Visualizations For Worry Relief - by Andrea Wachter

COURSE

Visualizations For Worry Relief

With Andrea Wachter

If you often find yourself caught in cycles of worry, these soothing visualizations are here to help you shift into a state of calm and clarity. Drawing from mindfulness, non-duality meditation, self-compassion, parts work, brain training, and more, Andrea will gently guide you through a variety of visualizations designed to soothe your mind and relax your body. If you find guided visualizations challenging, feel free to simply listen to each session, reflect on the images, journal, or even create art to express the themes and scenes that resonate with you.

AnxietySOSFearSecular MindfulnessGuided ImageryStressStress & AnxietySecularVisualization

Meet your Teacher

Andrea Wachter
Santa Cruz, CA, USA

Andrea is a licensed psychotherapist and longtime meditation teacher with over 30 years of helping people overcome anxiety, worry, depression, and stress. Having personally recovered from severe anxiety, eating disorders, and depression, she brings both professional expertise and personal experience to her clients and students. Her guided visualizations draw on evidence-based techniques and spiritual principles, offering practical support for calming the mind and cultivating a sense of inner peace and presence.

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20 Days

1.5k students

4.9 stars

11 min / day

Anxiety

English

Lesson 1

Our Journey To Soothe Worry

In today’s lesson, we’ll explore how worry can become a deeply ingrained habit and how, with awareness, intention, and redirection, we can create more moments of peace. This introduction also sets the stage for the course, offering practical tips to help you make the most of your experience.

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Lesson 2

Column Of Light

In this visualization, you’ll be guided to imagine a beautiful column of light flowing gently through your body. This soft, radiant light brings soothing, healing energy to every part of you, easing tension, relaxing muscles, and calming your mind.

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Lesson 3

Compassionate Connection

In today's visualization, you’ll be guided to connect with the part of you that feels worried, and offer it compassion, validation, and soothing. This practice is inspired by the Process Therapy Institute and Internal Family Systems.

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Lesson 4

Self-Soothing

In today’s practice, we’ll focus on soothing the part of your mind that feels worried. Through grounding, calming breaths, soothing touch, kind words, and comforting imagery, you’ll learn simple, accessible ways to bring ease and relief to yourself whenever you need it.

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Lesson 5

Waking Up From Worry

Today’s practice is about waking up from the dream of worry and gently guiding yourself back to present moment reality. It’s about empowerment and regaining the ability to shift out of worry mode before it gathers speed, allowing you to reclaim your peace and presence in the moment.

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Lesson 6

Ocean Release

In today’s practice, we will use the imagery of a calming beach to release any worrisome thoughts. With each ocean wave, you’ll have the opportunity to let go of tension and fill yourself with light and peace.

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Lesson 7

Reclaiming The Remote

In today’s practice, you will be guided to envision the worried part of you holding a remote control, watching unsettling and scary mind movies. You’ll then have the opportunity to switch to channels that bring you to more present and pleasant states.

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Lesson 8

Pulling Weeds & Planting Seeds

In today’s visualization, you will be guided to create an inner garden where you gently pull weeds and plant seeds. This practice helps you release what no longer serves you and nurture the qualities you want to grow.

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Lesson 9

River Flow

In today's visualization, we will use imagery to connect with a soothing river, allowing it to carry away any worries or tension you’ve been feeling. This flowing current will help bring a sense of peace and clarity to your mind and body.

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Lesson 10

Gentle Mentor

In today's visualization, you will be connecting with a wise, loving presence to receive guidance, comfort, or support. It’s a gentle practice that can bring clarity, ease, and peace to your mind and heart.

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Lesson 11

Grounded Tree

In this visualization, we will connect with the strength and stability of a deeply rooted tree to help you cultivate a sense of calm, groundedness, and steadiness. As you settle into the practice, you'll have the opportunity to release any worries that you've been carrying.

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Lesson 12

Earth & Sky Surrender

In this visualization, you will be guided to connect with the grounding energy of the earth and the vast expansiveness of the sky, then gently release any worries that have been pulling you out of presence.

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Lesson 13

Crystal Of Calm

In this practice, we will be working with the image of a crystal. You will have the opportunity to visualize a powerful, healing crystal that gently absorbs worries and radiates a soothing sense of peace.

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Lesson 14

Quick Check-In

Today’s session is a short, practical check-in to share a small shift in the lesson format moving forward. As we continue, the upcoming lessons will include introductions to make the visualizations smoother and more accessible.

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Lesson 15

Slowing The Train Of Worry

In today’s practice, we will be working with the image of a train to explore how worry can build momentum and drain our energy. Through mindfulness, we slow down the worry train, by shifting our focus from racing thoughts to the present moment.

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Lesson 16

Descending The Worry Watchtower

In today’s visualization, we’ll practice soothing the emotional part of the brain, allowing yourself to release any worries that have been weighing on you. Through gentle awareness and self-compassion, you’ll create space for calm, clarity, and a sense of ease to settle in.

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Lesson 17

Slip n’ Slide

In today’s visualization, we’ll be using a playful image to help you shift from worry to relief. By imagining how you'd feel if your worrisome situation were resolved, you will be able to release tension and welcome a sense of calm and ease into your mind and body.

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Lesson 18

Water Off A Duck’s Back

In today's practice, we’ll use a playful metaphor involving a sponge and a duck to help you release the weight of your worries. As you visualize these images, you’ll be gently guided to let go of any tension or stress, allowing yourself to embrace a sense of lightness, peace, ease, and flow.

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Lesson 19

Wisdom For Worry

In our final visualization, you’ll be guided to picture the worried voice inside and offer it words of comfort, compassion, and wisdom. This practice will help you connect with yourself in a nurturing way, creating a tool you can use anytime in your life.

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Lesson 20

Closing Thoughts

Our final lesson offers a brief send-off and a gentle reminder of the power of consistent practice. By returning to these visualizations regularly, you can continue to ease worry, strengthen your inner resilience, and welcome more peace and presence into your life.

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4.9 (32)

Recent Reviews

Juliette

September 7, 2025

Fantastic course with so many practical easy to use tools. Thank you Andrea, your soothing voice and wisdom are so very soothing in and of themselves. 🙏

Senga

September 7, 2025

Very valuable gift to have and to return to. Thank you Andrea. 🙏💖🕊

Diane

July 30, 2025

This is the second or third course I have taken from Andrea, and the teacher’s warmth, realistic expectations, practical suggestions, and overwhelmingly positive voice have been very helpful for me. Realizing that I was taught a potentially maladaptive response to usual situations in life has been helpful, even if it is very, very hard to correct. There is an “upside to worry” in terms of caring, but not when it leads to spirals of self-doubt and paralysis. Thank you so much, will come back to this.

Cathe

July 6, 2025

If I could give this course 10 stars I would! Thank you for your calming and soothing voice and your meditations and guidance are superb. Thank you again for a lovely journey!

KatieG

June 25, 2025

A great course with many tools and practices all delivered with Andrea’s lovely touch and tenderness. While anxiety and worry have been my lifelong “friends,” I can honestly say after many years of practice such as some of those in this course, I have a kinder and gentler relationship with anxiety, which is my ticket to easing what was for so long very comsuming. Thanks for this course, Andrea, I imagine it will speak to many of us on Insight Timer! 🙏🏼

Diane

May 31, 2025

I have listened to many of your tracks/courses and I want to thank you from the bottom of my heart. You are gifted, talented, compassionate and an amazing teacher. You have taught me how to change my life in positive ways. May you be well. Thank you!

GLORIA

May 28, 2025

Very calming.

June

May 25, 2025

Andrea obviously put much time, thought and effort into developing this course. Her work reveals a strong desire to help others be free of worry and to help us learn the many skills that she has acquired towards a calmer life. This course offers many tools that can help to calm and soothe our nervous systems and create a better life. This course is a true gift during these crazy times we currently find ourselves in. Thank you Andrea, your good work is much appreciated.

Hanna

May 18, 2025

Thank you so much for this amazing journey Andrea ❤️ There is so much power in your wise words and soothing voice. Will be returning to this many times in the future 🙏

lahcen

May 18, 2025

This course has helped me a lot. I highly suggest it to everyone who worries.

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