Anxiety And Stress Release Visualisation Meditation

Take 10 minutes to release any worries, anxieties, stressors or unwanted negative emotions. Ideal for either sleep or during the day when it’s needed. We’ll begin with a breathing exercise and will then transport you to your own garden sanctuary in your imagination. With your ‘Worry Tree’ in the center, you’ll unload anything unwanted. You’ll be grounded & protected by visualising the synergy of the flowing sunlight and earth energy.

For all levels. British female guide, background music.

Transcript

Hello and welcome to this anxiety release visualization meditation. Make yourself comfortable. You can be lying down fully, Sitting on a chair, On the sofa or on the floor. Just take a moment to make any adjustments to your positioning so that you can be still for a while but remember if you need to move during the meditation that's also okay. When you're ready you can gently close your eyes. Notice how the surface is supporting you and feel the points at which your body is touching it. Start taking several slow, Long, Deep breaths. Inhale and completely fill your lungs. Exhale and fully release the air. Follow the air as it moves in through your body and visualize the trail of air as you exhale it. Breathe in a sense of calm. Breathe out and release anything unwanted from your body. As you breathe in say the word calm in your mind. As you breathe out say the word release in your mind. Continue to breathe here in calm out release. As you exhale you may like to sigh out deeply or loudly to fully release anything that's no longer wanted. Now I want you to imagine a beautiful garden with a large tree in the middle. You can create any type of garden and tree. What's the climate like? What's the temperature of the air? What kinds of birds are singing? What other wildlife can you hear? What flowers and plants are in this space? How are they planted? Is there a source of water near you? What type of tree have you chosen? What shape is the trunk? What shape are the leaves? This is your worry tree. It's here to take anything unwanted from you. Any anxieties, Worries, Concerns, Horrible emotions, Fears, Anger, Frustrations. What do you want to release? List these things in your mind. If a particular list doesn't come to you that's okay. Just focus on the feelings you no longer want. Once you've gathered them begin to place each one onto the branches of the tree. The tree will take these away for you so that you no longer need to hold onto them. Keep visualizing as you place each worry or emotion onto different branches. When you're ready you step back from the tree feeling a little lighter, Feeling energized and free. You've released anything that no longer serves you. Now turn your attention to the rest of the garden. Look closely at the ground that you're standing on. How does it feel on your feet? You feel the warming and healing light of the sun glowing down upon you. Feeling it as it enters through the top of your head, Tingling through your body and down to your feet. It flows through your feet and connects with the ground beneath you. As this connection occurs the life force energy in the ground is absorbed by your feet and flows back up your body through the base of your soles, To your ankles, Calves, Over your knees, Thighs, Pelvis, Tummy, Chest, Arms, Hands, Shoulders, Up through to your neck and into your head where it flows through the top of your head like fireworks. Circling back down and around your magnetic field to create a bubble of healing energy, A fusion of healing sunlight and grounding earth energy. Stay with this feeling for a few moments. This is your protection from all things unwanted, Keeping within it feelings of harmony, Bliss and joy. Turn your attention to the plants and flowers around you. What do they smell like? What colours are they? Listen to the wildlife around you and focus on how beautiful the sounds are. This is your own sanctuary that you can return to whenever you're feeling anxious to release anything unwanted and to protect you. You can visualise this space or listen again to this meditation when you want to return. Turn your attention back to the environment that you're in. Can you hear any sounds around you? Notice how you're breathing and begin to breathe a little deeper again. Feel your breath as it flows in and out. Begin to become aware of the surface beneath you. You may like to twitch or move any muscles in your body, Perhaps stretch them out a little. Remember how protected you are and those feelings of harmony, Bliss and joy. If you're going to sleep you can now drift off or if not in your own time you can gently open your eyes and have a beautiful day or evening. Thank you for meditating with me today.