Do not listen to this recording while driving or if you are operating machinery.
Only listen when you can safely relax and are able to get as comfortable as possible.
Hi,
My name is Robert Aceves.
I welcome you to this five-minute guided meditation to reduce anxiety.
Please find a comfortable place to sit or lay down.
Placing both of your hands on your thighs or by your sides,
You may close your eyes or keep them open.
Whatever feels better to you.
And gently bring your focus to your breath.
Notice what you're thinking and at the same time,
Feel your chest as it moves up and down with each breath.
As you notice your thoughts,
Pay attention to your feelings.
What are you experiencing right now?
What's in your mind?
Continue breathing naturally and effortlessly.
Feeling the air coming into your body and leaving your body.
Focusing on the air as it touches your nostrils and as it leaves your nostrils.
Feeling the air coming into your lungs and filling your body with oxygen from your head all the way down to the tips of your toes.
Gently and effortlessly.
As you relax your body comfortably,
Focusing on your breath,
Repeat after me either out loud in a soft voice or in your mind the following affirmations.
I am safe and under no threats from the world.
I choose to always react positively to all situations.
My past experiences can't stop me from succeeding in the future.
The situation isn't good or bad.
As I relax and slow my breath,
Anxiety flows out.
There is no obstacle that I can't overcome.
That's it.
Now you don't have to repeat anything.
Remember,
You are not this unpleasant feelings.
You have overcome them in the past and you will rise above them again.
Nothing ever stays the same.
Everything is always changing.
Now,
One last time.
Nice and slowly.
Repeating this time the following phrases.
I am safe and in control.
This too shall pass.
I am strong.
I trust myself.
I am capable.
This feeling is only temporary.
I am loved and accepted.
That's it.
Now you don't have to repeat anything.
Notice your feelings,
Whatever they are at this moment,
For just a few more moments.
Feel the air moving slowly in and out of your body.
Your chest moving gently inward and outward effortlessly.
Feeling the peace,
Tranquility and a more relaxed body.
Slowly bringing your attention back to the present.
Feeling your legs and arms lighter and lighter.
Opening your eyes whenever you feel like it.
Feeling so much better.
Thank you for listening and I'll talk to you soon.
