Reclaim Your Morning | Decrease Anxiety to Think Clearly

If you wake up feeling overwhelmed with responsibilities, anxious, and unable to focus, this guided meditation can help. Listen to build the confidence to prioritize your needs and to say no to what holds you back from claiming this day for yourself.

Clear the clutter of your mind through calming and relaxing guided visualizations. Decrease your anxiety by grounding with nature. Give yourself permission to take up space, find clarity, and set your intentions on this special day.

This meditation is for people who wake up with anxiety, racing thoughts, and who feel overwhelmed by responsibility to prioritize others’ needs above their own. This practice can also help people who experience morning dread, decision paralysis, hopelessness, or have a tendency to dissociate in the morning.

Start this morning off on your terms. Thank you for making the decision to prioritize yourself.

Guided Morning Meditation written by Pamela Pawelski, Licensed Clinical Social Worker

Please also note that the content is educational and not a substitute for one to one professional care.

Transcript

My name is Pamela Pawelski. I'm a licensed clinical social worker and therapist. Mornings can be beautiful and pleasant. Inspiring. They can also be very chaotic. Sometimes we wake up having racing thoughts, How are we going to get through the day? Sometimes we have. And feel pressure from others. Two. Do what they want to do instead of what you have planned for your morning. Maybe you want to work out, Maybe you want to meditate. Or stretch. And sometimes it's. Difficult to center and do that when you have. Others. Pulling you this way and that. So thank you so much for taking this time to. Find. This time to center and do this. Grounding meditation. So in this meditation, We're going to clear the slate. Clear what others want from you. And really tune in to. What is true for you. What you want to get out of this day. We can begin. You're welcome to close your eyes. Or you can watch me. Let's take a deep breath in. And as you exhale, Thank yourself. Thank yourself for dedicating this time. To prioritize what you need. So perhaps you can imagine. A beautiful garden. That you are walking through. This garden. Could be. Beautifully manicured. Perfectly. Hedged bushes. Or it can be a wild cottage garden. With beautiful wildflowers. Or anything in between. Go ahead and. Explore. This beautiful place. And all the goodies. That are planted here. Notice what you see. The colors. The patterns. Maybe even the butterflies. Or the bird. Notice what you hear. Could be wind. Could be birds singing. Notice the feeling of the air. On your skin. In your hair. The temperature. Notice perhaps it's a sunny or cloudy day. Whatever feels right for you. As you walk through. This beautiful garden, You might hear your footsteps. And take a deep breath in. Smell your garden. But glorious. Smells travel through your nostrils. Upper head. There's a glistening wall of ivy. Sunlight sparkles on its leaves. As you get closer, You notice a door. A secret door behind this wall of ivy. And curiosity calls you. To open it. And there you see your own. Personal emotional garden. Your plants that you like. That you've planted. There might be some things here in this garden that you didn't plant. Sometimes people will put things in. Our space. Maybe they have. Ideas of what we want. We should do. There might be some things you don't want in this garden that don't represent you. And what you want to be. So. . . There might be some garden gloves and garden tools. And some buckets. Anything that does not belong in your emotional garden. Go ahead and pull it out. Put these things away. To be taken out. In the trash. And maybe you'll get a sense for who's put that there. And it's okay if you don't. Good. Now that your garden has been cleared of all things that are not yours. Take a moment. And plot out. What you do want to plant here. Maybe it's. . . Beautiful flowers and plants. Maybe there are. Beautiful fountain. Or birdbaths. Or benches. Take a moment. And beautify your garden. To your liking. To just the right vibration. For what you want. For your day. It's important that we stay clean. To our emotional garden, The health of it. We often feel other people putting pressure. Or having thoughts. That there's trying to influence us. There's a way we can. Be true to ourselves. By staking claim of our space. We deserve space that's just for us. And having this intention for your morning. In particular. Is important for. Being able to do the things you need to do. And that might include. Saying no. That might include. Canceling things. That maybe you did agree to. So that you can focus on yourself and your health. It's a good job with this garden, Beautifying it. Take a moment and look around. This is your garden. No one else is allowed here. They can play in their own garden. This is a place you can come to anytime. You need peace. Or you need a place. To tune into yourself. To tune into what you need. We can say, Our temporary goodbyes to this emotional garden. But just know you can come back anytime. Take a deep breath in. And as you exhale, Notice how you feel. How centered do you feel right now? And maybe notice any intentions that come to you right now. That you'd like to accomplish today. You're welcome to open your eyes. Good job. I hope you enjoyed this. As much as I did. My name is Pamela Pawelski. And take care of yourself.