Don't listen to this meditation whilst driving or operating machinery.
Remember that anxiety is a natural part of life and it's okay to feel it from time to time.
This meditation is a tool you can use whenever you feel the need to find relief and regain a sense of inner peace.
With practice you can develop greater resilience to anxiety and navigate life's challenges with more serenity.
So now find a quiet and comfortable place to sit or lie down.
Close your eyes and take a few deep breaths to settle into the present moment.
Let go of any tension in your body and each time you exhale let go of more tension,
Allowing yourself to fully relax.
Begin by focusing your attention on your breath.
Feel the coolness of the air as you inhale through your nose and the warmth as you exhale through your mouth.
Follow the natural rhythm of your breath,
Allowing it to slow down and deepen with each cycle.
And as you breathe in,
Silently say to yourself,
I am inhaling peace.
And as you exhale say,
I am exhaling tension.
Now move your awareness to your body.
We're going to start at the top of your body,
At your scalp,
Releasing any tension that may be there.
Imagine a wave of warmth,
Calm,
Relaxation,
Flowing down your whole body,
Starting with your head,
Your eyelids,
Just relaxing those.
Going down your face,
Past your cheeks,
Relaxing your jaw,
Feeling those muscles relax.
And now feel that wave going down your throat and neck into your shoulders,
That relaxation.
Moving down both of your arms,
Past your elbows,
All the way to your hands,
To the tips of your fingers,
Feeling beautifully relaxed.
All tension gone from those parts of your body,
Each muscle deeply relaxed.
And now that wave of relaxation,
Moving down your torso,
Feel it going down your spine,
Beautifully relaxed,
That warmth,
Calm,
Relaxation in each and every muscle.
And now relax your hips and thighs,
Feeling the relaxation going down both of your legs,
Past your knees.
Down your shins and calves,
Right the way to your feet,
All the way to your toes,
Just beautifully relaxed.
And as you scan now each part of your body,
Notice if there are any areas of tension or discomfort left.
Just imagine your breath flowing to those areas,
Releasing any tightness with each exhale.
Visualise those muscles relaxing,
Letting go of any stress or anxiety they may be holding.
And in your day to day now,
Just visualise yourself as anxious thoughts arise,
Just visualise yourself acknowledging them without judgement.
Imagine each anxious thought as a cloud passing by in the sky,
And instead of attaching yourself to those thoughts,
Let them just drift away.
And now bring your focus back to your breath and the sensation of inhaling calmness and exhaling tension.
And now I want you to visualise as clearly as you can a set of 10 steps,
And at the bottom of those steps is a place where you feel completely safe and very much at ease.
This place could be a beach,
A forest,
A hilltop or a room,
Or anywhere that brings you comfort.
Visualise that in detail.
And now I want you to see yourself back at the top of those stairs and I am going to walk you down those steps to your space.
We'll take the first step now in 10 and 9.
Each step you take you get deeper and deeper into relaxation.
8 7 6 Deeper and deeper.
5 4 3 Deeper still.
2 1 And 0.
And now you are in front of that place and I want you to step into that safe place now.
Picture it in intricate detail.
Colours.
Textures.
Sounds.
Scents.
What's there?
How do you feel?
Feel the serenity and security it provides.
This space is always there for you in your mind and know you can return to it whenever you need to find peace and tranquillity just by going down those 10 steps.
What else do you notice in this space?
And now find a seat,
A very comfortable seat with luxurious cushions and sit yourself down in your space in your comfortable chair or sun lounger or sofa.
And now place your hand over your heart and connect with your inner self and be still and say to yourself and reflect on your response.
What is it like to be me when I stop judging myself?
What is it like to be me when I don't judge myself?
What is it like to be me when I fully accept myself?
What is it like to be me when I love myself?
What is it like to be me when I know I can manage my anxiety?
Return your focus now to your breath.
As you inhale,
Imagine breathing in courage and strength and bravery.
As you exhale,
Release any lingering anxiety or doubt.
Feel the rhythm of your breath as it grounds you in the present moment and move your focus now to appreciation.
Think of three things in your life you appreciate such as warmth of the sun or the presence of loved ones.
Focus now on appreciation of those three things.
And now going to slowly bring your awareness back to the present moment.
You are going to feel better than before.
You are going to know that at any time you can go back to your safe,
Tranquil place.
Gently start moving your fingers and toes.
Start moving the rest of your body now.
Open your eyes when you are ready.
May you carry the sense of calm and tranquility from this meditation with you throughout your day.
Knowing that you can return to this practice whenever you need to find relief from anxiety.
And so it is.
