Hello my friends.
My name is Dr.
Jeanette Freeman and this is a guided meditation to soothe anxiousness and move into love and peace and well-being.
In this meditation we are going to use the breath and visualization practices to soothe anxiousness.
The first aspect of this meditation will be letting go of the resistance to the anxiety itself.
This breath practice is a little different because we are going to actually breathe in and expand the feelings of anxiety to totally accept it and then breathe out peace.
Why this works so well is that we let go of the resistance.
We let go of wanting to make it go away.
So I invite you to simply settle in now for a practice finding your body in a comfortable relaxed position.
And even aware of any anxious feelings in the body and noticing them.
Maybe tuning into any sensations in the heart or tightness or in the stomach.
Noticing where the anxiety dwells.
Noticing how your body feels right now without needing any of it to go away.
Simply bringing your attention into the body.
That's right.
So as we begin our breath practice we will be breathing in the stress or anxiety or the feelings.
And we will be breathing out light,
Love,
Compassion.
It might seem a little different or perhaps even frightening to think of expanding and breathing in the anxiety and anxiousness.
But let's try it together.
So gently taking a breath in and breathing in the feelings in the body.
And breathing out light,
Healing,
Compassion.
And breathing in the actual feelings in your body and expanding them.
And breathing out light,
Compassion,
Peace.
Breathing in maybe using color.
Breathing in dark,
Letting it fill all those places that hold the tension.
And breathing out light.
Breathing in anxiousness.
Breathing out peace.
That's right.
Just breathing in and expanding those feelings in the body.
And breathing out peace.
Breathing in and feeling the anxiousness.
And breathing out compassion and light and love.
Breathing in the tension.
Breathing out relaxation.
It simply lets go and starts to unwind the resistance.
Receiving deeply on the in-breath the feelings of anxiousness.
And releasing with compassion and light and love.
So practice this breath practice for a few moments.
Breathing in the tenseness.
And breathing out light,
Love,
Compassion.
That's right.
Breathing in.
Breathing out.
Breathing in and expanding those feelings.
And breathing out peace,
Light,
Compassion.
Very good.
And now let us move to the next step of offering compassionate loving thoughts to that anxious self.
Breathing within your own mind,
Your own words of compassion,
Acceptance.
Something like,
I'm right here with you.
It's okay.
Everything is going to be just fine.
You're okay.
Just keep breathing.
I love you.
Right now you are so safe.
You are safe.
This feeling will pass.
Right now is just fine.
And everything is going to be okay.
Let's notice what's right here,
Right now.
Good.
That's right.
Everything is okay.
Offer compassionate loving thoughts to the self.
And the third step,
Using your beautiful imagination to think about self-soothing scenarios.
You could imagine being in a warm hot tub,
Watching the bubbles,
Relaxing even more.
Or you might imagine laying out on the beach.
Seeing the warm sun upon you.
Or you might prefer to imagine that you're walking through a beautiful forest,
Listening to the birds.
And to the wind rustling through the leaves.
You might just imagine yourself deeply resting in a soft comfortable bed.
Or imagine that you're surrounded by wonderful,
Loving,
Safe people.
Maybe you just imagine yourself surrounded by healing color.
Beautiful healing colors.
Or warm breeze blowing all around you,
Relaxing you even more.
Or you might imagine total silence.
You might want to just imagine placing all of your troubling thoughts in a balloon and watching it float away,
All the way up to the sun,
To explode and dissolve in the light of the sun.
Or you might imagine putting your fears and troubles on leaves and floating them down a creek.
Or you might like to choose any of your own self-soothing scenarios to imagine.
As you relax,
Even more calm,
Peaceful.
That's right.
And now I invite you to bring your beautiful attention right to your heart.
And as you breathe in and out right at the heart,
Simply practice loving the heart.
Activating the feelings of love.
Love is what exists when you're peaceful.
Love is what exists in the present moment.
Love is what exists underneath the anxious mind.
So allowing everything to be exactly as it is,
Bring your attention fully to the heart.
And maybe you'll even imagine breathing directly into the heart.
In and out.
Just holding your attention on the heart and breathing.
And expanding the heart with every breath.
It's almost as if your breath is clearing and cleansing,
Healing and expanding the feelings of love in the heart.
I am loving the love in my own heart.
I am love.
That's right.
Every breath in the heart expanding the love.
Allowing the breath to expand the love,
Expand the light.
I am loving the love I am.
I am loving the love I am.
I am loving the love I am.
It feels so good to feel the feelings of love that are there.
And as we prepare to end this practice,
Just remind yourself that everything is fine.
You're okay.
Breathe.
And remember that the present moment,
This moment right now,
Is where love dwells.
It's waiting for you in the breath,
In the present moment,
Right here,
Right now.
So just begin to take a few more active breaths.
As you prepare to come back into the moment,
Feeling better,
Feeling more peace,
Feeling more well-being and more love.
Many blessings my friend on the practice into love and well-being.
Namaste.
