Coping With Pandemic Anxiety | Guided Meditation

Anxiety in social settings is expected as we slowly come out of the pandemic. If you are struggling with stress or anxiety, this guided meditation will help you find ways to cope better. In every crowd, there may be a pair of kind eyes to be found. You may also be those kind eyes. We are in this together. One breath at a time.

Transcript

Welcome to Michelle's Sanctuary.

You are listening to a guided meditation to ease pandemic anxiety.

I am Michelle and as you listen,

You may think of my voice as that of a dear friend and ally.

We are on this journey through a remarkable time through history together,

And I will do my best to guide you towards feelings and thoughts that will make it easier for you to emerge from the lifestyle we have adopted.

It will help you find peace and equanimity as the world begins to reopen,

And as we find ourselves adapting to another new normal.

Of course it is advised to seek treatment from a doctor or mental health professional,

And this meditation may be used in addition to other methods of help.

Find a comfortable place to sit or lie down.

Close your eyes.

This is your time,

Solely meant for your healing.

Rather than avoiding uncomfortable feelings,

We are going to acknowledge them and find ways to work through them.

Pretending they are not there will not make them disappear.

They are there for a reason and we must honor them.

They deserve to be validated and heard.

Bring your shoulders up towards your ears and take in a deep breath.

You may notice that your shoulders tend to hike up when you are feeling anxious.

They are a popular place for the body to carry tension.

You can sigh loudly and proudly as you let your shoulders sink back down.

Intentionally tensing and releasing is a way for you to take back control and let your body know that you welcome release.

Take in another deep breath and loosen your jaw.

Let your mouth open a little bit.

Loose and easy.

And then sigh out your breath,

Letting it all go out your mouth.

And then sigh out your breath,

Letting it all go.

If you want you can wiggle your arms and legs,

Your fingers and toes.

Let's move some of that anxious energy.

During stressful times,

You may feel all your emotions balling up and settling into your body.

See now if you feel them bundled anywhere.

Check your heart,

Your chest and your lungs.

Check in with your abdomen and solar plexus.

Let it go.

And inhale one big breath,

Feeling your body fill to its utmost capacity.

Breathe in until your body fills with air to the point it feels like you just indulged in a big holiday meal.

And then let it go,

Like a helium balloon that is untied and released towards a clear blue sky.

You surrender when you sigh.

You may return your breath to normal.

An ebb and flow,

In and out,

Just like a gentle tide.

This is the tide of your life.

Pay attention to your mind and become conscious of what is going on,

As if you are an observer.

Reflect on the thoughts that are occupying your time lately.

There are thousands of thoughts that cross through your mind in a day,

And when you are aware of them,

You may begin to change them.

Remember that these are thoughts about your reality,

But they are not your reality.

They are how your brain is processing what is happening around you.

They are your perspective put into words.

And in a safe place for stillness and release,

It's time to let them go.

You may visualize these thoughts and worries leaving your body.

Focus on places that are tense and hold onto these thoughts,

And release them.

You feel them exit your body through your exhale,

Through your mouth and nose,

Through the pores in your skin.

Let them go.

If they don't feel good,

Let them go.

You deserve to feel good.

You have survived momentous experiences in the past year.

You have lived through historic moments,

And during a pandemic,

You have survived.

You are still here,

Breathing,

Alive.

You do the most important thing someone can do during such trying times.

And yet you are still here,

With a fresh canvas and unwritten landscape ahead of you.

As these thoughts escape your physical body,

They begin to swirl around you in words and sentences.

You notice the typed black font that spirals around you.

Your brain is like the fingers on a typewriter.

Your body is the typewriter.

Notice these words,

And watch as they continue to spin.

Seeing them makes it easier to be the observer of your mind.

You see your worries spelled out in a cyclone in black font.

You are in the eye of the storm of thoughts that have come from your words,

Safe,

Still.

And when you inhale,

You feel the stillness that remains deep inside of you.

The deep wisdom that knows it will all be okay.

You exhale through pursed lips.

And when you do,

The tornado of worries sails above you.

You remain grounded as it dissipates and evaporates towards the sky.

It goes far,

Far away,

To a place that all things go when they are no longer needed.

Because the universe is vast and unlimited,

And is equipped to absorb every single worrying word that you release.

You feel a sense of calm right over you like a wave of soft morning sunlight.

Warm.

Your body is soft,

Relaxed,

At ease.

This time in history has been hard,

But perhaps it has informed you of what matters most.

You may find yourself questioning your life and this will only serve to lead you towards what you now desire.

The ever-changing you,

Shaped by experiences,

May wish to experience life differently.

Or perhaps you may wish to experience life the way you did before this all began.

Know you are the creator of your life experiences.

You interpret and process each moment through your own special lens.

Only you know what you need and desire.

And you do not need to ask permission from anyone or anything to tap into this.

It's yours to tame and to love.

Every feeling to arise is welcome.

It's okay to ride your feelings.

Honor what you are feeling and celebrate each step you take forward.

Little steps.

Big steps.

Things that once felt normal may now cause anxiety.

But it's okay.

Be gentle with yourself.

Be kind.

Remember that you are doing the best that you can in a very uncertain time.

Celebrate the fact that you came here to listen and meditate today.

Your openness to healing will bring you opportunities to grow and feel better.

You deserve to feel better.

You are a survivor.

Now is the time to be forgiving of yourself.

To be gentle.

It is time for rehabilitation.

And everything you do again for the first time in this new landscape deserves to be celebrated.

It may take time to feel better.

And you get to decide when you feel ready and what you are comfortable with.

Because you are the only person to fully know what is going on inside you.

It's okay to feel grief for what once was or who you once were.

So much has changed at a fast and unexpected pace.

You are allowed to grieve.

Every inch towards healing and every effort to try deserves to be congratulated.

Celebrate how amazingly well you are coping.

Celebrate that you are seeking ways to cope.

And those who seek will eventually find what they are in search of.

You are on the right path towards healing.

You are resilient.

You are doing the very best that you can.

And that is okay.

Before I guide you out of this meditation,

I would like for you to remember a time in your life when you felt good.

A time when you felt at peace.

And if a specific memory does not come to mind,

Then imagine yourself in a place where you are safe and loved.

In this place you are nurtured and you can let your guard down.

Visualize the room or place that brings you the sense of being cared for and feeling safe.

In this place you may be all expressions of yourself.

You may be vulnerable and know that you are in a sanctuary of love and support.

A glowing aura surrounds you with warm light.

When you go to this nurturing place,

Your mind can bring you back to this special sanctuary whenever you need a moment of calm.

When you go through the days to come and feel the stirrings of anxiety or stress,

Think about this place that always exists for you.

It is tucked deep in the hospitable landscape of your mind.

No matter what happens around you,

You have access to this place.

You may take in a deep breath and remember that we are all going through challenges.

You are not alone.

This is a new world for everyone.

The rules may change often and you may find yourself adapting at a faster rate than ever before in this life,

And you are doing it so well.

It may feel as though you are emerging out of a dark cavern,

Reintroduced to the brightness of the sun and the energy of the outside world.

And every time you do something again for the first time,

You will remember to celebrate the step forward.

You may grant yourself a mental gold star.

You may catch your eyes in the mirror,

Take a moment and tell yourself you are doing your best.

You have navigated more than a year of uncertainty,

And you have survived.

Let every day be a testimony to the fact that you are strong,

That your vulnerability is a superpower.

Even when you feel anxiety or fear,

Remember that your authenticity empowers you.

You are going through the heart of whatever comes up and surrendering to all you cannot control.

And when you do this,

Rather than resisting,

You have reserved your energy to focus on what is in your control.

Bram Stoker wrote,

It is really wonderful how much resilience there is in human nature.

Let any obstructing cause,

No matter what,

Be removed in any way,

Even by death,

And we fly back to first principles of hope and enjoyment.

As you return to once familiar activities,

Should anxiety arise,

Connect with the pleasant aspects of the moment.

There will always be a pair of kind eyes to be found,

Even if they are your own.

There may be people who need a reassuring soul as much as you do,

And as we muddle through this together,

We have learned to be better at smiling with our eyes and enjoy the moments of liberty.

Take the small steps,

Look for something that gives you gratitude,

Even if you can only feel grateful that this moment may pass as all moments do.

Be proud.

Be kind.

Be gentle.

Be forgiving.

And understand that it may take time,

But you are free to take as long as you need to.

There is no need to rush.

Give yourself permission to be where you are right now.

You may begin to come out of the meditation.

Take in a deep breath and sigh it out.

Make a sound.

Let it go.

Wiggle your fingers and toes.

Nod your head back and forth,

And gently lift your lips into a smile.

That smile is just for you.

You deserve it.

Flutter open your eyes and face this new unwritten day as it comes.

May you find your way back to hope and enjoyment a little bit each day,

One gold star at a time.

1 you you you you you

Reviews

Thank you for sharing these words of wisdom with me today.
Namaste 🙏

Lovely Michelle
A bit bit different but still good one does feel more relaxed and satisfied
Thank you. Ssss