Welcome everyone to this meditation.
This meditation is about anxiety and how we can start to explore a way to think about anxiety differently and to see it not as part of who we are but as something that is outside of ourselves.
So when we start creating a distance from anxiety,
We can regain a sense of control and calm.
So this meditation is dedicated to my son who inspires me and who we've worked together on building his confidence and calm around anxiety.
So let's begin.
Let's settle down into a comfortable position.
Whether you're sitting or lying down,
Just let your body relax and gently close your eyes.
Taking a nice big breath in,
Slowly let it out.
Feel your body becoming heavier with each exhale.
Notice where your body is feeling supported.
Recognize that the chair or maybe the ground is holding you.
Maybe it's your bed.
Just feel this beautiful support that's allowing you to sit or lay down.
Feel that support holding you,
Grounding you while you take nice beautiful intentional breaths.
Taking a breath in and then as you exhale releasing deeper into that support.
Let's take another deep breath in through your nose,
Hold it for a moment and then exhale fully through your mouth.
We're going to do that again but with each breath,
Imagine yourself releasing the tension and letting go of the weight of the day.
So inhaling from your nose and allowing that nice big inhale,
Holding it,
Feeling the tension build and then exhale release it all out of your mouth.
Allowing that weight of the day,
That tension to release.
Once again,
Nice big inhale from your nose,
Collecting all of that energy and bringing it into your body and holding,
Feeling that tension that want to let go and allow yourself to open your mouth and fully let go,
Releasing all the tension that was built up.
Now let's turn our attention to anxiety and I want you to think about something that's been making you feel uneasy or worried lately,
Any kind of situation that has been brought up for you and I want you to notice how it feels in your body when you think about this situation.
Did anything energetically change in your body as you brought this forward?
Maybe there was a tightness in your chest,
A knot in your stomach,
Maybe you started to get restless or there was a tightness in your throat and I invite you to just bring awareness to it and no judgment,
Just observation,
Just notice it's there.
Now I invite you to imagine that this anxiety is a dark cloud that's hovering near you.
It's not inside you,
It's outside floating nearby and as you visualize and continue with your intentional breath,
I want you to start thinking about what the shape of this cloud looks like.
Is it like a regular cloud?
Is it fluffy or maybe it's some really neat different wispy shape?
Notice how big it is.
What is the size?
Does it move?
Maybe it swirls or it pulses.
Just observe it again,
Just allowing it to be there without judgment but noticing that you are able to observe that it is outside of you.
Now with each breath,
We are going to create more space between you and this cloud.
Create a big inhale,
Nice big deep inhale and as you exhale,
Imagine that your exhale is blowing this cloud further away.
Inhale again.
Exhale,
Watch as it moves.
Maybe the movement has changed from when you initially were observing it.
Maybe now that it's moving away,
There's a movement and just noticing.
Maybe the color has changed of the cloud and just watching,
Knowing you are safe,
Knowing you are supported.
The cloud can't harm you,
It's just passing by like the weather and as you breathe,
Say to yourself,
This is the anxiety,
Not my anxiety.
Repeat it again softly in your mind.
This is the anxiety,
Not my anxiety.
And just taking a few nice deep breaths here.
Now let's imagine that your anxious thoughts are like an old CD or record playing in your mind.
You've listened to it over and over,
All of these fear-based thoughts and it's time to break it.
Visualize a CD or a record.
Maybe it's scratched or worn or outdated and just notice what it looks like.
Picture yourself holding it in your hands,
Observing this record.
And when you're ready,
Imagine breaking it.
Do you hear the crack?
Maybe you throw it on the ground and you stomp on it.
Whatever feels right for you.
Let that happen.
Feel the relief of letting go.
Notice how your body feels as you release those repetitive thoughts.
Feel the space you've just created for something new.
And come back to that spot that you felt at the beginning of the meditation.
Maybe put your hands on that spot and just know and encourage your body to let go.
Now let's create a new CD.
This one is filled with affirmations,
Positive thoughts that remind you of your strength and capabilities.
As I say each affirmation,
Repeat it in your mind or out loud if you like.
I am strong.
I have faced challenges before and overcome them.
I am capable and resilient.
I choose calm and confidence.
I am strong.
I have faced challenges before and overcome them.
I am capable and resilient.
I choose calm and confidence.
I am strong.
I have faced challenges before and overcome them.
I am capable and resilient.
I choose calm and confidence.
As you repeat these affirmations,
Notice how they feel in your body.
Notice if there has been any energetic changes.
Imagine this new CD playing softly in the background of your mind,
Creating a sense of peace and self-assurance.
Take a moment now to visualize a time when you felt proud of yourself.
It could be a small accomplishment or a really big victory.
See yourself in that moment.
We all have something that we have been proud of in our lifetime.
Think of that now.
Feel the pride,
The strength,
The joy,
And let that energy fill you up.
Now imagine being surrounded by people who support you just like the ground or the chair is supporting you right now.
People who care about you.
Maybe it's family or friends,
Maybe friends you haven't even met yet,
Or even kind strangers,
And just feel love surrounding you.
Feel their encouragement and love lifting you up.
Know that you are not alone in facing these challenges.
Imagine your guides there,
Angels,
Your spirit team.
Imagine them surrounding you and helping you.
As we come to the end of this meditation,
I invite you to take a big breath in and slowly let it out.
Place your hands gently over your heart and thank yourself for taking this time to nurture your well-being.
When you're ready,
Open your eyes and return to the present moment,
Caring with you the calm,
The confidence,
And the understanding that anxiety does not define you.
It is a passing cloud and you have the strength to face it.
