Meditation for anxiety.
In this meditation we will focus on our breath and use it to anchor ourselves to the present moment.
For it is in the present moment that we can relax,
Let go and simply be one with ourselves.
Know that anxiety stems from fear,
Fear of the unknown,
Fear of not being able to cope,
Survive or thrive.
It can create feelings of overwhelm,
Unease,
Worry,
Helplessness and even panic.
But rest assured fear comes from our ancient brain,
The amygdala.
It is our brains way of protecting us from the unknown.
Fear is often seen as an acronym for false,
Evidence,
Appearing,
Real.
So just knowing this we see fear as an illusion,
Something that we can shatter by bringing our attention and focus back to the here and now.
The more we unchain ourselves from thoughts about what may or may not happen and the more we learn to know and understand that the present moment is all we have,
The more peace we can find within.
The present moment gives us back control,
Gives us a sense of calmness and peace.
So let's begin to anchor ourselves in the present moment and calm the anxious mind.
Find a comfortable position,
Either lying down on your back or sitting upright on a chair with your hands loosely placed in your lap,
Palms turned up.
Gently close your eyes.
Start by taking three slow deep breaths in through your nose,
Drawing it down the back of your throat and into your chest.
Feel the breath connect to your heart and as you do so let it expand the heart centre.
Allow yourself to fill your heart with a sense of love,
Acceptance and gratitude.
Your body is an amazing machine and it's a gift that you are here right now,
Alive and truly present.
Now bring your attention to the top of your head and forehead and feel the tension ease as you breathe.
Relax the muscles in your face,
The jaw,
The teeth and the mouth.
Move your awareness to the chest and into your upper arms,
Elbows,
Forearms and wrists.
Sense the back of your hands,
Your palms and your fingers and thumbs.
Notice any feelings or sensations and simply let them go.
With the next in-breath allow your abdomen to expand as much as possible and then slowly release any lingering tightness and knots of tension and anxiety on the exhalation.
As you continue to breathe slowly draw your attention to the back of your neck,
Your shoulders,
The middle of your back and then allow it to wander down your spine to your hips and pelvis.
Move your focus to your thighs,
Down to your knees,
Your calf muscles,
Shins,
Ankles and feet,
From your heels along the soles of your feet and down to the tips of your toes.
Wriggle the toes and let them go.
You feel centred and balanced and ready to enter the garden of tranquility.
It's a beautiful and warm summer's day.
You're listening to the trickle of the stream.
The sun is sparkling on the water and is illuminating the iridescent wings of the dragonflies hovering by.
A soft ever so gentle breeze is caressing your face.
The birds are chirping their merriment in the trees above.
Begin to gently focus your gaze on the stream.
Pause and connect with a deep sense of well-being and gratitude.
If any troublesome worrisome thoughts come up I want you to place each and every one of them on a leaf and drop the leaf into the stream and allow it to be carried away by the gentle current.
All the while I encourage you to say the following words.
I release all fear,
Irritation,
Anger and anxiety from all the cells of my body and release them from my consciousness.
I welcome in the blue healing light of peace and absolute serenity.
I allow this light to bathe and flood my cells with deepest harmony and soft quiet energy.
I feel safe,
Empowered,
Supported and loved in every moment of every day.
I am at peace.
I am whole.
I am blessed and loved.
