 lovely just what I needed today Namaste 🙏

Wonderful visualisation. The pace could be a little bit slower. The electronic noises at the end was interesting, as if they were short sunbursts to seal the meditation. I will look for more of you’re work.

Very nice. Effective. Thank you.

I loved this! It did help my body and heart palpitations calm down! Thank you!

That helped me a lot. Thank you

Lovely and calming, great imagery and breathing techniques. Thank you!!

Thank you for this wonderful and calming meditation! I only had really problems with the electronic sound, it did not fit for me into the helpful picture of lying in the boat on the river. You have such a wonderful voice- for me it would work perfectly only with that. But I will be back anyway! Thank you very much!🌹

Thank you, that helped. Will listen again 🙏🏼