Dispelling Anxiety,
A pre-sleep and relaxation meditation.
This quiet and gentle guided breathing exercise will allow you to dispel anxious thoughts.
It may be used any time you have a few minutes alone or before you go to sleep.
We will also include words of self care,
Self worth and self love which you may repeat to yourself either quietly aloud or silently in your mind.
Find a time when you will not be disturbed and sit or lay down,
Close your eyes and simply breathe normally.
Gently bring your focus to your breath,
Notice how your lungs expand and contract when you inhale and exhale.
Let your breath flow however it wants to.
Focus on your jaw,
Perhaps there is some tension there,
As many people hold tension in their jaw.
Now breathe into the sensations in your jaw,
Imagine that your breath is sinking into your jaw.
Each time you exhale,
Feel that tension melt a little and as you inhale,
Imagine that you are breathing in relaxation.
When you exhale,
Feel the tension and the anxiety that causes it gently dissolve like mist.
Say to yourself,
I deserve to feel well,
I deserve peace of mind.
Just simply breathe and when you exhale,
Imagine the anxiety being expelled and drifting away.
Continue to breathe naturally and bring a thought to mind of yourself in the future.
Feel your own happiness and internal joy because you are safe,
Healthy and enjoying the life that you want.
Every positive thought like this,
No matter how brief,
Can begin to banish worry and anxiety.
It is therefore very healthy.
Begin to build this image in little ways.
Think of yourself somewhere that you want to live.
Think of the weather that you especially enjoy.
This might be autumn,
Winter,
Summer or spring,
Cool or warm,
Rain or sun,
Snow or frost,
Anything you like.
If you cannot imagine the mental picture,
Think of the sounds in this lovely life.
It might be ocean waves,
Or wind,
Or a river,
Again,
It can be anything that makes you feel happy and content.
Allow these feelings to flow through you in gentle waves as you breathe.
Let yourself feel the calm,
The safety and the peace.
Remember you deserve all these things.
Say to yourself,
I deserve this wonderful feeling of serenity.
You have allowed your mind to receive new thoughts,
Positive and kind thoughts and you open up even more with each breath you take.
You may find new ideas come to mind,
More things that will make your life happier.
These are feelings of abundance and you deserve an abundance of good things.
Now say to yourself,
I deserve an abundance of good things.
Imagine feeling well and wanting to do things,
To go places.
Even if this is not true right now,
Imagine it vividly and with as much detail as you can.
Say to yourself,
I deserve to feel well and healthy and filled with wonderful energy.
Stay with your breath and allow your intentions to remain positive.
Even if you don't feel positive now,
You can imagine what being joyful is like.
You may want to think back to a time when you were happy and excited about life.
Imagine your breath going into these thoughts of peace and joy and wellness.
This will begin to shift anxiety as there is no room for worry within these positive thoughts.
Now breathe deeply and let your exhale feel the anxiety being expelled.
Think of your anxiety as being a steady shrinking ball.
As you breathe out it is pushed away,
Becoming smaller and smaller,
Fading into the distance.
Instead of taking up all your mind,
They are vanishing.
When these negative thoughts arise,
Exhale them out and watch them diminish,
Getting smaller and smaller in the far distance.
No more than a dot and then,
Your mind has pushed them away.
Say to yourself,
I deserve that my mind be full of hope,
Calmness and brightness.
Now just breathe and simply relax within the moment.
Allow these new thoughts,
Whether they be peace,
Contentment,
Enthusiasm,
Hope or all of them.
Find their new home within your mind,
Let them rest there.
Return your focus to your breath for a few moments.
Say to yourself,
I accept that I deserve a wonderful life.
You have given yourself time to relax and feel the positive emotions and thoughts of a better future.
Commend yourself for giving yourself this time,
Because you deserve it.
Now simply let yourself relax.
