Reduce Fear, Stress And Anxiety

To mark World Mental Health Day 2020, I am releasing this autogenic guided meditation to reduce fear, anxiety disorders, depression and stress. As I slowly guide you to different parts of your body, you will recite a certain phrase three times. This practice is deeply relaxing and will help you to let go of whatever is emotionally holding you back.

Transcript

This is a guided meditation practice from Buddhism Guide called Reduce Fear,

Stress and Anxiety.

This meditation is especially for those who are feeling stressed,

Anxious,

Fearful and overwhelmed.

So sit comfortably with your back straight and your eyes lightly closed.

It really doesn't matter if you're sitting on the floor,

On a chair or lying on your back.

The important thing is that you're relaxed and comfortable.

To begin with,

We're going to start by taking three slow,

Deep,

Calming breaths in through the nose,

Holding for a moment and then out through the mouth.

So let's begin.

Breathe in,

Hold and breathe out.

Again,

Breathe in,

Hold and breathe out.

One last time,

Breathe in,

Hold and breathe out.

Now bring your awareness to your breath flowing in and out of your body.

Don't force the breath out.

This is an autogenic meditation and I'll invite you to repeat each phrase three times while focusing on the sensations in various parts of your body.

So now move your awareness to your left foot and repeat this phrase three times.

My left foot feels heavy,

Relaxed and warm.

Now move your focus to your right foot and repeat three times.

My right foot feels heavy,

Relaxed and warm.

My left leg feels heavy,

Relaxed and warm.

My right leg feels heavy,

Relaxed and warm.

Now my feet and legs feel relaxed.

Don't forget to repeat each phrase three times.

My stomach feels relaxed and warm.

My chest feels relaxed and warm.

My left arm feels heavy,

Relaxed and warm.

My left hand feels heavy,

Relaxed and warm.

My right arm feels heavy,

Relaxed and warm.

My right hand feels heavy,

Relaxed and warm.

Both my hands and arms feel relaxed.

My shoulders feel relaxed and warm.

My forehead feels cool.

My heartbeat feels steady,

Deep and regular.

My whole body feels heavy,

Relaxed and warm.

I am relaxed.

I am calm.

I am safe.

I am relaxed.

I am safe.

I am relaxed.

I am relaxed.

I am relaxed.

I am relaxed.

I am relaxed.

Now slowly open your eyes and just sit there just for a moment feeling how relaxed,

Calm and safe you feel.

Hold on to these feelings for as long as you can.

Reviews

I’ve thoroughly enjoyed any and all sessions/meditations I’ve listened to from you. Your energy is so kind and comforting. I greatly appreciate your work here. Thank you 🙏

Wonderful meditation for stress refuction and calming the mind and body. Thank you so much for sharing 🙏🌻✨💞

Very effective in helping calm my busy mind.
FYI - there's no ending bell. There is a bit of guidance after a few minutes of silence (for those who might want to try at bedtime which is my plan next time).

This was deeply relaxing, so much so that I went from anxious to calm and fell asleep before the end of it. Fantastic! I’ll use this for insomnia and anxiety. Thank you so much! 🙏🏻💚

Sir, you are a blessing to all of us, who listen to you. Many thanks 🙏.

Just wonderful! A n excellent new tool for tough times. Thank you so much!

Incredibly relaxing and calming. Shall return to this practice again and again. Thank you.

Incredibly relaxing. I was able to calm my emotions. Thank you.

Thank you 🙏

Completed this meditation and feel completely relaxed. Such an amazing experience.

A wonderful meditation helping me feel calm, thank you.

Amazing!!! My feelings of anxiety and fear are gone after the meditation,
Thanks for sharing 🙏🏻

So relaxed I fell back asleep haha 😴 Thank you

Very calming for my anxiet

Wonderful, very relaxing. 🙏

That was wonderful. Thank you!

I cannot express how much I appreciate allll your sessions - Thank you for sharing, helping us.

I highly recommend.

Thank you!! Be well. Stay safe🌷

All of this teacher’s meditations are excellent! He has a very soothing, reassuring tone of voice. Thank you 🙏🏻