So welcome to part 3 of the Anti-Anxiety Meditation series.
This is our third and final meditation and I hope you've enjoyed the first two.
Again,
If you haven't gone through the very first meditation,
Anti-Anxiety Meditation part one,
I highly encourage you to do that because it lays out the foundation for the pattern that we're using,
Using the colors of the rainbow for relaxation and calming.
It's a longer meditation but I encourage you to take the time and to listen to that meditation and make use of it,
Even for a few days before you do the second and this third part.
It will be really helpful if you did that.
So we're going to move into this meditation now and follow the similar pattern to what we did with the first two parts of this meditation series.
So find yourself a comfortable position.
If you're sitting up,
Sit with your legs uncrossed in a chair or if you're going to sit on a meditation pillow of course,
Your legs will be crossed but just find a space to sit that's nice and calming and quiet and as you do so begin to move into a more relaxed state.
Take a nice easy breath and closing your eyes allow yourself to relax,
To calm down,
To find stillness within yourself.
We're moving away from the old anxiety and in the direction of a life of serenity and calm and stillness.
So as you have your eyes closed and you're breathing nice and easy now,
We're going to start with the colors of the rainbow again and we'll utilize the first color which will be red and red is a color for physical relaxation.
So just use your imagination and picture the color red and feel a warm wave of relaxation slowly moving down from the top of your head down across your entire body relaxing all the muscles and joints even into your organs and bones.
Just feel this wave of relaxation as it moves slowly downward throughout your body.
Feel how good it feels to relax in this way.
So allow your body to relax as you visualize the color red and feel this wave of relaxation from the top of your head all the way down now to the soles of your feet.
We're going to move to the second color in the rainbow and that's the color orange.
So visualize the color orange and orange is the color for emotional relaxation.
So allow your emotions to calm down to become still and placid to feel the actual calmness settling into your body and into your mind and your heart.
Feel your emotions become centered and calm and as you feel this calm we move now to the third color in the rainbow and that's the color yellow and yellow is a color for mental relaxation.
So as you imagine the color yellow also just see if you can observe your thoughts to watch them even if they're racing and you may drift away in your thoughts from this meditation that's totally fine.
You can just bring yourself back again and just give yourself a break and forgiveness for when your mind drifts away because all you have to do is notice it and bring it back.
So with yellow as the mental relaxation color just slow your thoughts.
Imagine if you'd like that your thoughts are on a train and each car on the train is a thought.
So just focus on slowing the train down applying the brakes and bring the train to a slower and slower speed and you may even be able to get the train to come to a full stop if you practice this.
We'll move now to the next color and that's the color green.
Green is a color for peace.
Now that you've relaxed your body,
Calmed your emotions and slowed your thoughts a state of peace can be felt and this peace this green peace is a direct solution to anxiety.
So anytime you wish you can come to these colors and bring yourself quickly to a calmer more peaceful state of mind simply by visualizing the colors of the rainbow and bringing yourself to the state of green the state of peace.
We'll move now to the next color and that's the color blue and blue is a color for love.
So imagine yourself in front of you looking at yourself you looking at you and just for a moment visualize love pouring out of your heart out of your heart into your imagined self's heart right in front of you and feel that love pouring into your own heart across from you and notice the look on your face feel how it feels to be loved so strongly by yourself and open your heart to receive the love coming back in return if you have trouble loving yourself this is an excellent practice to increase that love all you have to do is visualize yourself standing in front of you see yourself clearly in your mind's eye and then shine this love from your heart into your visualized self and feel it come back again.
We'll move now to the color purple and purple is a color for spirituality whatever your spiritual life experience is you can imagine the color purple enhancing your spiritual life strengthening your spiritual life engaging your spiritual life and increasing it tremendously throughout all of your being your spiritual life can be a major component to help you move away from anxieties grip so you can come here to the color purple in this meditation practice bring your spiritual life to a stronger and stronger state and feel it as a major tool for helping you to escape from anxiety we move now to the last color and that's the color violet and violet is a color for oneness.
Oneness is about feeling connected to the universe to spirit to God so allow yourself to simply feel that oneness that connection of your body yourself your consciousness being included as part of the entire universe that you're clearly part of it you're not separate and feel the peace that can come over you from that sense of oneness we've moved now through the colors of the rainbow so at this meditative level all you have to do in this moment is to relax so just relax we're going to take a short walk again like we have in the other meditations and we'll move down a trail around a curve and come to your favorite place in nature again again use your five senses and tap into this favorite place look around you and see what it looks like feel things with your hands reach out and touch if there are trees or grass or water feel the Sun on your face listen with your ears if there are sounds of the wind or animals or birds allow the whole experience of your favorite place in nature to come over you and while you're feeling this you'll see to your left that there's a tree stump so move over and sit down on the tree stump and we'll have a conversation for just a moment while you're sitting in your favorite place in nature I'd like you to consider some questions questions about the anxiety and how it's impacted your life I want you to think about what the anxiety does to you what it's done to your life how it's affected you how it's affected your relationships your work your daily life and when you think about the effects of this anxiety in the previous meditation part two we talked about who you are as a person because you were able to lower the anxiety and remember the times that you're able to decrease its impact so we talked in that conversation about who you are and today I want to ask you a slightly different question I want you to consider what it might be like for you to decide to have an anti anxiety life a life that's free of anxieties grip I'd like you to really consider what that kind of life would be like and see while you're sitting in this favorite place in nature see if you can feel in your body and around you what a life without anxiety would be like see if you can tune into with your senses a shift that maybe has come over your favorite place in nature a shift that allows you to actually feel a life without anxiety and as you sit with that feeling I also want you to consider another thought what if your life was not just an anti anxiety life this new life that's starting to be seen by you for your future but what if it was a life of serenity of stillness of a deep abiding calm within yourself what if you did your very best to commit to such a life and began to practice deeply these anti anxiety practices that have helped you come to this point what would a life of serenity be like and who in your life in the past maybe in the present who in your life believes in you so much that they would be able to say that you could accomplish a life of serenity that you could have a life of serenity that they know you so well that they know your inner strength your inner capabilities and they would trust in you that you'd be able to make this kind of shift for yourself so think about who in your life knows you and would be able to vouch for you being able to make this transition the transition from an anxiety filled life to an anti anxiety life and then to a life of serenity and peace and calm stillness I'd like you to consider that the belief that that person has in you or those people have in you can be one of the greatest tools that you make use of that you could talk with them ask them for their support and their encouragement you could see in their eyes as they look at you their belief in your strength their trust in your ability that they can see you like you wish so strongly to see yourself as being capable of moving toward a life of serenity and allow those feelings to sink into your heart into your gut to immerse your mind in those thoughts that you have the ability and people know that you do to free yourself from the grip of anxiety and to become calmer more serene more still and more at peace gradually every day the journey away from anxiety has begun know that in your heart of hearts all you have to do is continue to practice this meditation come to this place in nature use the colors of the rainbow to calm yourself down and bring yourself into a place of serenity can you do this can you make the commitment to do this for yourself and to reclaim your life so that your life is in your own hands and you're living it on your own terms not in the hands of anxiety it's time to leave your favorite place in nature so take one last look around and then stand up and feel thankful and gratitude for this beautiful place that you can come to anytime you wish use it as a tool to help you calm down to help you find this serenity and you begin to make your way back down the trail bringing with you this calmness and the stillness that you found move yourself back into the room that you're sitting in back into your body back into this time and when you're ready open your eyes
