Welcome to this evening meditation for when you're feeling anxious.
I'm Saras Nekroce and I'll be your guide tonight.
If you're feeling anxious today,
In your mind and in your body maybe,
Hopefully this meditation will help you find a sense of calm and security,
Allowing you to release those anxious feelings as you prepare for a restful night.
So go ahead and find a comfortable position,
You can do this seated or already lying down,
And then gently close your eyes if that feels safe.
And let's take a deep breath in,
Breathe in a sense of calm and reassurance.
And as you exhale,
Release any tension or worry,
Letting them drift away like leaves carried by a gentle stream.
And now let your breath settle into its own steady rhythm,
Each inhale bringing a sense of tranquility,
And each exhale carrying away the anxiety of the day.
Just keep breathing for a few more breaths.
Now bring your awareness to your body and really feel the surface beneath you,
Steady and supportive,
Like a soft blanket wrapping you in safety.
Notice if there's any tightness or discomfort,
Maybe in your chest or stomach,
Places where anxiety usually manifests.
Breathe deeply into those areas,
Allowing them to soften.
Let go of any need to control or fix things right now.
Instead simply be here,
That's enough.
As you keep breathing,
Bring your focus now to the center of your chest,
Your heart space,
Your heart chakra.
Anxiety can create a sense of heaviness,
Right?
But tonight,
Let's invite lightness and ease.
With every inhale,
Visualize your heart expanding,
Opening,
Creating space for calm and ease.
And with every exhale,
Imagine the anxious thoughts floating away like clouds in a clear blue sky.
No need to hold on to them.
Trust that as you release these feelings,
You create room for peace to enter.
Sometimes we think that by worrying we're protecting ourselves or preparing for the worst.
But actually,
Peace comes when we allow ourselves to step back and breathe.
Take a deep breath in,
Filling yourself with a sense of trust in your own strength and resilience.
And exhale,
Letting go of any residual anxiety.
You are capable of facing whatever comes next.
Now,
Picture a warm,
Golden light surrounding you,
Wrapping you in a cocoon of comfort and safety.
With each inhale,
Feel this light growing brighter,
Infusing you with a sense of calm and security.
And with each exhale,
Allow this light to wash over you,
Soothing any lingering tension and anxiety.
As you sit in this peaceful space,
Remind yourself that anxiety doesn't define you.
You have the power to choose calmness and ease.
Let this moment of stillness now be a reminder that you can return to this place of calm whenever you need.
Just enjoy the ease that flows through you now.
And know that each breath grounds and supports you.
So just keep breathing for a few more breaths before we start to close this meditation.
Now,
Just take this serene feeling with you as you settle in for the night,
Trusting that you are safe and supported.
And when you're ready,
Slowly bring your awareness back to the room.
Wiggle your fingers and toes and open your eyes.
Namaste.
Welcome back.
Thank you for spending this moment with me.
I hope you feel more relaxed,
Peaceful,
And ready for a quiet evening or night.
All my best.
