This short meditation and visualization was designed to ease anxiety through breath and thought.
Find a comfortable position either seated or lying down.
Close your eyes and bring your attention to your breath.
Breathe in.
Breathe out.
Feel the ground beneath you.
The earth is supporting you.
Drop into your senses and feel your body.
Mentally scan your body,
Taking note of how it feels.
Feel the cool or warm air on your skin.
Notice any tension in your body and with each breath,
Relax.
Each breath you take is cleansing your body.
With each inhale,
The oxygen you're taking in is being carried all over your body to your lymphatic system,
Your kidneys,
Your colon,
Your heart,
And all of the other necessary parts of your body.
Helping your body absorb vital minerals and nutrients.
Now start to breathe in through your nose and out through your nose or mouth.
As you breathe,
Notice how the air coming in through your nose is colder than the air you're breathing out.
Keep to slow and deepen your breathing.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Inhale for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four.
Continue to breathe this way for a few breaths.
Keep breathing slowly and deeply.
Picture a white light at your heart center or inside of your chest.
As you inhale,
Visualize all the good energy and positivity filling your body with love.
As you exhale,
Picture all of your tension,
Fear,
And negative thoughts leaving your body.
With each breath,
The white light expands.
As it is expanding,
So is the positivity and love inside of you.
This light is like a shield deflecting anything that isn't good.
It's also attracting everything you need and everything positive.
This white light keeps growing.
It has grown so much that it now surrounds your whole body.
It's almost as if your body is glowing.
Notice how relaxed,
Calm,
And safe you feel as this protective light surrounds you.
Feeling completely at ease in this moment.
Nothing is wrong in this moment.
And now,
Feel all the love in your heart connecting you to all of the people you love.
Picture each of your loved ones happy and smiling.
Maybe even picture them laughing or doing something that makes them happy.
And now,
Feel the love in your heart connecting you to all of the people you love.
Imagine that there is a protective light shining around them too.
This light can keep them safe from stress,
Tension,
And worries.
It's the same light that is still surrounding you.
Take a deep breath in and out.
To your breath again.
Inhale,
Taking the deepest breath you've taken so far.
And open your mouth,
Exhale,
Letting it all go.
Notice how you feel in your body.
If it's any different from how you felt at the beginning of this practice.
Wiggle your toes and fingers as you feel your body waking up and coming back into the room.
When you're ready,
Open your eyes.
Thank you for sharing your practice with me today.
Namaste.
Namaste.
