Reduce Your Anxiety

While we can't always control circumstances in life, we have the potential to change our state of being as we wish. This guided practice blends energy work with tools to expand consciousness, get grounded and centered, and enter a deep state of relaxation, peace and calm.

Transcript

Begin by sitting comfortably in a chair or lay down on a couch,

A bed.

Just find a place that you can relax and get comfortable and cozy.

Look around you and notice familiar objects in the room.

You can let that feeling of familiarity bring comfort,

Support,

And grounding.

You notice the solid floor,

Carpet,

The furniture.

You look up at the ceiling,

The lights.

Take a deep,

Slow,

And relaxing breath.

Allow your eyes to close gently.

Bring awareness to your breath and take another few long,

Slow,

Deep,

Relaxing breaths.

Your body and breathing relaxes with ease.

You feel gravity connecting you with the couch or the chair or the bed,

And you drop into a deep and relaxed state.

You will enter a deeper and deeper state of relaxation and comfort as we go along.

Now imagine a golden sun shining over the top of your head.

You feel the warmth of sun rays beaming on your head.

Let that golden sun come down through your head,

Warming your shoulders and your arms all the way down to your hands.

Allow this warmth and golden color to move down your head,

Your neck,

Your shoulders,

And your arms again.

Effortlessly warming your chest,

Your belly,

Flowing down to your pelvis,

Golden sun moving down your legs,

Through your knees,

Calves,

And feet.

Good.

You're doing very well.

In a moment,

I am going to count for you.

I'm going to count from 15 to 1,

And with each number that I count for you,

You want to relax and go deeper.

15,

Letting go now and going deeper,

Relaxing and turning inward.

14,

You exhale deeper,

Releasing all tension.

13,

Letting go,

Expanding your consciousness.

You feel this expansion.

12,

You are feeling more and more relaxed with every breath.

11,

As you feel more deeply relaxed,

You can allow any sounds other than my voice to fade into the background.

Let those sounds be reminders that you are held inside this relaxation.

10,

Deeper,

Keep going.

9,

Your brow relaxes,

Your face softens,

Your lips relax.

8,

That's right,

Your neck and shoulders drop in even deeper.

7,

Good.

6,

Every breath you take allows you to drop in even deeper.

5,

Keep going all the way down.

4,

And deeper.

3,

2,

Expanding and relaxing.

And 1,

You are deeply relaxed.

Your breath is soft and gentle,

Letting go even more.

And now deeply relaxed,

You will hear,

Experience and allow your body to remember how safe,

Held and healthy it is.

You now imagine your entire body from head to toe,

One element at a time.

Healthy,

Vital,

Radiant and protected.

You will remember,

Allow and generate more and more health on the physical,

Emotional,

Mental and spiritual planes.

In this deeply relaxed state,

Ask yourself for a color that represents physical health for you.

Just allow that color to emerge.

Good.

Now imagine that color coming into the top of your head.

Great.

This color is healing and clearing your head,

Flowing down your neck and your shoulders.

When you hear the words,

My head,

My neck and shoulders are radiant with health and vitality.

All of my cells are healthy and glowing.

Allow this color of physical health to continue moving down through your chest,

Down your arms and into your belly and pelvis.

You hear the words,

My chest,

Arms,

Belly and pelvis are radiant with health and vitality.

All of my cells are healthy and glowing.

This healing color continues down to the base of your spine through your bottom,

Your thighs,

Your legs,

Your calves,

Your knees and feet.

You hear the words,

My spine,

Bottom,

Thighs,

Knees,

Calves,

Legs and feet are radiant with health and vitality.

All of my cells are healthy and glowing.

Now you see this healing color glowing,

Your whole body is glowing with health,

Beginning to grow and radiate outwards,

Radiating with health and vitality until this color glows two feet around you in all directions,

Above and below your feet and to your sides.

You feel all the sensations of your healthy physical body radiant and glowing.

Good.

Your breathing is relaxed.

Your body is relaxed.

You feel a smile turn up at the corners of your mouth.

This feels good.

You now imagine a color that represents your supportive emotional state.

Allow a color to emerge that feels supportive to you right now.

Good.

Now allow this color to radiate starting from your belly,

Moving outward,

Glowing and growing all the way out to the outer edges of your body and continuing to grow until it meets the edges of your healthy physical body color.

Starting together,

Two feet around you in all directions.

Good.

Now with all of your senses,

Allow yourself to really feel this supportive and wonderful emotion fully and completely.

You are feeling wonderful and relaxed.

Now imagine a color that represents your calm and relaxed mental state,

Your mental mind.

Allow a color to emerge that feels calm and relaxed.

Good.

See this color glowing between your eyebrows,

Calming and relaxing your mind.

This color grows and moves outward from your brow,

Growing and glowing with ease until it radiates out and meets with the edges of your healthy physical body color,

Your supportive emotional state color,

Two feet around you in all directions.

Good.

Now with all of your senses,

Allow yourself to really feel this calm and relaxed mental state of being,

Calm and relaxed mental mind.

You complete this perfect health now by imagining a color that represents your spiritual self,

Your soul,

Your inner you.

Yes.

Just allow that color to emerge.

Good.

Imagine this color concentrated in the center of your heart,

Full and rich.

Just feel that.

Good.

You allow this color to grow and glow from inside of your heart slowly and easefully.

This color radiates outward in all directions until it meets the edges of your healthy physical body color,

Your supportive emotional state color,

Your calm and relaxed mental mind.

Two feet around you in all directions.

Let all of your senses fully feel the embrace of your soul and spirit.

Yes.

You're doing great.

This feels so good.

You remember this feeling with all of your senses.

You hear these words,

My physical body,

Emotional state,

Mental mind and spiritual soul are healthy,

Radiant and vital.

I am grateful for you.

Now hold your pointer finger and thumb together as you anchor this healthy feeling.

Good.

Anytime you want to come back to this feeling of health and vitality and a waking state,

You can press your fingers together and it will come back to you.

Now let your fingers go.

Good.

You are radiant with health and well-being.

In a moment,

I'm going to count for you.

I'm going to count from one to 10.

With each number that I count,

You will awaken more and more.

Coming up with each number,

Awakening fully by the count of 10,

Feeling awake and alert and better than you have felt in a long,

Long time.

One coming up now.

Two coming all the way back now.

Three becoming aware of your body once again.

Four feeling the chair,

Bed or couch beneath you.

Five becoming aware of the room,

Coming all the way back.

Six moving your feet.

That's right.

Seven on your hands.

Breathing deeper and coming up.

Eight ready to open your eyes,

Feeling great.

Nine all the way back.

Ten eyes opening.

Awake,

Alert and feeling wonderful.

Reviews

Really nice and relaxing!

Thank you so much. It was like I could feel years of tension leaving my brain.

I suffer from anxiety and this meditation helped me so much. Thank you!

Calm, soothing voice helped soothe my anxiety. I was on the verge of a panic attack and now feel as if I might be able to function today. Thank you!