Guided Meditation For Healing Anxiety & Self Compassion

Join me in this guided meditation especially for finding immediate relief from feelings of anxiety and self-doubt. I will guide you through several breathing exercises, visualizations, and mantras to calm your anxiety, bring your body back to homeostasis so you can think and act clearly, and fortify your inner strength. I hope this meditation brings you peace even in your darkest moments.

Transcript

Hello, My name is Shelly Sunshine and I am your host for this guided meditation for anxiety. Before we begin, Let's take a few grounding breaths together. Take a deep breath in through your nose, Filling your belly with your breath, Holding at the top and exhaling through your mouth. Again, Let's take a deep breath in through our nose, Holding at the top of the breath and releasing. One more in through the nose, Holding at the top of the breath and releasing. Everybody has the power to shift us out of our energy, To drain us of our resolve, To erase all of our accomplishments and good qualities, Taking away everything except for fear of the future. Anxiety is not to be feared, However. It is your body's natural response to a threatening stimuli. So as your mind starts to drift to the person, Circumstance, Situation or place that is causing you to feel anxiety, I want you to pause and think about what the anxiety has removed from the equation. What are you capable of? What can you do? Who are you really? Now that you've allowed those questions to marinate, You can begin to ask yourself the question, What am I afraid of? Now you may know the answer to this question or it may be vague and unclear. In any case, Whatever the fear, Whatever the danger, Real or imagined, I want you to repeat this mantra after me. I am more capable than I imagine. I am stronger than I believe. I am willing to go the distance. I believe in myself. I have faith in my capabilities. I am able to complete my tasks. The mountain is not bigger than me. Now we'll return to a breathing exercise and a visualization technique, One that I love, Continuing to keep your eyes closed. Visualize yourself in a beautiful temple with ornate walls, Shiny floors, And the smell of sage passing through the air. At the center of this temple, There is a high podium and at the top of this podium is an orb of light. The light glows a bright yellow color and you are intrigued as its color and warmth and light seem to radiate out to everything inside of the temple, Touching you. You approach the podium and as you reach for the orb, You feel its warmth in your fingers, Your palms, And the insides of your arms. As you reach around and embrace the orb, Feel its light sink into the very center of your being, Sitting in the center of your chest. You have now consumed the light. You are the light and your life force sustains it. Now taking a deep breath, See this light spreading out through your limbs, Your arms, Your hands, Your fingers, Through to your core, Your thighs, Your legs, Your feet, Your toes. With each breath, Imagine the light expanding, Taking up more and more space each time. And as you exhale, See the light shrinking inside of you. Now let's take a few deep breaths in through your nose, Holding at the top of the breath, And releasing. Taking a deep breath in through the nose, Holding at the top of the breath, And releasing through the mouth. As you inhale, See this bright yellow light spreading through your body, Making its way out of your body, Expanding into the space of the temple, Wider and wider with each breath. Taking a deep breath in through the nose, Holding at the top of the breath, And exhaling through the mouth. In through the nose, Holding at the top of the breath, And releasing. Once more, In through the nose, Holding at the top of the breath, And releasing. There are so many things that will threaten to steal your joy, To eradicate your peace, To disrupt your comfort. Each one of those things presents you with an opportunity to take just a moment to reason to yourself. Anxiety is a part of the body's flight or fight response. What this means is your reaction to this situation and your emotion is completely normal. In fact, Without some anxiety, You would have no idea how to escape from a situation of danger. So, Because your body is doing what it should do, Take this moment to thank your body for protecting you and keeping you safe. Thank you. Now, Acknowledge to your body that your feelings are valid. Now, Taking your right arm and wrapping it around your left shoulder, And taking your left arm and wrapping it around your right shoulder, Pull yourself into a hug, A warm embrace, Giving thanks for this body doing all it can to keep you safe. Thank you. Whatever it is that you are facing, Whatever is igniting this primal fear within you, No matter how insurmountable it may seem, You are more than capable of overcoming it. Thank your body now for doing its job and give it permission to let go of this fear, To instead embrace the uncertainty and therefore the capacity for something new. You are not your anxiety. Your anxiety is a feeling. This feeling can have very physical effects that cause massive dysregulation within your body. These effects can make it very difficult to think clearly, To stand still, To feel centered, To feel confident in yourself by taking these deep breaths in and out, Holding at the top of your breath. You allow yourself an opportunity to come back to homeostasis. It is in these moments of peace that you can remind yourself of what is true and what is important. You are not your feelings, But your feelings are valid. It is okay to feel anxiety. It is okay to release anxiety. Whatever obstacles have been laid in your path, You are more than capable of overcoming them. You are so much stronger than you know, So much more capable than you believe. Your inner power is stronger than any mountain in your path. You are able to do anything you set your mind to. There is nothing that you can't do. Now, Before you return to whatever person, Situation, Circumstance, Or place that is causing you to feel anxiety, Take one more moment to be grateful for yourself and all of your amazing abilities and to remind yourself that you can handle this, That you can do this, That you can succeed. Before you do return to your environment, We're going to do one more breathing exercise to ground you in your energy and fortify you to be able to return to whatever anxiety causing situation you are in with peace, With ease, And with grace. You are standing at the edge of a beautiful forest. All of the trees that grow inside the forest are lush and green. The air is warm and there is a strong breeze. Feel the breeze now rushing in from behind you and pushing back on your body from the front as it exits the way it came. Feel yourself connecting to the forest, Observing the trees as they sway with the power of the wind, Taking with us this beautiful reminder to bend so that we may never break. Taking a deep breath in, Breathing in the power of that wind, Holding at the top of the breath and exhaling through the mouth. Again, Breathing in through the nose, Holding at the top of the breath and releasing. Whatever obstacles you are facing today, You got this. You are more than capable. Whether your obstacle is a test, A really rather difficult person, A challenging situation, A new job, An old job you just don't want to be at anymore, Or any number of things that can cause one anxiety, You are more than capable. I believe in you and it is safe to believe in yourself. Let's take one more deep breath in through the nose, Holding at the top of the breath and exhaling through the mouth. I hope this meditation has left you feeling more confident, More at peace, And more self-assured than when you came. Feel free to return to this meditation at any time you feel anxiety. Have a wonderful rest of your day.

Reviews

So calming, and reassuring.