Welcome to this meditation for anxiety where we are going to be doing some concentrated breathing and slowing of the mind and thoughts.
Bringing everything back to the present moment.
When we're in anxiety,
All we're doing is thinking of the future,
Worrying about the future,
Living in the future.
This meditation will take us out of that state of mind and into a more calm,
Present state of mind.
So find a comfortable space where you can close your eyes and follow along for a bit.
We're going to be starting with some concentrated breathing and breaths.
The breath is our guide when the mind is busy and when the body is busy and stressed.
So let's find that breath,
Feeling that breath coming through the nose and into the body.
With every breath you take,
It calms the nervous system just a little bit more.
Breathing in calm,
Slow,
Relaxing breath and breathing out tension,
Busyness,
Anxiety.
Observing what that breath feels like coming in through the nose,
All the sensations that go along with it.
Feeling that breath moving into the back of the throat.
How does that feel?
How does that breath feel moving into the back of the throat?
Following that path of breath into the chest area,
Noticing the chest rising and falling,
Rising and falling,
Rising and falling.
Concentrated breath moving through the nose,
Throat,
Chest and belly.
Keep with that breath.
Keep with that flow.
As we breathe,
We notice the mind and the thoughts start to slow down.
Slow thoughts moving in and out of the mind,
Not getting attached to any thoughts,
Any stories.
Breathing in and out,
The thoughts move in and out just like the breath,
Not staying too long and not getting attached.
Breathing calm,
Relaxing breath into the body,
Breathing out anxiety and rush and worry.
As the thoughts flow in and out,
Any thoughts that stick,
Just making sure that these thoughts are present moment thoughts.
Just training the brain to be more present.
Present breaths into the body,
Present moment breath and energy into the mind.
Not skipping to any future events,
Just breathing in that present momentness.
Breathing in calm and breathing out anxiety,
Being in the present moment,
Noticing how your mind and body feel in the present moment,
Tuning in to the present moment.
It's all about the breath.
It's all about the feeling.
Feeling,
Feeling,
Observing present moment.
As you breathe into the body,
Just checking in if there's any spaces left holding anxiety.
We like to hold anxiety in the neck and shoulders,
So checking in with the breath into the neck and shoulders and allowing the muscles to relax,
Allowing the energy to relax in these areas in the neck and shoulders.
Letting the shoulders move down the body,
Feeling the spine in the neck stretch and relax.
Feeling any anxiety out of this space,
Letting it go,
Giving it permission to leave.
Feeling a calm energy flow through the body.
Breathing in more calm and breathing out more anxiety.
Breathing in with the heart space,
Relaxing all the energy around the heart.
Breathing out any tension,
Letting the heart space relax.
Breathing out any anxiety and worry out of the heart space.
Nice,
Soft,
Gentle heart.
Anxiety free heart space.
As you breathe into the heart,
Breathing in the intention to let go of judgments and worries.
And lead more with the heart than with the thoughts and mind.
So just observing what that feels like,
Just coming from the heart space and leaving the mind behind.
Breathing in present moment energy into the heart space.
Breathing out any tension,
Any anxiety.
Letting the heart relax and open and that heart energy expand.
Noticing if you're holding any tension,
Any anxiety in the belly area.
Feeling that calm,
Anxiety free energy into the belly,
Allowing the belly to relax and open.
Slowing down the overwhelmed digestive system.
Slowing down the belly.
Breathing anxiety out of the belly area.
Feeling in calm,
Present moment energy.
Breathing out stress,
Tension,
Anxiety.
Moving the breath in and out.
Letting go of any excess worry,
Anxiety,
Stress.
Letting go of that energy giving your body a break.
Breathe it out.
I give myself a break.
I set myself free from the anxieties I carry.
I let go and my greatest intentions are to be in the present moment right now.
Letting go of any future anxieties,
Any worries.
Feeling into the present moment.
Releasing restlessness.
Releasing any irritability.
Be kind to yourself and let yourself off the hook if only for today.
Breathing in calm,
Present moment energy.
Breathing out any anxiety you carry.
Breathing in calm,
Present moment energy.
Breathing out any anxiety you carry.
Feeling in calm,
Present moment energy.
Breathing out any anxiety you carry.
Tightening that heavy load of anxiety,
Feeling that energy leave.
Feeling new refreshed present moment energy.
Enter your whole body.
Breathe that in.
A few moments to breathe in that new grounded safe energy.
Be kind to yourself.
Let yourself off the hook for today.
Breathing in calm,
Present moment energy.
Breathing out any anxiety you carry.
Breathing out any anxiety you carry.
Breathing out any anxiety you carry.
