Mindful Meditation For Stress And Anxiety

This is the perfect meditation for times of stress and anxiety. If you're feeling overwhelmed or emotionally drained, use this mindful meditation to reconnect and realign your outlook and attitude.

You'll be guided to set an intention or create a personal mantra for yourself in order to help you heal from the inside out. There's also an opportunity at the end to incorporate essential oils into your practice.

Transcript

Okay,

Cool.

So just find yourself in a nice comfortable position,

Either seated,

Whatever feels right.

You're welcome to cross your legs or have them slightly untucked,

Whatever feels good today.

Just make sure you're nice and grounded and connected either to the floor or the chair,

Whatever's supporting you.

And then you're welcome to close your eyes or find a nice soft focus.

First calling you today,

Whatever feels right at this moment.

And then from here,

Just allow yourself to settle into the space and the place that we are here and now.

Just breathing in and out through the nose,

Letting everything go,

Releasing any bubbles of energy,

Releasing anything that may have happened prior to coming into this space,

Releasing anything that you may have later that might be on the top of your mind,

Whatever it is,

Just feel free to let that go for this moment.

This is your time just for you,

Just to be here and present and aware.

And from here,

We'll start to breathe in a little bit deeper in and out through the nose,

Allowing ourselves to really relax and settle in.

And then on our next inhale,

Let's go ahead and breathe in together.

So breathing in through the nose and then releasing out through the mouth with a sigh.

Again just like that in through the nose and releasing out with a sigh.

And one more just like that in through the nose and really let it all out.

Beautiful.

From here,

We'll just start to connect and bring our attention and focus in towards our bodies.

So noticing and connecting with the chair or the floor,

Whatever is supporting you beneath you.

Noticing that connection,

Noticing the weight of the body.

Noticing the connection at the sit bones.

And then from there,

We'll just start to scan up through the back of the spine with our mind's eye.

So imagine that you're traveling up the length of the spine vertebrae by vertebrae,

Starting in the lower back,

Tailbone.

Scanning up,

Perhaps shifting,

Adjusting a little as needed.

Continuing to scan up through the mid back,

Through the upper back and shoulders,

Perhaps rolling the shoulders back and down,

Whatever feels right for you.

Continuing to scan up through the back of the neck,

Up through the back of the head,

And then up to the crown of the head.

And see if you can bring your attention to the crown of the head there and just lift,

Allowing the head perhaps to reach and stretch a little bit more up towards the ceiling.

Ideally,

Creating this beautiful contrasting energy of the lifted,

Awakened energy up through the crown of the head.

And then the really solid,

Grounded rooting through your sit bones,

Connecting to the earth energy beneath you.

And then continuing to breathe in and out through the nose,

Breathing into that new space that you're creating for yourself,

Allowing yourself to relax a little bit more with every inhalation and exhalation.

And then from here,

We'll take one hand and just gently place it over your heart.

And then with your other hand,

Just gently place it over your belly.

This allows us to really ground and check in with ourselves to notice how we're feeling at this moment.

Very rarely do we have the opportunity to check in with ourselves throughout the day.

So take this moment for yourself.

Just notice how you're feeling.

Again,

Breathing in and out through the nose,

Allowing yourself to really relax and breathe into that space you're creating.

And then for our practice today,

You're also welcome to set an intention for yourself.

So perhaps you may be feeling a little overwhelmed,

Maybe a little stressed or anxious perhaps.

Whatever it is,

Just check in,

Notice what you're feeling,

And then allow yourself to set an intention.

So maybe that intention is focusing on gratitude or thankfulness.

Perhaps letting go or releasing.

Just give yourself a moment to listen to your own inner voice,

Hear what it needs,

Listen to what your body needs today and take a moment.

And then once you've set that intention for yourself or not,

You're also welcome not to choose an intention if that feels most appropriate for you today.

I'd also like to invite you to choose a mantra.

And if you haven't worked with a mantra before,

Basically it's just a short phrase or maybe one word.

Maybe it is that intentional word.

Just allow yourself to repeat that over and over internally,

Allowing that phrase or word to ground and guide you through our practice.

Oftentimes when I'm feeling a little anxious or stressful,

I'll use a mantra that says all is well,

And I'll just repeat that to myself.

All is well,

All is well,

All is well.

Oftentimes I also use another phrase,

Which is peace,

Harmony,

Well-being.

So you're welcome to choose whatever feels right for you today at this moment.

And then breathing in and out through the nose,

We'll just allow ourselves to rest our mind's eye on the breathing in and out,

The intention that we've set,

And perhaps the mantra that we've selected for ourselves.

And you're welcome to keep the hands on your heart and belly if that feels appropriate for you today,

Or you're also welcome just to relax,

Dropping the hands down,

Either resting the hands in the lap or on the knees,

Either palms facing up or down,

Whatever feels right for you.

And from here,

We'll just continue to breathe in and out through the nose,

Allowing our minds to rest in this new space that we're creating,

And also with the focus and intention on either our mantra or our intentional word for this moment.

Okay.

Any thoughts,

Feelings,

Emotions,

Or physical sensations arise,

You can simply choose not to engage,

Just continue to breathe,

Focusing on the breath,

Repeating that mantra or intention.

So thank you again And on your next inhale,

Just start to breathe in a little bit deeper,

Increasing the length of the breath.

Checking in,

Coming back into the body,

Noticing how you're feeling.

Perhaps choosing to place the hands over the heart and the belly once again.

Once again breathing into the space that we're creating for ourselves.

And then just allowing the hands to come and rest either in the lap or on the legs or perhaps next to you.

And from here we'll just start to gently awaken the body.

So perhaps wiggling the fingers,

Wiggling the toes.

Continuing to breathe mindfully.

Perhaps increasing that movement a little.

So maybe flexing the feet or rotating the wrists and the ankles.

Whatever's calling you.

And then increasing that movement a little bit more.

So maybe moving up through the legs,

Through the arms.

Maybe rolling the shoulders back and down.

And then maybe rolling the shoulders forward.

And then just coming back into stillness.

Taking a few deep breaths here.

And then we'll close our practice the way we began.

So on your next inhale,

Let's breathe in together through the nose.

And then release out through the mouth with a sigh.

Once again in through the nose.

And breathing out through the mouth with a sigh.

And one last one just like that in through the nose.

And really letting everything out.

Beautiful.

And from here if anybody is interested I do have some essential oils that I can share with you.

If you're interested in receiving a little essential oil,

This is mental clarity for energy and focus.

Just keep your palms facing up and I'll dab a little on your wrists.

And just rub those wrists together.

Welcome to notice the smell,

Notice the sensation.

Taking a mindful relaxing breath.

Breathing into the new energy and sensation that you've created for yourself.

And from here we'll take one last check in with our body.

Doing a bit of a body scan.

So starting at the top of the head.

Scanning all the way down.

Just releasing any last little bubbles of energy.

Any gripping or tension.

Scanning down through the head,

Neck and shoulders.

Through the upper torso.

Down through the back and the belly.

Releasing anything,

Any tightening.

Scanning down through the hips,

The legs,

Knees,

Calves,

Shins,

Ankles and feet.

And just taking a moment to recognize and appreciate that you've taken a moment for yourself today.

We'll bring our hands together in prayer at our heart center.

Just bow our forward,

Bow forward our heads towards our hearts,

Recognizing that we've taken this moment to take care of ourselves.

So I hope you all have a beautiful rest of your day.

Thank you for joining me.

The light in me honors the light in each one of you.

Thank you for joining me.

Namaste.

Reviews

I have epilepsy where stress and anxiety deep breathing helps my day and art

Very relaxing and reassuring. It has helped me make it through these small episodes of stress and overwhelming feelings.

Thank you feeling blessed for this practice 🙏 feeling calm and relaxed. Will bookmark this and be back to this meditation again.

✨✨wonderful✨✨ will definitely bookmark and do again. Feel very calm and relaxed.

Super relaxing and I like the simplicity

I like your “whatever feels best to you” approach to meditation. And your voice is pleasant to listen to.