Calming An Anxious Mind

Relax the body and relax the mind while you are gently guided into a deep state of relaxation, allowing you to clear your mind of any anxious or unwanted thoughts that are not serving your highest and greatest good.

There is no formal ending to this meditation, allowing you to simply drift into sleep, or bring your awareness back to the room in your own time.

The beautiful background music, Zen Flow, is by Chris Collins.

Transcript

Take a moment and make yourself comfortable.

Whether sitting comfortably in a chair with your spine straight,

Your feet planted firmly on the ground,

And your hands resting comfortably in your lap,

Or if you prefer,

You can lie down on your bed.

And when you're ready,

Just allow your eyes to gently close.

And with your eyes closed,

Just focus for a moment and notice what's going on behind those closed eyelids.

Perhaps it's just a black velvet curtain.

Perhaps you can see colors or shapes or maybe nothing at all.

It really doesn't matter as long as you know what's going on behind those closed eyes.

Notice how your muscles are starting to relax with every breath that you take.

And with every breath,

You find yourself relaxing deeper and deeper.

I wonder if you've noticed yet how when you breathe in,

You can feel cool air through your nostrils.

And as you breathe out again,

The air feels a little bit warmer as you exhale.

As you begin to breathe more deeply now,

You find yourself relaxing more and more with every word that I speak.

In every word that I speak,

You find yourself drifting deeper and deeper.

You'll just notice where your hands are resting,

How they feel.

Only you know how they really feel.

Maybe they feel heavy or light.

Perhaps they're warm or cool.

Only you know.

They're your sensations.

And just notice them as you relax more and more.

Focusing now on the relaxing,

On hypnotic music,

Will simply allow the music and the sound of my voice to take you deeper and deeper.

As I begin to count down from 10 to 1,

You'll find yourself relaxing deeper and deeper with every number that I count.

And at the same time,

You can just let your mind wander.

Just let it wander wherever it chooses to wander,

Allowing any thoughts that come into your mind to just drift back out again,

Watching them disappear.

And when you're ready,

10,

Drifting,

The sound of my voice will keep you safe,

Going deeper and deeper.

9,

The only sensations you can experience now are pleasant ones.

8,

Feeling very,

Very calm now,

Very peaceful,

As you relax deeper and deeper.

7,

It's as if you can feel a blanket of comfort wrapping itself around you.

6,

This blanket of comfort wraps around you,

From your head all the way down to the tip of your toes.

5,

The comforting sound of my voice takes you down,

Down,

Down,

Down to that next level of comfort.

4,

Just allowing yourself to drift deeper and deeper still.

3,

Nice and relaxed,

More and more relaxed,

Soothing,

Comforting.

The only thing that you'll be interested in now is the warm and comforting sound of my voice.

2,

Relaxing.

Simply imagine yourself drifting,

Drifting,

Where the only sensations that you can experience are positive and pleasant sensations,

Feel what it really feels like to be calm,

Relaxed,

And 1,

All the way down now,

All the way down,

Feeling calm,

Feeling peaceful,

Feeling relaxed.

And now that you're feeling so calm,

So comfortable,

I'd like to speak to that part of you that knows all about you,

That part that knows all about you.

And you may have been feeling a little lost in the world,

But before we talk about that,

I want to just congratulate you and tell you what a success you truly are,

That you have already been so far in your life.

You have persevered through all the ups and all the downs of life.

So you can now have a real sense to feel good,

To know that you can allow yourself to feel calm again.

I'd like you to take a moment to contemplate,

To consider what an amazing person you are,

A person of value,

A person who is loved and is worthy of being loved.

Just take a moment now to think about who and what you are to other people,

To your family,

To your friends,

And all you do and that you can do to help others.

And I'd like you to take a couple of really deep breaths now,

And I'd like you to imagine that with each inhalation,

You're breathing in relaxation,

Peace and calm,

And with every exhalation,

You're breathing out any stress,

Any tension that may remain in your body.

Just breathing in relaxation,

Breathing out anything that no longer serves you.

And I'd like you to imagine that each of those breaths you take is coming from a point just behind your belly button.

Simply breathing in that relaxation.

And I wonder if that relaxation was a color.

What color would it be?

Perhaps it would be a calming blue,

Perhaps it's your favorite color.

And you know for sure what color you would like to give that feeling of relaxation.

Just breathing in that color now,

Breathing in that relaxation.

And I wonder if you could imagine for a moment how different or how improved your life might be if you could feel calm and relaxed all of the time.

Maybe you would just feel so much better within yourself.

Maybe you could make better decisions in your life.

I'd like you to think of the most important benefits to you,

The most important reasons that you have to be able to let go of any and all stresses in your life.

Just for a few moments,

Just letting them go,

Relaxing into the color and releasing and letting go of any stress or any tension anywhere in your body.

And I wonder whereabouts in your body the tension is,

Where the unwanted feelings live.

Maybe it's a feeling in your stomach or your chest.

Maybe it's a feeling in your head,

Your jaw.

Just notice where the tension is in your body right now.

If you could scan your body,

Where would that tension be right now?

Where would those tensions be,

Those unwanted sensations,

Those feelings?

Just scan your body for a moment and find those unwanted feelings and sensations.

And then I'd like you to imagine a color for those unwanted feelings just in your mind right now.

Give those feelings a color.

And now,

If you could give those feelings a shape and a size,

Just in your imagination,

Giving those feelings,

Those unwanted sensations,

That tension,

Giving it a color,

A shape and a size.

And now that you have that color,

That shape,

That size,

I'd like you to use your imagination and begin to shrink that size.

Shrink that colored shape down in size,

Shrinking the size of those unwanted feelings.

And perhaps you could imagine shrinking it down so small,

Shrinking down those unwanted feelings.

And when you have them so small,

Perhaps in your own mind now,

You could switch the color,

Switch the color to your favorite color or the color that you chose earlier to be that color of relaxation,

Peace and calm.

And just for a moment,

I'm going to help you to relax your whole body,

Muscle by muscle,

Bit by bit.

And all you have to do is just think about each muscle as I mention it.

Just for a moment,

Just think about those tiny muscles around your eyes,

Just focusing your attention on those tiny muscles around your eyes.

And as you think about them,

Just allow them to relax deeper and deeper,

Thinking about the muscles in your cheeks.

Just focusing for a moment on those muscles in your cheeks,

Allowing them to relax more and more deeply.

Now focus on the muscles in your jaw.

Focus for a moment on those muscles.

Perhaps you could even imagine what those muscles look like.

And as you think about them,

Just allow them to relax.

Thinking about the muscles now in your neck and your shoulders,

Focusing on those muscles,

Thinking about those muscles and imagining them unwinding,

Unfolding,

Relaxing.

Thinking about the muscles in your arms,

Just focusing for a moment on those muscles in your arms.

And as you think about them,

Just allow them to relax.

And thinking now about the muscles in your chest and stomach,

Allowing those muscles to relax,

To release,

To unwind as you think about them,

Just letting go.

Thinking now about the muscles in your legs,

Those muscles in your thighs,

In your calves,

Just focusing on those muscles.

As you think about them,

Just allowing them,

Just allowing them to relax.

And taking your focus to the muscles in your feet,

Those tiny,

Tiny muscles in your toes.

Just thinking about those muscles,

Maybe even imagining what those muscles look like,

Those small,

Tiny muscles in your toes.

As you think about them,

Just allow them,

Just allow them to relax deeper and deeper.

And I wonder if you were to imagine writing the word calm across the forefront of your mind.

Just imagine writing the word calm and what that word calm really feels like.

Really focus on that word calm,

Invoking those feelings of calm.

Now just imagine writing the word relaxation across the forefront of your mind.

That word relaxation and how that word really feels to you.

That word relaxation,

Connecting with the feeling of relaxation.

And you take the time each and every day to do good for somebody else,

Enjoying the feeling it gives you every time you do this.

You take the time every day that is just for you to be.

Whatever that looks like for you,

Taking some time for yourself,

Whether that's going outside for a walk,

In nature,

Observing all the wonders around you,

Just taking time to do something wonderful for yourself.

You begin to recognize any of those old,

Unwanted thoughts or feelings.

You become consciously aware that those thoughts and those sensations serve no purpose.

And you're immediately able to imagine releasing those thoughts,

Replacing them with that calm image,

That colour that you chose earlier of calm.

And you begin to feel calmer,

More relaxed,

More at ease in the world,

Opening up to the new possibilities,

Looking to the future and all of its possibilities and opportunities.

Now I'd like you,

For just a moment,

To project your mind forward in time.

See yourself at some point in the near future.

See yourself looking calm,

Relaxed,

Confident,

Feeling calm,

Relaxed,

Confident,

Feeling good,

Feeling really good.

Allowing the sensations of calm,

Peace,

Relaxation to remain with you.

As you either drift into sleep now,

Or in your own time,

Bring your awareness back to the room,

Feeling wonderful.

And you begin to feel calmer,

More relaxed,

More at ease in the world,

Opening up to the new possibilities,

Looking to the future and all of its possibilities.

Reviews

Thank you for this beautiful meditation for sleep. I've been having problems getting to sleep, but I don't think I even made it to the end of this meditation 🙏 Thanks again and have a wonderful day ❤️

Excellent meditation delivered in a soothing and relaxing manner. I will definitely bookmark and return. Thank you 🙏🏻

Absolutely beautifully soothing, Thankyou so much.

Absolutely beautiful 💕 my meditation practise had taken a backseat for while as life had just seemed to overtake. How I have missed it. But then this today was just what I have needed to redirect me back on my path. Thank you so much. I felt completely calm, my body was heavy and my mind completely focused on your voice. God bless 🙏💕

Thank you so much, your meditation really helped me to calm down and self soothe 💗

So calming, hope I can keep that feeling! Thank you 🙏😊

So soothing and relaxing!Thank you! ☁️🤍

Excellent relaxing meditation for anxiety

Thank You-so helpful

Wow is ot normal that I was so relax that everything felt heavy and even my eyes were tearing 😢

Very soothing & enjoyable. Just what I needed.

Leslie thank you for sharing this practice. Your voice is so soothing. This was a great session before I finish my day off. Keep this great content coming!

Great

This was like a hypnotherapy session. Wonderful and calming.

Very soothing and relaxing for mind and body.

Your voice is calming and warm indeed

Very calming and much needed. Thank you. 🙏

Thank you Leslie for your skillful guidance. It was easy to follow your calm and soothing hypnotic voice into a state of deep relaxation. I feel so rejuvenated! 🙏✨