Find a comfortable and quiet space where you won't be disturbed.
Sit or lie down in a relaxed position.
Close your eyes and take a deep cleansing breath in and out.
Let go of any tension you may be holding on to.
We are going to do connected breathing where there is no break between the inhale and the exhale.
So the breaths are connected.
So you will inhale slowly,
And then exhale,
And then inhale,
And then exhale.
Connecting the breaths without a space or a gap or holding on.
Continue breathing connected breaths for a minute now.
Now,
Imagine yourself standing on the edge of a serene forest.
The air is crisp,
Carrying the scent of pine trees.
Feel the solid ground beneath your feet connecting you to the earth's core.
Visualize your worries as leaves falling from the trees,
Gently carried away by the breeze.
Now turn your focus inward to your breath.
Inhale deeply,
Counting to four,
Feeling your chest and abdomen rise.
Exhale slowly,
Counting to six,
Releasing any tension with your breath.
With each breath,
Imagine a warm,
Calm light entering your body,
Melting away anxiety with its soothing touch.
The river of acceptance carries away our worries and fear.
Visualize a peaceful river flowing nearby.
The river represents the flow of life.
Place your worries on the leaves of the trees around you and watch them float away on the river's current.
Release any judgments or self-criticism.
Understand that it's okay to feel anxious at times.
It's part of being human.
You are now experiencing a safe haven sanctuary.
Imagine a cozy,
Safe haven deep within the forest.
This haven is your inner sanctuary,
A place where you can always retreat to find peace.
Picture every detail of this place,
From the colors to the textures.
Feel the tranquility seeping into your being,
Pushing anxiety further away.
Gratitude reflection.
Take a moment to reflect on three things you are grateful for.
These could be simple moments,
People in your life,
Or aspects of nature,
Or the clouds that drift by in the sky.
Gratitude shifts your focus away from anxiety and towards positivity.
Breathing in tranquility.
Imagine inhaling a gentle,
Soothing mist that carries calmness and serenity as you breathe in.
This mist fills every corner of your body,
Replacing anxiety with tranquility.
As you exhale,
Visualize the mist carrying away any remaining tension and worry.
Gently bring your awareness back to your surroundings.
Wiggle your fingers and toes,
Feeling the reconnection with your physical body.
Remember that you can revisit this meditation whenever you need to find your calm center.
When you're ready,
Slowly open your eyes.
Take a moment to notice how you feel now compared to when you began this meditation.
Carry this newfound sense of tranquility with you as you move forward in your day,
Knowing that you have the power to ease anxiety and find peace within yourself.
