Ease Worry and Anxious Thoughts - A Trickling Stream

This gentle guided meditation has been created with a visualisation practice, that invites you to set down anxious thoughts, worries, or mental busyness. Francesca's short meditation helps create space in the mind and a sense of ease in the body. This practice is accessible whether you visualise clearly or simply sense the experience. A calming reset for moments of overwhelm or helping to ground you, during moments of stress or anxiety.
P.S. You are wonderful, resilient and strong!

Transcript

Hello! My name is Francesca or Fran and it's so lovely to have you here with me today, Joining me for a short guided meditation. Today's meditation is titled Let Go of Worry. I think that's something that a lot of us experience in our lives. Whether you are living a very fast-paced, Demanding life, Have a lot of responsibilities, Need to be here, There and everywhere. I completely understand and we'll go through a short meditation today, Just to hopefully give you a few moments of calm, Being able to refocus and ground yourself. So I'd love for you to get into a nice comfortable position, Whatever feels best for you. And just while you're getting settled, I'd just like to remind you that this is your practice and whatever feels best and safest and most comfy for you, By all means, Please do. So once you're in your comfortable position, You may be seated in a chair like I am, Or you may be lying on your yoga or Pilates mat, Or maybe you're getting all cozy in your bed. Whatever it is for you. If it feels safe and comfortable for you, I'd just like you to gently close your eyes, Or if you prefer, To soften your gaze on an object in the room that you're in, Or perhaps a space on the ceiling if you're lying down. And we're just going to start by noticing our breath. We're not changing it in any way, We're just allowing our breath how it wants to be. If your mind starts to wander at any point, It's completely natural and completely okay, We'll just use our breath as our anchor today. Just bring your attention back to your breath, As it's so normal to start wondering, Oh what am I going to have for dinner? Or what time do I need to be at that meeting or that appointment for? Or what time do I need to pick up the kids? And as we're settling into our practice and our breath here, I'd just love for you to take three deep but gentle inhales in through your nose, And then we'll bring them out through our mouth in an exhale with an audible sigh. So for our first breath of the three, Just gently breathe in through your nose, Deep breath, When you reach the top just pause for a second, And exhaling with a sigh, Letting any tension go, We'll do another one of these breaths in through your nose, Pausing at the top, And sighing it out. One more of these in through your nose, And sighing it out, Just letting your breath come back to its natural rhythm. Now I'd like for you to bring to your mind a beautiful place in nature, Somewhere calm and peaceful, Steady and safe. Perhaps you're imagining a beach along a shore, Or perhaps an autumnal walk with crisp leaves under your feet. Maybe you're looking over a beautiful meadow covered in wildflowers, And in your mind, Wherever your peace of nature is, You're walking along and you can hear the gentle trickling of a stream. And as you get to that stream, You pause and you sit at its bank, Looking down on the surface, It's flowing slowly and steadily, And floating on top of the surface, There are some flowers, Or some leaves, And here there's an invitation to place any thoughts, Any worries, Any tension, Any of these onto each of the leaves, And as you may place a worry or a concern that you have onto one of these leaves, You watch it gently drift down the stream, And we're not completely forgetting all of these worries, There's no forcing to forget anything, But we're just letting the stream take our worries, Just for a short while, We're noticing they're there, As they're carried downstream, Use as many of these leaves as you'd like, We're just placing, We're just allowing, And we're not forcing anything, Just watching these leaves slowly drift away, And as they're drifting away, Take notice of any of your surroundings in your peace of nature, Perhaps it's a lovely warm day, Perhaps it's at sunset, And the sky is full of beautiful pinks and oranges, Perhaps it's cosy autumnal or fall weather, But you're seeing all of your leaves slowly leave down the stream, Relieving any tension, Bringing even the smallest piece of calm to you, For there's nowhere else that you need to be right now, There's nothing else that you need to do right now, And there's no one else that you need to be right now, For you are enough exactly as you are, And all that you need to do is be here, And all that you need to be is yourself, Start to gently bring your awareness back to your body, Still with your eyes closed or your gaze closed, Your eyes softened, Bringing back some gentle movement, Maybe wiggling your fingers and your toes, Maybe moving your head very gently, Side to side, That gentle neck stretch, Take whatever movement your body needs, And completely in your own time, And whenever you feel ready, Just gently flicker your eyelids open, Or if you've had your gaze softened, Just bring your attention back to the room that you're in, Perhaps noticing a little more gentleness or ease with your mind and your body, Maybe you feel a little more peaceful or calm or refreshed, Perhaps some of those sharper edges feel a little bit more soft now, Just taking that time for you is so important, And I hope you can take any sense of calm or calm or maybe if you feel a little more relaxed with you throughout the rest of your day or into your evening, And I hope that I see you soon and that you'll join me for another guided meditation or a live session on Insight Timer, Thank you so much for watching, I'm so grateful and I hope you have a lovely rest of your day or evening ahead, Thank you.