Overcoming Anxiety - A Gentle, Guided Practice

This is a guided practice to help those dealing with anxiety and stress. It is a simple practice that aims to calm the mind & body and open up the soul to simply connect and find peace in the present moment. It can be used in times of distress or as an ongoing practice to bring more calmness and confidence into your life.

Transcript

However you're feeling right now,

I just want to first let you know that it's completely okay,

Completely natural.

We all go through hard times and good times,

Ups and downs.

There will be good times,

I'm certain of that,

In the future.

And there will also be more hard times.

That's just the journey of life.

We go up,

We go down.

But you're here now and that's all that matters.

And there's nowhere else you need to be,

Nothing else you need to do.

But just simply be here.

Relax and enjoy this process.

Just letting go,

Surrendering yourself and simply just enjoy being in the moment.

That's all you need to do.

Find a nice,

Comfortable position.

This could be laying down or if you're in a chair.

All you need to do is just get nice and comfortable.

Take a moment to do that.

Kind of wriggle into that nice,

Comfortable position,

Let your shoulders drop.

Hands are just relaxed in your lap however you like.

And then just gently close your eyes.

And take a nice,

Just a couple of simple,

Deep breaths with me now all the way in through the nose as far as you can go.

Hold it there for a few moments and then let it all the way out nice and slow.

And on that out breath,

Really just let your body relax.

Let it soften.

A couple more,

Just simple deep breaths all the way in.

Hold at the top of the breath just for a few moments and then again really on that out breath.

Let yourself go,

Let your body relax.

Let your shoulders drop.

If you feel any tension in the body around the neck or the jaw or anywhere else,

Just gently bring your awareness to it now.

And on that out breath,

Just let that tension melt away.

Let it kind of just slip off the body and just fall onto the ground away from you.

Couple more just simple deep breaths all the way in.

And then all the way out.

And again with each breath out let yourself relax a little bit further.

Let your body soften,

Let that tension go,

That's all we need to do.

One more nice simple deep breath all the way in.

And then all the way out nice and slow and gentle.

And again just let your body relax,

Let it soften.

Where everything is good,

Everything is right and everything is as it should be right here in the moment.

And now as you're in just this relaxed calm state,

I ask you gently now to think of something,

Something small and specific that you're grateful for.

The smaller,

The simpler,

The more specific,

The better.

It could be just simply the fact that you're here now,

Alive,

Breathing,

Taking the opportunity to relax and just simply let go,

What a gift that is.

It could be the simple feeling of the air entering in your body.

Just find something small right here right now that you're grateful for and give thanks.

What a blessing that is.

And whatever emotions you're feeling,

It's okay.

Just let them wash over you,

Let go.

Right here right now everything is good.

Everything is as it should be.

Gently now bring your focus to my voice.

All you need to do is just listen to that.

Try to concentrate on that as I just gently guide you through.

Focus on the small area now.

Bring your mind and your focus to focus on the small area around your left nostril.

That's right.

Just really try to feel everything about and around the edges of your left nostril,

Particularly on the breath in.

As you feel every part of the cool air traveling through just the left nostril.

Feel the tingling sensation of the air traveling through the left nostril.

That's all we need to do.

And then just simply follow and feel as the air then moves through your sinus.

Notice the slight rise in your chest,

In your belly as the air moves down into your lungs and expands.

And then you just notice gently as the air effortlessly leaves the body.

And then bring your focus back again to just the small area around your left nostril.

That's all we need to do.

Feel every part of the air traveling through and then follow it.

It moves through your sinus.

It's the back of the throat.

Focus deep down into the lungs and out.

And now gently bring your mind and your focus to the small area around your right nostril.

That's all we need to do.

Try to focus on that small area.

Again,

Feel every part of the air traveling through the right nostril now.

Cool tingling sensation of that fresh air traveling through the right nostril.

Then it moves through your sinus.

Notice that as it swirls around the back of your eyes.

You can feel it hit the back of your throat.

Deep down into the lungs and out.

Bring your mind and your focus now to really feel both nostrils now.

Physically feel the area around the nose as much as possible.

As you notice your breath becomes a lot more obvious in every part of the air traveling through your nose now.

It's enjoyable,

Fresh,

New,

Completely here and now.

That's all there is.

And then just simply follow it again.

Move through your sinus,

Down into the lungs and out.

And now as you're in just this nice calm state,

If your mind wanders,

Thoughts come in,

It's completely okay.

Just gently move them aside and bring your focus back to my voice.

That's all you need to do.

Right here,

Right now,

Everything is good.

It is completely here in the moment.

What a wonderful place that is to be.

I ask you now gently to put your focus all the way down into the very tips of your toes.

Like really try to feel your toes right now,

As if you're putting your mind in them.

You might notice that they start to feel tingly,

Like pins and needles.

As if like an energy is moving around and through them.

Just simply enjoy this energy as it moves around through your toes.

That's all you need to do.

And then notice as this energy now starts to creep along the soles of your feet,

Like a gentle brush sweeping on the soles of your feet.

It moves around your heels now,

Through your ankles.

Starts to now travel up your legs,

Through your calf muscles,

Weaving in between all your muscles,

Relaxing every part.

Goes through your knees and around your thighs,

Through your hips.

Your lower body now is just feeling light and detached.

And you feel the energy rising up through the body,

Through your organs,

Relaxing all the muscles in your back,

Around your shoulders and down your arms now,

Right to the very tips of your fingers.

Just let go and enjoy as the energy is moving around the body.

Let any tension go through the neck.

And then simply,

Again,

Just give thanks for being here right now.

There is nowhere else you need to be.

Nothing else you need to do.

Just relax and enjoy the moment and the feeling of being completely present.

Let go.

Feeling is simply and gently small moments put together on a wonderful timeline.

Ups and downs.

There's beauty in pain.

It teaches us.

We learn and grow from it.

Don't be afraid of it.

Feel it,

But know that you can control it.

Everything is temporary.

And soon enough there will be moments of happiness and bliss.

Like right now.

Know that you're worth it.

Know that your life is special.

Reviews

Sixteen minutes completely reset my mind and body. Thank you 🙏🏻

Beautiful and most importantly, relaxing and really helped my anxiety. Thank you!!

Beautiful, relaxing and rejuvenating! Thank you! 🙏❤️✨️

Restful, focused and productive practice. Thank you.🙏🏻

Simple and easy to follow. I stayed more focused than usual.

My anxiety started to fade away, right at the end. Thank you so much. 🤍

Luke is a great meditation teacher with a perfect voice for this.

Luke is very special. Just the sound of his voice soothes my tension ❤️

Thank you for this meditation. It was just what I needed right now. Blessings to you.

Fantastic session for relaxation and focus. Really quieted my mind and was very restorative in a short amount of time. Thank you.

Excellent guidance. Great pace. Soothing voice. Almost fell asleep which was okay by me! Definitely going to listen to more of his offerings.

That was so so great!! Relaxed and rejuvenated me! Calm and powerful

Wonderful words. I needed to hear them in this moment. Thank you so much

Thank you for this lovely meditation! It really helped me ✨🙏🏻

Wonderful voice and very soothing grounding meditation. Thank you!

Thankful to play this often love and light💜❤️🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼xx

Great thanks for this. Really calming, opened me up again to feel aligned.

Gr8 combo of body scan, gratefulness affirmations and mindfulness. Your sincerity touched my heart!

Good reminders in this 👍🏼 thanks for taking the time to make it

Thanku Luke ~ saving for my son to ease his mind to reset his beautiful nervous system after his most busy life being 12…to remind him to play & let go