Anxiety is the dizziness of freedom,
Søren Kierkegaard.
Welcome to your guided meditation focused on the four A's of anxiety management,
Avoid,
Alter,
Accept and adapt.
Just find a comfortable position,
Sitting or lying down,
In a place where you can relax without interruption.
Gently close your eyes and allow yourself to take a few deep breaths.
With each inhale,
Breathe in peace and calm.
With each exhale,
Release any tension or stress you may be holding.
Imagine yourself in a serene bubble.
This bubble represents your personal space and energy.
Visualize one scenario that typically triggers your anxiety.
Imagine it outside of the bubble.
Imagine the shape of it.
Picture it in vivid detail.
Feel the emotions.
Instead of allowing it in your bubble,
Watch it gently bounce off and drift away.
This bubble is your protective shield,
Allowing you to proactively recognize and steer clear of undue stress.
Inhale deeply,
And as you exhale,
Feel your ability to choose your surroundings strengthening.
Now within your bubble,
Visualize the situation that frequently causes your stress.
As you hold this scenario in mind,
Imagine yourself actively reshaping it,
Like clay,
Into a more manageable form.
Perhaps you're setting boundaries,
Breaking tasks into smaller pieces,
Or changing how often you check your emails.
With each breath,
Empower yourself to transform your response to stress,
Making it less intimidating and more manageable.
Now bring to mind a specific circumstances from your scenario that is outside of your control and that steers anxiety within you.
Surround this scenario with a soft,
Warm light,
Acknowledging its presence.
With deep breaths,
Invite acceptance into your space,
Allowing this light to neutralize the anxiety linked to what you cannot change.
Repeat quietly to yourself,
I cannot control everything,
But I can control my response.
Feel a sense of peace and surrender enveloping you.
One more time,
I cannot control everything,
But I can control my response.
Finally,
Envision the most challenging part of your situation as an opportunity for change or growth.
What would that be for you?
Simply change your perspective by revisiting your situation,
Seeing the opportunity for change,
Renewal or growth.
With each inhale,
Pull positive energies closer.
With each exhale,
Dismiss the old,
Stressful viewpoints.
Feel your mind expanding with the realization that by shifting your perspective,
You can dramatically reduce feelings of anxiety.
Continue to breathe deeply,
Bathing in the tranquility and empowerment these 4 A's offer.
When you're ready,
Slowly bring your awareness back to your surroundings,
Carrying with you the insights and calm you've gathered.
Take a final deep breath,
Reconnecting with your body,
And gently open your eyes,
Filled with a renewed sense of peace and control.
Carry these strategies with you and recall them when you feel anxiety creeping in.
With practice,
You'll find your resilience strengthening,
Enabling you to face each day with confidence and calm.
Thank you.
Namaste.
