Let's all begin by settling back,
Get as comfortable as you can,
Switch off all the responses all over your body as your muscles begin to ease off further and further,
More and more.
A perfect place to begin is to recline back in your chair,
Or lie back on a mat or on your bed,
Or just find a quiet and comfortable place to sit or lie down and settle back.
Gently close your eyes and let's all begin by taking in a nice deep breath in through the nose and then exhale slowly out through the mouth,
Letting everything go.
This meditation is a meditation for anxiety,
So it helps to begin by just acknowledging your anxiety,
The anxiety you might be experiencing and feeling right now,
So just allow it to be there without judgment.
Just notice it and understand that anxiety is a natural state and it's okay to experience it.
And as you continue breathing,
Try to visualize a calming light all around you.
This light represents peace,
Tranquility,
And serenity,
And imagine this light enveloping you,
Wrapping around you,
And creating a safe and tranquil space for you.
Now focus on some of the physical elements of your anxiety.
Are you feeling tension in your body?
Just acknowledge these sensations,
Wherever they may be,
Without trying to change or alter them,
Just notice them.
And now let's do a mini body scan,
Just to allow each part of you to relax.
So just imagine your feet letting go,
Feet relaxing,
Legs letting go,
Thighs relaxing,
Abdomen relaxing,
Hips relaxing,
Chest relaxing,
Shoulders letting go more and more,
Good.
Now relaxing upper back,
Relaxing arms,
Hands relaxing,
Letting go,
Neck relaxing,
Chest relaxing,
Face relaxed,
Letting go,
Smoothing out the forehead,
Cheeks relaxing,
Jaw relaxing,
Top of the head relaxed.
Now relaxing your whole body,
Feeling heavy and relaxed like never before.
Now taking another deep breath,
Right in,
Holding it and letting it go,
And imagine that beautiful light,
That soothing,
Comforting light,
Touching each area of tension.
Feel that light gently releasing the tension in your muscles,
And feel that light healing you,
Slowing down your heart rate,
And bringing a beautiful sense of relaxation to your body from head to toe,
Great.
Let's focus now on the anxious thoughts and worries that might be running through your mind.
When you have those racing thoughts,
Just recognize them,
But don't engage in them.
Just visualize your anxiety as a cloud,
Floating by,
Dissolving in the air,
And just witness it,
Watch the anxiety,
And watch it float away.
And now taking another deep breath,
And with each breath imagine the anxiety lessening,
Getting smaller,
Imagine it lessening more and more,
Further and further.
And now imagine a place where you feel completely safe,
Calm,
And at peace.
It could be at the ocean,
Near a lake,
On a beautiful trail in the forest or the woods,
Wrapped up in a comfy,
Cozy blanket or quilt,
In your favorite chair,
Or lying down,
Feeling completely calm,
Tranquil,
Grounded,
Safe,
And protected.
Taking another deep breath here,
Right in,
And let it go.
And just as you breathe,
Let the beautiful and peaceful place calm and soothe your soul and your anxiety.
Imagine your anxiety slowly dissolving and being replaced by a profound sense of deep tranquility and calm.
Remember that you have the ability to control and manage your anxiety,
And the more you practice and flex this muscle,
The more powerful it will become.
Whenever you're ready,
Gently open your eyes,
And just come back to the space.
Stretch and yawn,
And enjoy this great feeling of relaxation more and more,
And know that you can come back to this peaceful,
Tranquil place through self-care and compassion for yourself whenever you wish.
Enjoy this feeling to the full,
And I hope this brings you one step closer to finding your bliss.
