Welcome to this guided meditation for anxiety.
Let's go ahead and get into a comfortable and relaxed position and just take a minute to take a big deep breath.
Hold it at the top for four seconds and then on your exhale I want you to start to let go of all the images from last night,
All the conversations you are replaying in your mind and let your shoulders melt down,
Letting your body relax and melt into the ground,
Chair or couch or bed that supports you.
It's natural to feel anxious today because we tend to overanalyze what happened last night and what we think will happen today.
We do this out of habit because in the past when situations and outcomes didn't happen the way we expected,
We tend to feel that we need to worry about that and do something about it.
But the thing is,
Is it already happened.
It cannot be undone.
So I invite you right here,
Right now,
To just let it go.
For the next 10 minutes just try and let go of any need to control your thoughts and any outcomes from last night.
In order to do this we must first get in a relaxed state and go within,
Calming our minds with some breathing and with each breath you will feel more and more relaxed,
Taking you into a deep state of peace.
Take a full breath for 1,
2,
3,
4.
Hold it for 1,
2,
3,
4 and then exhale 2,
3,
4.
Once again inhale 2,
3,
4.
Hold it for 2,
3,
4 and then exhale 2,
3,
4.
On each exhale feel the tension loosen a little bit more each time.
Inhale and exhale.
Now take a nice deep breath in and as you exhale you feel even more relaxed and tension start to let go.
Another full breath in and out.
Your mind is becoming calm and clear.
Inhale deeply and when you exhale observe how the need to control situations and thoughts subsides as you become extremely relaxed.
Breathe in,
Noticing any areas where your body may feel tense and on your exhale try to relax those muscles.
Envision those tense muscles just melting down into a completely relaxed state.
Do a quick body scan starting at the top of your head and as you breathe just scan your body,
Noticing any areas that are holding stress or tension.
Breathe into those areas and on the exhale feel them relax.
Now repeat these phrases to yourself as you continue to breathe normally.
I've survived this before,
I'll survive now.
I am strong and I know that I am NOT my anxiety.
I am courageous and can make it through everything life throws at me.
I love who I am.
I am relaxed.
I am calm.
All is well.
I am safe.
I am prepared for change.
I am strong.
I acknowledge when things are difficult and I will rise above it.
Today is a brand new day,
A fresh start,
A blank canvas.
I will make new memories today and let yesterday be.
Today is a new day,
A fresh start,
A blank canvas.
Yesterday is over.
Today is here,
Ready for new beginnings.
I will make the best of today and have let go of yesterday.
I am strong.
I am loved.
I am unique.
Good.
Now start to be aware of the present moment and as you do bring with you all that you gained today.
You take action with a new mindset,
One that has let go of the past,
Ready to tackle any challenges today without getting anxious or worried.
Coming back slowly,
Feel how your body is supported by the ground,
Chair,
Couch or bed.
Start to notice any sounds or smells in your environment and while you're in this state of awareness,
Remember that any time you feel your mind wander back to yesterday,
Just take a few big deep breaths and remind yourself that there is nothing to do about yesterday.
There's only today,
Right now,
Right here.
Breathe into that and feel it.
Remind yourself that today is a fresh start filled with endless possibilities and opportunities.
And finally,
You feel fully present and refreshed,
Ready to tackle today.
And when you're ready,
Slowly open your eyes.
I wish you peace and self-love today and always.
Namaste.
