Welcome to this guided meditation for anxiety relief.
Find a quiet and comfortable place where you won't be disturbed.
Sit or lie down in a relaxed position.
Close your eyes.
And take a deep breath in.
And slowly exhale.
Let's begin this journey to calmness and peace.
Start by bringing your attention to your breath.
Notice the natural rhythm of your breathing without trying to change it.
Feel the cool air entering through your nose,
Filling your lungs.
And the warm air flowing out.
Now let's take a few deep breaths together.
Inhale deeply through your nose for a count of four.
Hold for a count of four.
And exhale slowly through your mouth for a count of six.
And inhale 1 2 3 4 hold 2 3 4 and exhale 2 3 4 5 6 and again inhale 1 2 3 4 hold 2 2 3 4.
.
.
Exhale.
.
.
Too.
3,
4.
.
.
Five,
Six,
Inhale one.
Too.
3 4,
Home.
Too.
3,
Full exhale.
To 3.
.
.
Four,
Five,
Six,
And one more,
Two,
Three,
Full and whole.
Two,
3 for exhale.
Two,
3,
4,
Five,
Six,
Feel your body beginning to relax with each breath.
Now shift your focus to the top of your head.
Feel a sense of relaxation beginning at your scalp.
Imagine a warm,
Soothing light gently melting away any tension.
Allow this light to travel down to your forehead,
Relaxing your brow.
Let it flow over your eyes,
Your cheeks and your jaw.
Releasing any tightness.
Feel the light move down to your neck and shoulders.
Where we often hold a lot of stress.
Imagine the light gently easing away any knots or stiffness.
Let the relaxation flow down your arms all the way to your fingertips.
Notice how your arms feel heavy and relaxed.
Bring your attention to your chest and your heart.
Feel the gentle rise and fall of your breath.
Soothing and calming your entire chest area.
Allow the light to move down to your abdomen.
Releasing any tightness or knots.
Feel your stomach relax with each breath.
Now feel the light travel down to your hips.
Thighs,
Knees and legs.
All the way down to your feet and toes.
Your entire body is now bathed in this warm relaxing light.
You feel completely at ease.
Imagine yourself in a peaceful place in nature.
This can be a serene beach,
A quiet forest or a beautiful meadow.
Picture yourself there,
Surrounded by the sounds and sights of nature.
You're at the beach hear the gentle waves lapping against the shore.
Feel the soft sand beneath your feet and the warm sun on your skin.
Smell the salty air and feel the light breeze.
If you are in a forest,
Hear the rustling leaves and the birds singing.
Feel the cool damp earth under your feet and the fresh scent of pine or flowers.
Wherever you are,
Take in all the sensory details.
Feel the peace and tranquility of this place.
Know that this is a safe space where you can return whenever you need to find calm and relief from anxiety.
Repeat these affirmations silently or aloud.
I am safe.
I am at peace.
I am in control of my thoughts and emotions.
I am capable of overcoming my anxiety.
I am worthy of calm and serenity.
May this poem bring you comfort and remind you of the peace that is always within reach.
In the quiet of the morning light.
When dawn breaks free from the grip of night,
There lies a peace so calm and bright,
A whispering hope within our sight.
Anxiety,
Like shadows,
Fades in gentle hues of soft cascades,
Where burdens lift and fears abate in this serene and tranquil state.
Breathe deeply in,
Let worries go,
Feel the calming air flow like rivers to the oceans embrace find solace in this sacred space.
With every breath,
Attention flees,
Replaced by tranquil melodies.
A heart unburdened,
Light and free.
A soul at peace,
In harmony.
Embrace the day with newfound grace.
With courage bold,
We find our place.
In moments still,
Anxieties trace.
Disperses in the light we chase.
The sun now rises,
Warm and true,
A symbol of what we can do.
With strength within and skies so blue,
We find relief and start anew.
Begin to bring your awareness back to the present moment.
Gently wiggle your fingers and toes.
Feeling the surface beneath you.
And when you are ready.
Take a deep breath in.
And as you exhale slowly open your eyes.
Take a moment to appreciate the sense of calm and relaxation you have created.
Remember you can return to this state of peace whenever you need.
Thank yourself for taking this time to nurture your well-being.
Thank you for joining me.
And I wish you wellness and joy.
