Welcome to Meditation Tides with Michelle Sanctuary,
Where the calming sound waves of this practice will help you conquer anxiety.
I am Michelle and you may think of me as a support system and guide,
Who you may turn to whenever you need to center yourself and calm your nervous system.
Let's begin by finding a comfortable and quiet space.
Close your eyes gently,
And take a moment to settle into your body.
Feel your full weight resting on the surface beneath you,
And take a deep breath in through your nose,
Filling your lungs with soothing air.
You may exhale through your mouth and release any tension or worries.
Let's do this three more times at your own preferred pace,
Inhaling deeply,
And exhaling fully.
And as you continue with these rounds of conscious breathing,
Imagine yourself standing beside a tranquil lake.
Each breath you take is like a gentle breeze,
Causing ripples to form on the turquoise surface.
Inhale,
And as you do,
Picture the lake surface growing still,
Mirroring the calmness within you.
Exhale and notice how the ripples spread outward,
Carrying away any anxiety or tension.
Inhale again,
Feeling your chest rise and your belly expand as you soak in the quiet serenity of the lakeside landscape.
As you exhale,
The leaves and evergreen branches sway,
And the vast,
Tranquil setting absorbs anything you send its way.
One more time,
Breathe in,
Sipping in the tonic of peace that permeates the fresh,
Clean air.
And exhale,
Releasing everything that causes your mind to worry and your heart to flutter.
As your breath returns to normal,
Take note of this Swedish proverb that says,
".
.
.
Worry often gives a small thing a big shadow.
" As you stand by the lake,
Acknowledge any worries or anxieties that might be casting shadows in your mind.
And with each breath,
Visualize them dissipating like mist on the water's surface,
Evaporating in the golden glow of sunlight.
Now let's take a moment to visualize your hands.
Imagine holding your worries within them.
As you inhale,
Feel the energy of self-belief and endless possibilities flowing through your fingers.
As you exhale,
Release the worries from your hands,
Letting them dissolve into the air.
Envision yourself throughout the day embodying the calmness of the lake.
And no matter what challenges arise,
See yourself responding with the same serenity.
Whenever you find your mind wandering or anxiety trying to take hold,
Gently return your attention to your calm and steady hands.
Feel a sense of security spreading throughout your body,
Grounding your energy and connecting you to the present moment.
Inhale deeply one more time,
And as you exhale,
Visualize a final ripple spreading across the lake's surface,
Carrying away any residual anxiety.
And when you're ready,
Slowly open your eyes,
Bringing a sense of calm and stillness with you.
Remember that you have the power to calm your mind and find stillness,
Just like the lake.
And throughout the day,
Focus on the stillness of your hands whenever you need a moment of peace and centering.
This day is for you to thrive,
To learn,
And to practice feeling capable,
No matter what ripples come your way.
So embrace the present moment,
Basking in the light of the present and wonderful day as it unfolds.
