Welcome to this calming meditation designed to alleviate anxiety and bring you back to a state of peace and presence.
Find a comfortable place where you can sit or lie down.
Close your eyes and take a deep breath in.
And as you exhale,
Gently allow your eyelids to close.
Take a slow deep breath in through your nose,
Allowing your lungs to fill completely.
Hold it gently for a moment and then exhale slowly through your mouth as you're pursing your lips,
Pushing the air out,
Creating tension in the back of your neck.
This will stimulate the vagus nerve to help you relax even more deeply,
Releasing tension and stress from your body.
Let's do this three more times.
Inhale deeply,
Hold,
Focus on calm in this very moment.
Your body can't feel stressed and calm at the same time and exhale slowly.
Inhale peace through your nose and hold at the top and say the word calm in your mind over and over like a command as you slowly exhale any tension.
Inhale calm and hold at the top and imagine the most calm place that you can imagine and exhale anxiety.
Being in this calm place now,
There may be colourful birds,
Nature,
Fresh air,
Flowers and so so much peace and quiet.
Now bring your awareness to the top of your head.
Imagine a warm soothing liquid golden light slowly spreading down from the top of your head,
Relaxing every muscle it touches.
Feel this light move down to your forehead,
Releasing any tension from your muscles.
Let it flow to your eyes now,
Relaxing even the tiny muscles around your eyes,
Down to your cheeks,
Relaxing your jaw,
Letting your lips relax and your mouth open slightly,
Allowing your whole face to soften and relax.
That's it.
Let the soothing light travel down your neck and shoulders,
Melting away any tightness in your muscles,
Letting your shoulders relax down and away from your ears.
Feel the golden light move down your arms,
To your hands and your fingers.
This warm light continues to flow down your chest,
Calming your heart,
Your heartbeat feeling calmer and calmer.
Your body finding more and more peace in this moment.
Feel it travel down to your stomach,
Releasing any knots of tension there,
Feel them release.
Let it continue down to your hips,
Your thighs,
Your knees,
Your calves and finally down to your feet and toes.
Now imagine that you're standing on a soft sandy beach,
Feel the warmth of the sand beneath your feet grounding you,
Hear the gentle waves lapping at the shore,
The rhythmic sound soothing your mind,
Picture the sky above you,
A clear blue expands that brings a sense of calm and openness.
Visualise roots growing from the soles of your feet,
Anchoring you firmly into the earth.
These are roots that are strong and steady,
Providing you with stability and support.
As you breathe in,
Imagine drawing up a sense of calm and peace from the earth through these roots.
As you breathe out,
Think I release,
I release,
I release.
Imagine feel or sense releasing any remaining stress you no longer need to hold on to,
Letting it float down into the ground where it dissipates and disappears.
That's it.
Now silently feel free to repeat these affirmations,
I am safe,
I am secure,
I am held,
I embrace inner peace,
I am present in this moment,
I am safe in this moment.
Feel the frequency of these words resonate within you,
Allow them to anchor you further into a state of tranquility.
Now bring your awareness back to your breath,
Notice how it has become slower and steadier.
Take a few more deep calming breaths,
Inhale peace and exhale tension.
Inhale calm and exhale any remaining anxiety.
When you are ready,
Gently wiggle your fingers and toes,
Bringing small movements back to your body.
When you feel ready,
You can slowly open your eyes,
Returning to the present moment with a sense of peace and grounding.
Remember you can return to the state of calm and presence any time you need.
Thank you for joining this meditation.
May you carry this peace with you throughout your day.
