Hi and welcome to this meditation for helping you with anxiety and stress.
Find a comfortable and quiet place to sit or lie down.
Close your eyes if you feel comfortable or soften your gaze.
Place one hand gently on your heart and the other on your stomach to feel the natural rhythm of your breath.
In this moment,
You are safe.
Whatever you're feeling right now is totally valid and it is okay to feel this way.
Together,
We will create a space of calm,
Step by step,
With compassion and patience.
Take a deep breath in through your nose,
Filling your lungs fully,
And exhale through your mouth with a gentle sigh.
Let's do that again.
Inhale deeply,
Feeling your belly rise,
And exhale slowly,
Feeling your shoulders drop.
Notice where your body connects to the ground or the support,
Or connects with your clothes,
And feel the stability beneath you.
Imagine roots growing from the base of your spine or the soles of your feet,
Anchoring you deeply into the earth.
The ground supports you.
The ground is steady,
Even when you feel unsteady.
And now,
Let's guide your breath into a steady rhythm.
Breathe in for a count of four.
One,
Two,
Three,
Four.
Hold for two.
One,
Two,
And exhale slowly for six.
One,
Two,
Three,
Four,
Five,
And six.
And repeat this.
Inhale for four.
Hold for two.
And exhale for six.
And feel how each breath brings in calm,
And each exhale releases tension.
Imagine the exhale sweeping away the tightness in your chest,
The weight on your shoulders,
Or the flutter in your stomach.
And now gently turn your attention to the sensations of anxiety and stress in your body.
Where do you feel it most?
Is it in your chest,
Your stomach,
Your head?
Without judgment,
Simply notice it.
Imagine wrapping that sensation in a warm,
Soothing light.
And this light is gentle,
Compassionate,
And healing.
It says,
I see you.
I'm here for you.
With each inhale,
Breathe this soothing light into the area where you feel tension or discomfort.
With each exhale,
Imagine the light dissolving the tension,
Carrying it away like a wave,
Retreating back into the ocean.
And now picture a peaceful place,
A sanctuary in your mind.
It could be a quiet forest,
A sunny meadow,
The edge of a calm lake,
Or anything that feels safe and serene for you.
Notice every detail,
The colors,
The sounds,
Textures,
Under your feet,
And the gentle warmth of the sun or the coolness of a soft breeze.
Imagine yourself sitting or lying down in this place.
Here you are completely safe,
Completely at ease.
Breathe in the peace of this place.
Let it fill every corner of your body and mind.
As you rest in this place of calm,
Repeat the following affirmations silently or out loud.
I'm safe in this moment.
This feeling is temporary and will pass.
I have the strength to face this.
Peace is within me and I can return to it whenever I need.
I'm worthy of calm and balance.
Let these words echo within you like ripples in a still pond.
Feel them settle into your heart,
Grounding you in this moment.
Take one more deep breath in,
Feeling the air fill you with calm,
And exhale completely,
Releasing any remaining tension.
And remember,
You're stronger than the waves of stress and anxiety.
They may rise,
But they always recede.
You are the steady shore.
When you're ready,
Slowly wiggle your fingers and toes.
Gently bring yourself back to the present moment and open your eyes.
Carry this calm with you.
You're safe,
You are capable,
And you are loved.
Take your time re-entering the day you've created a refuge within yourself that you can visit anytime.
Thank you.
Namaste.
