Relief Anxiety And Stress

Find a quiet place where you won't be disturbed.

Sit or lie down in the position that allows you to relax.

Close your eyes or soften your gaze if that feels more comfortable.

Take a few deep slow breaths.

Inhale through the nose.

Letting your belly rise.

Exhale slowly through your mouth.

Letting go of any tension.

Notice the natural rhythm of your breath.

Now bring your awareness to your fear and anxiety.

Don't judge them,

Simply observe them.

Where do you feel them in your body?

Is it a tightness in your chest,

Or a flutter in your stomach?

Or rising thoughts in your head?

Picture a place that brings you a sense of peace and security.

It could be a real place from your memory,

Or a completely imagined one.

Notice the sights,

Sounds,

And smells of this place.

Feel the sense of calm washing over you.

Imagine your anxieties and fears as clouds in the sky above your safe place.

With each exhale,

Visualize one cloud drifting away.

Lighter and lighter,

Until it disappears completely.

See yourself standing strong and centered in your safe space.

Feel the ground beneath your feet,

The strength in your body.

You are capable and resilient.

Breathe in courage,

And exhale fear.

If you find it helpful,

Silently repeat a mantra like I am safe,

I am calm,

I am strong.

With each exhale.

I am safe.

I am calm.

I am strong.

Every time,

With each exhale.

With thoughts of where we arise,

Gently acknowledge them,

And then bring your focus back to your breath and your safe space.

After a few minutes,

Simply bask in this feeling of peace and security.

Let the calmness seep into every part of your being.

When you feel ready,

Take a few deep breaths again.

Wiggle your fingers and toes,

And slowly open your eyes,

And bring with you the sense of calm and strength you cultivated in your safe space.

This feeling of peace is always available to you.

You can return to this safe space and this meditation whenever you need to.

Find your center,

And release fear and anxieties.

You can stay for a little longer to listen to the music,

As it helps you to find more peace and calm.