The Anxiety Calming Meditation We Need Right Now

We calm the anxiety we all feel collectively at the moment by tapping into that beautiful inner core of resilience, peacefulness, and compassion within you. We breathe in the truth of specific statements, release the fear and anxiety from our body and do a guided visualisation to send our peace and love into the world.

Transcript

Welcome to this anxiety calming meditation from Conscious Time Mastery.

Close your eyes and get quiet and still in the moment.

Just let your body settle in wherever you are.

Feel how you're resting on whatever you're sitting or lying or standing on.

Take a deep breath.

Breathe in for five seconds,

Hold it for five,

And then breathe out for five.

We're going to do this five times.

So here we go.

In for five.

Hold for five.

Out for five.

In for five.

Hold for five.

Hold for five.

Out for five.

In for five.

Hold for five.

And breathe out for five.

And breathe out for five.

In for five.

Hold for five.

And out for five.

In for five.

Hold for five.

And out for five.

Now just pull back all your energy from where you've scattered it and attached it to things and people and what is going on out there.

And just pull it all back to you.

In this moment,

Right where you are.

Take a deep breath.

Just pull all that energy back into your body,

Into your being.

Now locate the anxiety that you feel.

Located physically in your body.

Feel into it.

Where is it situated in your body?

I feel this sort of tightness in my chest.

It's like this low grade buzzing ball of stress,

Worry and uncertainty.

It might be in your stomach.

It might be in your shoulders or your neck or your jaw.

Just feel into your body and where you are feeling that and holding that anxiety.

Now I want you to breathe in the truth of these statements into that tightness.

Even though the world has gone mad.

In this moment,

Right here,

Right now,

I am okay.

Breathe that into the tightness.

Deep breath in.

Even though the world has gone mad.

In this moment,

I am okay.

And in a deep breath of release out.

Even though I am uncertain and scared.

In this moment,

I am okay.

Breathe that into the tightness.

Deep breath in.

Even though I am uncertain and scared.

In this moment,

I am okay.

Breathe that into the tightness.

Deep breath in.

Even though I am uncertain and scared.

In this moment,

I am okay.

And deep breath of release out.

Even though I don't know what the future will hold and it's all wrapped in this vast darkness at the moment.

In this moment,

I am okay.

Breathe that into the tightness.

Even though I don't know what the future will hold and it's all wrapped in this vast darkness at the moment.

In this moment,

I am okay.

And in a deep breath of release.

Next one.

Even though this really,

Really sucks.

In this moment,

I am okay.

Breathe that in.

Even though this really,

Really sucks.

In this moment,

I am okay.

And deep breath of release.

Even though I don't know what will happen.

In this moment,

Right here,

Right now,

I am okay.

Breathe in.

Even though I don't know what will happen.

In this moment,

I am okay.

And then breathe out a deep breath of release.

Next one.

Even though I have all of these emotions about what is happening and I sometimes don't know how to deal with them.

In this moment,

I am okay.

Breathe that in.

Even though I have all of these emotions about what is happening and I sometimes don't know how to deal with them.

In this moment,

I am okay.

And let go.

Even though I don't quite know what to do and I've never had any training on how to deal with such an unprecedented crisis,

I am doing a great job.

Breathe that in.

Even though I don't quite know what to do and I've never had any training on how to deal with such an unprecedented crisis,

I am doing a great job.

And release.

And release.

And even though I feel totally unprepared for this,

I am doing okay.

Breathe that in.

And even though I feel totally unprepared for this,

I am doing okay.

Deep into that ball of anxiety and out.

Even though I am so sad for the world and the people who are going through a very difficult time right now,

In this moment,

I am okay.

And it is okay to be feeling that sadness.

Breathe that in.

Even though I am so sad for the world and the people who are going through a very difficult time right now,

In this moment,

I am okay.

And it is okay to be feeling that sadness.

And out.

I am bigger than the sadness.

I can take all of that empathy,

Grief and sad emotion and not let it overwhelm me.

Just take that into my heart and just hold it there with love until it quietens.

Breathe that in.

I am bigger than the sadness.

I can take all of that empathy,

Grief and sad emotion and not let it overwhelm me.

And release.

Even though I sometimes just feel like curling into a little ball and crying,

In this moment,

I am okay.

And in this moment,

I can acknowledge my own amazing innate braveness because I also have other moments where I don't feel like that.

Breathe that in.

Even though I sometimes just feel like curling into a little ball and crying,

In this moment,

I am okay.

And in this moment,

I can acknowledge my own amazing innate braveness and breathe out.

Even though I would so prefer that all of this be different,

This is so far from ideal that it is almost unreal.

In this moment,

I am okay and I am strong.

Breathe in.

Even though I would so prefer that all of this be different,

This is so far from ideal that it is almost unreal.

In this moment,

I am okay and I am strong.

And release that anxiety.

Even though I have no idea what's coming next and I'm struggling to catch my breath amidst all of this rapid change and chaos,

In this moment,

I am okay.

Deep breath right into that anxiety place in your body,

Even though I have no idea what's coming next and I'm struggling to catch my breath amidst all of this rapid change and chaos,

In this moment,

I am okay.

And out.

Even though I get scared and anxious when I try to project into the future even more than a few minutes ahead at a time,

In this moment,

I am okay.

And I admit that there's a possibility that in the next moment,

Right after this one,

That I still might be okay.

Breathe that in.

Even though I get scared and anxious when I try to project into the future even more than a few minutes ahead at a time,

In this moment,

I am okay.

And I admit that there's a possibility that in the next moment,

Right after this one,

That I still might be okay.

Deep breath and out.

Even though no one has any answers right now,

In this moment,

I am okay and I can exist without answers.

Breathe that in.

Even though no one has any answers right now,

In this moment,

I am okay and I can exist without answers.

And breathe out some of the anxiety.

Even though no one has any answers right now,

In this moment,

I am okay and I can believe that the answers will come.

Breathe in.

Even though no one has any answers right now,

In this moment,

I am okay and I can believe that the answers will come.

Breathe out.

Even though there's a storm raging in the world outside,

And sometimes inside of me too,

In the centre of my being is this immense pillar of calmness and resilience that I can tap into.

And out.

And as I tap into that and breathe into it,

It expands and grows bigger.

Breathe into that.

And out.

And as I tap into that and breathe into it,

It expands and grows bigger.

Breathe into that.

And breathe out the anxiety and worry.

I can breathe into that pillar of calmness and resilience and grow bigger and bigger until it fills my entire energy field.

Until all I am in this moment is just this big bubble of calmness and resilience.

Breathe in and breathe out.

And I'll just rest here for a moment,

Inside of this beautiful,

Bright ball of calmness and resilience.

Just feel how that feels.

Breathing that in.

Breathing out all of the anxiety that I might be feeling.

So let's expand that even further.

Breathe into that ball of calmness and let it grow big enough to encompass your whole house.

Just envelop and cocoon your whole house inside of this ball of calmness and peacefulness and light that you have in the core of your being.

Just breathe into it and expand it.

Breathe into it.

See it expanding,

Growing bigger,

Bigger until it's enveloping and cocooning your whole house inside that ball of calmness and peacefulness.

Beautiful light.

Just sit with that for a moment.

Breathe into it.

Breathe in.

Breathe out.

So let's expand it even further.

Breathe into it and expand it even further,

Growing bigger.

Let it grow big enough to take your whole town or city inside of it.

Just breathe into it and direct your energy and focus into that ball of calmness,

Rippling it out,

Taking all of that inside and enveloping it inside this beautiful,

Resilient ball of calmness and kindness.

Breathe in.

Just feel it expanding and rippling out until your whole town or city is enveloped right in there.

Hold that space for a moment and just breathe in deeply and out again.

So now breathe into it and push it out even further and further until it envelops and cocoons and safely enfolds your whole country.

Your whole country is now sitting inside this beautiful ball of calmness.

Resilience.

Kindness.

Filled with this beautiful light,

Love that comes straight from your inner core.

Just push it out.

Feel it expanding until it's covering your whole country,

Cocooning and enfolding it.

So much love.

Now let's push it out even further so that it envelops and enfolds your whole continent.

Like a giant hug of calmness and resilience and peace and love.

Just sit there holding that expanded space as you breathe into it and breathe out.

Breathe more light into it and breathe out.

Just see it expanding until it just envelops the whole continent everywhere.

It's just enfolded and cocooned in there inside this beautiful bubble of calmness and resilience and peace and love.

Just hold it there for a moment as you breathe in and you breathe out.

As you breathe in and you breathe out.

Now I want you to push it out even further,

Enveloping the whole of Earth.

So just see it growing bigger and bigger until it folds neatly over the entire Earth.

The whole world is now wrapped up snugly inside of your bubble of light and calmness and resilience and love.

Breathe in,

Just feel it expanding and growing bigger.

Breathe out.

And just sit with that for a moment,

Holding the space for it and feeling how your calmness is bigger than all of the chaos in the world right now.

How your calmness and resilience and your inner core of peacefulness can sit with all of that chaotic emotion and fear and anxiety and not-okayness that's bobbing around in the world.

And just be with that,

Pulling it inside the bubble until it quietens and settles down.

Breathe in,

Breathe out.

Breathe in,

Breathe out.

And your calmness,

Resilience and that peacefulness from your inner core is wrapping the entire world inside of this beautiful bubble of light.

Breathe in,

Breathe out.

Breathe in,

Breathe out.

Now bring your bubble back,

Closer,

Pulling it back till it settles around you,

Just your being.

In this moment you are okay.

And in this moment you are resilient and resourceful and beautiful and courageous.

And that's not going to change.

Whatever else may change,

That core of strength and peace and resilience within you is always there.

And it is bigger than all of the chaos in the world.

It is bigger than all of the fear and anxiety that is out there and that is inside of you.

Deep breath in,

Deep breath out and open your eyes slowly.

Thank you for doing this meditation with me and spreading your light into the world at a time when it is sorely needed.

Thank you for being you,

For being a beacon of light in a world that really needs it right now.

I'm sending you so much love.

Reviews

Absolutely beautiful! Just what I needed. Thank you!

This really helped. Thank you.

A very relaxing and comforting practice

So very empowering! Thank you.