Welcome to this meditation to help you deal with anxiety.
Start by finding a quiet and comfortable place to sit or lay down.
Allow your body to settle into the surface beneath you and close your eyes gently.
Take a deep breath in through your nose,
Feeling your lungs completely,
Your ribcage,
Your belly inflating and then slowly release it through your mouth.
Continue to breathe deeply,
Allowing each exhale to help you release tensions.
As you breathe,
Bring your attention to the sensation of anxiety in your body.
It might feel like tightness in your chest,
A racing heart or fluttering or cramps in your stomach and your belly.
Whatever forms it takes,
Just notice it.
There is no need to judge it or push it away.
You are simply observing it with compassion.
Keep breathing.
Relax your body and your mind.
Imagine your breath as a soothing wave.
With each inhale,
Picture the wave gently flowing into your body,
Bringing calm and space.
With each exhale,
Imagine the wave washing away the tension and anxiety,
Releasing it into the air around you.
Each breath creates more space inside you for peace.
Now gently bring your focus to the present moment.
Remind yourself that this moment is the only one that truly matters.
The past is behind you and the future is not yet here.
All that exists is this breath,
This pause,
This thought.
If your thoughts begin to race,
Simply return to your breath,
Grounding yourself in the here and now.
Imagine you are standing in a peaceful place,
Perhaps by a calm lake,
The ocean or in a forest,
On a mountain.
The air is cool and fresh and the sound of nature surrounds you.
With every breath,
You feel more connected to this peaceful place.
Visualize yourself surrounded by a soft glowing light.
This light is your inner calm,
Always available to you.
As you continue to breathe deeply,
Silently repeat to yourself,
I am safe in this moment.
I am safe in this moment.
I am in control of my breath and my body.
I am in control of my breath and my body.
I trust that this feeling will pass and I am okay.
I trust that this feeling will pass and I am okay.
I trust that this feeling will pass and I am okay.
With every breath,
I release more tension and anxiety.
With every breath,
I release more tension and anxiety.
Now,
With each breath,
Imagine the anxiety within you softening.
See it melting away like ice under the warmth of the sun.
It may take time and that's okay.
Just know that with each breath,
You are releasing it little by little,
Creating more space for calm.
Take one more deep breath and as you do,
Feel a sense of relief wash over you.
You are in this moment and it is enough.
Know that the peace you've created within you is always available to return to.
When you're ready,
Gently open your eyes,
Bringing this calm energy with you into the rest of your day.
I wish you a soothing,
Calming kind of day.
