Welcome to this guided meditation focus on managing anxiety and fear through grounding techniques.
Begin by finding a comfortable seated position or lying down.
Close your eyes gently and take a deep breath in through your nose feeling your lungs expand fully.
Hold for a moment then exhale slowly through your mouth releasing any tension or unease.
Let's take a few more deep breaths together.
Inhale deeply,
Hold and exhale,
Feeling your body relax further.
One last time breathe in,
Hold,
Breathe out.
Allow your breath to settle into a natural gentle rhythm.
In this meditation we will focus on grounding yourself to manage feeling of anxiety or fear.
Silently set an intention for this practice.
I choose to embrace calm and grounding.
Let this intention resonate in your heart as you prepare for deeper relaxation.
Bring your awareness to your body.
Feel the weight of your body pressing down against the surface beneath you.
Notice the points of contact,
The soles of your feet,
Your legs,
Your back and your shoulders.
Take a moment to scan your body from head to toe.
Notice any areas of tension or discomfort.
Acknowledge these sensations without judgment.
As you breathe in,
Invite relaxation into these areas.
With each exhale,
Imagine releasing tension and heaviness.
Allow your body to become heavy and supported.
Feeling grounded in this moment.
Now visualize a warm grounding energy at the base of your spine.
Imagine this energy as a gentle glowing light radiating warmth and stability.
As you breathe in,
Imagine this light growing brighter and more vibrant,
With each exhale visualize it spreading down through your legs,
Into your feet and into the earth beneath you.
Feel this connection to the ground,
Allowing the earth energy to rise up through your feet,
Filling your body with a sense of stability and security.
Now let's focus on the feeling of anxiety and fear.
Bring to mind any worries or concerns you may be carrying.
Acknowledge these feelings without judgment.
Simply recognize their presence.
As you breathe in,
Visualize drawing in calming energy,
Filling your body with peace.
With each exhale,
Imagine releasing your anxiety and fear.
Let's practice this for a few moments.
Inhale deeply,
Inviting calmness.
Hold for a moment and exhale slowly,
Letting go of tension.
Continue this cycle of breathing.
Inhale peace,
Exhale fear.
With each breath,
Feel your body becoming lighter,
Your mind clearer.
Now let's incorporate some grounding affirmations.
Repeat these silently,
Allowing them to resonate within you.
I am safe in this moment.
I am grounded and supported by the earth.
I release my fear and embrace calm.
I have the strength to face any challenge.
Feel the power of these affirmations sinking into your being,
Creating a sense of stability and reassurance.
Now gently shift your focus back to the present moment.
Bring your awareness to your breath.
Notice how your body feels anchored,
Supported and relaxed.
If any anxious thoughts arise,
Acknowledge them and gently guide your attention back to your breath.
Feel the rhythm of your inhalation and exhalation.
With each breath,
You are reinforcing your connection to the here and now,
Creating a sanctuary of calm.
Now visualize a safe space,
A place where you feel completely at ease and protected.
This could be a serene,
Natural setting,
A cozy room or anywhere you feel secure.
In this space,
Allow yourself to relax fully.
Imagine the sights,
Sounds and sensations that bring you comfort.
Take a moment to immerse yourself in this safe environment,
Breathing in the tranquility and letting go of any lingering fears or anxieties.
As we begin to conclude this meditation,
Bring your awareness back to your breath.
Notice the rise and fall of your chest.
Take a few deeper breaths in and exhale fully,
Releasing any final tensions if you have in your mind.
Let them go.
How do you feel?
Now bringing your awareness back to your body.
When you feel ready to slowly open your eyes,
Take a moment to notice how you feel,
More grounded,
Calm and centered.
Carry this sense of grounding with you as you move through your day,
Knowing you can return to this practice whenever you need.
Thank you for taking this time for yourself.
May you be well.
May you be happy.
May you be peaceful.
Choose loving kindness.
Thank you.
