Welcome to this anxiety reducing meditation.
Please find yourself a comfortable space.
Just start listening to your breath.
This meditation is going to give you some powerful tools of how to approach any anxieties and stresses in your life that you can use on a daily basis to help you.
Now if you haven't already,
Close your eyes.
Start to breathe nice and gently now.
And take yourself into a space in your mind that feels safe.
You may envision your bedroom,
Your family home as a child,
An outdoor area,
Wherever you feel most relaxed and comfortable.
And again just concentrate on your breath,
The feeling of it coming in and out as your belly rises and falls.
Now as you envision your safe space,
I want you to imagine there is a yellow glow amongst that area,
Just like the sunlight through the window or onto the grass,
Wherever you may be.
And it feels warm and cosy and rest free.
I want you to take your attention to your toes now.
Give them a wiggle.
Now your feet,
Just let them fall.
Feel your legs becoming heavy and sinking into the ground.
Now you feel your stomach relaxing and you feel that any weight on your chest has been lifted.
Attention in your shoulders is all melted away and your arms are heavy by the side of you.
Now your face muscles start to relax.
You unclench your jaw,
Your eyes,
Just gentle now rolling up towards your forehead.
Those muscles on your forehead relaxing and melting,
Peacefully.
You notice that your breath is becoming shallow and calm as you relax in this position.
Just enjoy this feeling of peace.
Feel the warmth of the yellow surrounding you.
And just breathe gently.
Now I want you to take your awareness to just below your ribcage and above your navel.
Have you been feeling any discomfort?
Does it feel tight and uneasy?
Just pay attention to that area now.
Sending that yellow glow throughout your space into this area of your body.
This is our solar plexus where we hold a lot of stress and anxieties.
Now take your attention away from this area now and again just concentrate on that breath.
And I want you to start thinking while you're in this safe space of what it is that's causing you stress and anxiety right now.
Visualise these things or make a mental list of all the anxieties and stresses.
Know that you're in a safe space,
You're still fully relaxed and nothing can calm you right now.
At any time of worry just concentrate back on your breathing until it is calm and peaceful.
And continue with your visualisation or mental list.
Now I want you to take your awareness to just below your navel.
Have you been feeling any discomfort?
Once you've finished compiling your list or visualising all the stresses you're feeling right now.
I want you to ask yourself where did these thoughts and visions come from?
Did they have a voice?
Did they just float in?
Just be aware of where they came from and also how they made you feel.
And where did they make you feel?
Now with these visions in our mind and this mental list we're going to say these words.
You do not have control over me and my feelings.
And I want you to keep repeating this just mentally for the next few moments.
Anytime your mind wanders bring it back to the mantra.
You do not control my thoughts or my feelings.
Now with these visions in our mind and this mental list we're going to say these words.
Now say to yourself I control how I feel.
I control how I feel.
I control how I feel.
Now keep repeating that to yourself now.
Empowering yourself and taking power away from these stresses and anxieties.
I control how I feel.
Now tell yourself and your anxieties.
I choose not to feel worried or have anxiety.
I choose not to worry or have anxiety.
Repeat that to yourself now.
Further empowering yourself against these worries and stresses.
See them shrinking in your mind.
Feel your internal power,
Energy and strength taking over your emotions and your thoughts in a positive way.
Remember you are in a safe space.
If your mind wanders bring it back to your place of comfort and then continue with the mantra.
It's time now to release that mantra and pay attention again to your solar plexus just below your ribcage but above your navel.
How does it feel now?
Is there any changes?
Does it feel warm,
Cold,
Any discomfort or is there ease?
How does your body feel now?
Is there any tension creeping in?
Pay attention to those muscles and feet and legs letting any tension just drift away.
Your tummy,
Your chest,
Your jaw,
Your eyes and your forehead are still all heavy and relaxed.
Saying goodbye to any tension,
Stress,
Worries or anxieties that may be lingering.
Knowing that you have the strength to cope with anything that's thrown at you and the power to do it your way.
Just return to paying attention to your breath now.
Send that breath throughout your body breathing in that yellow energy.
Revitalising that body now.
Feel the warmth all the way down to your toes and to the tips of your fingers.
And again repeat after me.
I am in control of my emotions and my actions towards stressful situations.
Can I have the strength to tackle all that is thrown at me?
Can I have the strength to deal with all that is thrown at me in my way?
Can I take my power from stress and anxiety?
I am strong.
Now thank all the things that have worried you for being in your life.
For trying to fight you against danger.
Until it is ok to go and that you release it from your mind and from your energy.
Now leaving a space for positivity and creativity to flow in.
And now thank yourself for giving yourself this time and space to work through these emotions and do this meditation to move forward in a more positive way in your life.
Bring this mantra into your everyday situations.
And now I want you to bring awareness back to your body.
Leaving that safe space behind knowing that you can return any time you wish.
And just bring your awareness back into the room.
Wiggle your toes and fingers or stretch yourself or roll those shoulders.
Anything that feels comfortable to you.
And when you are ready,
Repeating again,
I am strong.
Just gently open your eyes.
Taking in the beauty around you.
And enjoy the rest of your day.
Thank you.
