Overcoming Anxiety

This practice will help people to overcome anxiety, through connecting to the breath, listening to one's own inner voice, and acknowleding what they are feeling. Through the breath anchoring into the present moment. It includes a brief guided body relaxation.

Transcript

My name is Isra.

Welcome to this meditation on letting go of anxiety and attuning to the peace within.

Begin by lying down on the ground and making yourself comfortable.

Gently close the eyes,

Tuning into the breath,

Feeling the breath enter through your nostrils and exhaling fully,

Either through the mouth or through the nostrils.

Breathe in as deep as you can and fully exhale.

Now breathe in for four seconds,

Hold and exhale fully.

Let's do a few more of these.

This breath is excellent in bringing you to the present moment.

Breathe in for four,

Hold and breathe out.

Breathe in for four,

Hold and fully exhale.

One more breath,

Breathe in fully,

Hold and fully exhale.

Tune into the body,

Tune into what you're feeling.

Let any sensations in the body settle.

Note how you feel.

Now we will relax the body,

Relax the shoulders,

Allowing the shoulders to drop away from your ears.

Relax the jaw.

In the jaw area,

A lot of tension tends to be stored up.

Relax the facial muscles,

Relax the wrists,

Relax your hands,

Relax your neck,

Allowing for any tension there to melt away,

To soften,

Bringing in the breath into this area to let go of any tension.

Relax your chest area,

Abdominal area,

Relax your pelvic area,

Relax your knees and your thighs,

Relax your calf muscles,

Ankles,

Relax the top of your feet,

Both the left and the right,

Relax the bottom of your feet,

Feeling the weight of your feet on the ground,

Feeling a comfortable heaviness to your feet,

Feeling the pressure of your feet on the ground.

Through this sort of exercise,

It helps the body to ground and when you're grounded,

Anxiety disappears.

Now through my own experience,

I've learned that acknowledging the presence of the anxiety is important.

Acknowledging that it is there for a reason.

Instead of running away from the anxiety,

Be with it.

This may be counterintuitive,

But this is exactly the remedy that has helped me in freeing myself from it.

Listen to what the anxiety is trying to tell you.

At first,

This may be difficult and it does come with practice or time,

But try your best to be present unconditionally with it.

Listening attentively without needing to hurry what the anxiety is trying to tell you.

By doing this,

You free yourself.

It is okay to feel the way you're feeling.

There's nothing wrong with what you're feeling.

Remember that what you resist will persist and so when you let go of resisting your internal state and listening to what the anxiety has to tell you,

You will free yourself without needing to change it or placing any conditions for being with yourself.

Instead of pushing away anxiety,

Move towards it.

By moving towards it,

You're showing yourself that you're there for yourself.

By moving away from the anxiety,

You're abandoning yourself.

Cultivate a sense of allowing instead of resisting.

When the anxiety arises,

Say to yourself,

It is okay that I feel this way and ask yourself,

What is the anxiety trying to tell me?

Listen attentively without needing to hurry the answer.

Write it in your journal or on a piece of paper what you're hearing from within.

Letting go of any judgments towards yourself,

Breathe into the anxiety and listen.

What has also helped me are activities that get me out of my mind and into my body like walking,

Exercise,

Yoga,

Dancing,

As well as reclaiming aspects of myself that are still stuck in the past due to trauma.

Before ending this meditation,

Repeat after me either out loud or within your mind,

It is okay for me to feel this way.

I am enough.

I am exactly where I need to be.

I cultivate a state of allowing and let go of a state of resistance.

I listen to my inner voice.

I am safe and I am protected.

My loved ones are safe and protected.

I am grounded.

I stand tall and strong in my own body.

All is well in my world.

I breathe my way into the present moment.

With each new breath,

I inhale strength and exhale fear.

I trust myself.

I trust the universe.

I easily adapt to any situation.

I choose to fill my mind with positive,

Nurturing and healing thoughts.

At this moment,

I choose to feel calm and peaceful.

Everything is unfolding as it should.

I am enough just as I am.

Now allowing the affirmations to sink within your being.

Taking a deep breath in as much as you can and holding for a bit and fully exhaling.

Now bringing your awareness to your toes and your fingers,

Moving them gently and whenever you're ready,

You can gently open the eyes.

All is well.

Thank you for allowing me to guide you through this meditation.

Reviews

A wonderful guided meditation! Thank you for your calming words 🙏🏻

This is beautiful. I must say it works if you give your soul to it. It's indeed a remedy.

This is exactly what I needed to hear!! Running away from sensations is a form of avoidance and you helped me recognize.

Always a fantastic experience with your meditations, Israa. 🙏

The guided breathing is helpful. I feel your kindness. Thank you.

I enjoyed the meditation and will continue practice in the coming days
Thank you

Well done, especially on the affirmations! It’s so important for my line of work and a chronic health condition. Thank you Israa.

Amazing! Thank you

Very relaxing voice, nice pace will check out some more of her meditations.

Encourages you to move into your anxiety, rather than away from it. Reminds you that everything is just as it should be. I liked it.

Effective yet gentle. Just right. Thank you

Thank you 🙏 for guiding me and grounding me to the present moment 💞

Nice! Thank you!

I really enjoyed this meditation. Very grounding and the affirmations are exactly what I needed! Thank you! 🙏

Love❤️ Thank you ❤️simply but powerfull 🌱🌟🙏💓

Perfect. Thank you. Great message, good calming meditation, you said exactly what I needed to hear. 🙏🙏🙏😊

Very nice meditation! Thank you!

I will return to this often. Thank you. 💓

Thank you for showing the possible and doable approach for dealing with anxiety, fear and uncertanties. Many blessings to you. Namaste!