Meditation for Anxiety Womens Meditation Network

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Breath is life.
So, slowly, deeply breathe.
Breathe in life.
Then, let it out.
And repeat.
Slowly, deeply breathe in life.
And let it out.

PAUSE

Keep breathing,
until a gentle rhythm forms,
until you feel connected
to your breath.

PAUSE

Now, visualize your breath,
as it travels through you.
See it as you inhale,
opening chest,
bringing life-giving energy
to your core.
Feel your core blossoming.

Embrace that radiant energy.

PAUSE

Continue breathing,
and follow your breath,
as it expands into your back,
opening it, relaxing it.
Feel the infinite reach of your breath.

Swim in the feeling of openness.

PAUSE

Now, see the breath,
as it stretches to your shoulders and neck,
strengthening and revitalizing them.
Feel the strength growing and the 
gentle unfolding of the muscles.

Acknowledge the power and resilience 
of these muscles.

PAUSE

Imagine now, seeing your breath travel
through your head,
inside and out.
Let it release your cheeks and sinuses,
create expansion in your brain,
and connect to your third eye and crown chakra.

Feel the surge of energy to all these parts.

PAUSE

Now, envision the breath,
traveling again to your core,
and then flowing its regenerative energy
into your abdomen and hips,
as they soothe and mend
The creative life force.

Welcome these therapeutic vibrations,

PAUSE

Continue breathing.
And focus on the power of your breath
moving to your legs, knees, and feet.

As you breathe,
notice sturdy energy pouring into these areas,
keeping them firmly balanced and strong.

Receive these powerful, balancing energies with gratitude.

PAUSE

Now, draw in another deep breath,
and let it flow into all areas.
Let your whole body circulate with the
life-affirming radiance of your breath.

NAMASTE, BEAUTIFUL



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Hey, it's Katie, and today, I'm here to say hello and give you a little update. 

It's May 1st today, which means we're stepping into Mental Health Awareness Month.  

What have you been doing to be kind to your mind lately?  

On today's solo episode, I'm sharing about some fun, extra meditations we're putting out for you across the network, some for mental health, some for moms, and some to share about other podcasts the team and I love to support our mental health.  

I'm also sharing the two things that are working really well for my mental health lately!

And...I'm sharing a poem I wrote in one of those "ugly" moments of life. I hope it resonates and that you are inspired to continue on your perfectly imperfect journey of being you!  

Namaste, Beautiful, 

Katie 

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Relax your whole body.
Gently, quiet your mind.
Give yourself the space
to totally unwind.

PAUSE

Breathe in more relaxation.
Feel the peaceful flow.
Breathe some more,
and let the tension go.

PAUSE

Most days, you give to others,
without thinking what’s best for you.
It’s time to turn your attention inward,
and give yourself what’s due.

PAUSE

So, breathe and imagine,
your muscles being massaged.
Warm hands working out the tension,
until it’s completely dislodged.

PAUSE

Allow yourself to experience,
the release of pain and stress.
And caring for your body,
so you’re at your best.

PAUSE

Now, take a minute and listen,
to a whisper of a prayer,
holding onto to the affirmation that
you deserve good care.

PAUSE

Now, breathe and shift your focus,
to your busy mind.
With so many thoughts crossing it, 
it begs to be realigned.

PAUSE

So, imagine a massage,
of your temples and your cheeks,
and some gentle forehead rubs
that makes distracting thoughts decrease.

PAUSE

Now you can find the space,
inside your calming brain,
to put yourself first,
without additional strain.

PAUSE

So hear that whisper In your ear,
Affirming your incredible worth.
And practice the art of loving care:
It’s like a complete rebirth.

PAUSE

Now that this makes sense,
let it settle deep within.
The art of caring for yourself
is nothing short of a big win.

Embrace your many blessings.

NAMASTE, BEAUTIFUL



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Hey, it’s Katie and I want to welcome you to this special bonus episode. It’ll be here for you completely ad-free for the next week so you can get a feel of what it’s like to be a PREMIUM member. If you’d like an easy ad-free experience for all of our podcasts - that’s over 200 episodes each month, then JOIN PREMIUM today at https://WomensMeditationNetwork.com/premium

It’s out of your hands, my love.  

It’s time to loosen your grip.

To let go of control of that which is making your mind spin,

So you can surrender to the deep sleep that is here. 

Come, 

Into your body,

And out of your head. 

Away from the racing thoughts and storm clouds of worry,

And into the slow, undulating waves of your breath.

In and out.

Cool and warm.

Expanding and releasing. 

Breathe…

PAUSE…

It’s all going to be okay.

Here in this moment, you have no control over that which you desperately want.

A specific outcome,

Another person’s actions,

Mother Nature.

There is no amount of worrying or thinking that will change this moment.

So surrender your desires to the stillness of the night,

And trust in her and the wisdom of the universe.

PAUSE…

Inhale to touch the stillness, 

Exhale to release control. 

Breathe in,

Breathe out.

PAUSE…

Unwind the tension in your body,

Setting free all the tight parts so they can sink even further into your bed.

PAUSE...

Stress lives in the dark,

Love is in the light. 

So invite every cell in your body to shift from control to faith,

From worry to hope,

From dark to light.

PAUSE…

Be here in the light,

Bathing in the soft yellow blankets of hope.

Let them soothe you as you dream of possibilities, 

And whisper your prayers to the Universe.

And then let go,

You have no more control right now.

PAUSE…

So feel your body melt further into your bed,

And your mind hum with spaciousness.

No more thinking.

No more doing. 

Just being, 

One with love.

One with trust. 

PAUSE…


Sweet Dreams, Beautiful



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Close your eyes.
Breathe.
And slow the thoughts in your head.

PAUSE

Draw into yourself,
so you’re
comfortable,
relaxed,
and at peace.

PAUSE

Now, focus on 
letting any tension or stress
simply melt away,
so you’re relaxed 
and calm.

PAUSE

Imagine, if you can,
seeing yourself
going about your day,

Follow yourself as you 
Work,
Tend to the home,
Care for family,
And take care of 
all those responsibilities
that keep things running smoothly.

It’s okay if you feel momentary stress or overwhelm.

PAUSE

Now, take a
deep, cleansing breath,
and see if you can imagine yourself
as a ballerina,
dancing gracefully on her toes.

PAUSE

As you go through your day,
you gently dance through these activities,
while gliding and moving
on your toes.

Pausing 
and
pirouetting
with deliberate ease.

PAUSE

Observe how you handle
each responsibility you dance through
with 
focus,
grace
and the fluidity of a ballerina.

PAUSE

Now, breathe in again,
and take a moment
to notice the serenity
that’s now part of you.

PAUSE

Everything moves and flows
like a dance,
with you as both
dancer
and choreographer.

You are in control.

PAUSE

Breathe in again slowly,
letting the richness of the breath
open you more.

Take a moment 
for gratitude,
expressing appreciation 
Because you are in control 
of how you handle 
the choices and responsibilities
in your world.

You are the choreographer and dancer
of your life.
Now and always.

NAMASTE, BEAUTIFUL



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Take a moment in gratitude,
a moment to just 
be appreciative for all in your life.

PAUSE

Know that all in your life
has a purpose,
and moves you toward 
your highest good,
where you find your greatest peace.

PAUSE

Now, breathe deeply,
and as you do,
visualize peace.
Your peace.

What does peace look like for you?
How does peace feel in your life?

PAUSE

Once you have that vision,
place yourself in it as a dancer,
any dancer you want to be.

PAUSE

Now, breathe,
and begin dancing.
dancing toward your vision of peace,
taking steps forward 
to where you want to be.

PAUSE

Observe your dance.
How are your arms moving?
Your legs?
Your core?

They may move toward the peace,
and at times,
fall back some.
That’s okay.

PAUSE

When a thought or scene arises
that pulls you away 
from your peace,
find a dance move
that puts you
back on the path.

Visualize yourself
dancing toward your peace again.

PAUSE

Now, imagine that you’re there,
standing right before your peace.
What dance step do you take
to enter peace?

Allow yourself to take that step.

PAUSE

Breathe and stay in your peace.
Notice how it feels,
How your body feels,
How your mind feels.

Take this new consciousness with you.
And, any time, you feel 
you’re being pulled out of 
your peace,
visualize the step you can take
to enter it again.

And remember:
You are in charge of your peace.
Always.

NAMASTE, BEAUTIFUL



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