Meditation for Anxiety Womens Meditation Network

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Open your heart, mind and body,
and just feel them.
Feel their peace.
Feel their connection.
Feel their energy.

PAUSE

Now, breathe.
Breathe into your heart.
Breathe into your mind.
Breathe into your body.
And just relax.

PAUSE

Now, bring your awareness
to your sense of sight.
And, as you do,
imagine seeing 
a beautiful field
of brightly colored flowers.

Take in the flowers,
and let the positive feelings they embody
nourish you.

PAUSE

Now, turn your attention
to your sense of hearing.

Imagine your favorite song playing.

Embrace how the sound
travels through your ear
to your whole body.
Notice how it makes you feel.

Go with the feeling,
and the joy it brings.

PAUSE

Breathe in deeply,
and as you do,
awaken your sense of smell.

PAUSE

Now, envision smelling
a smorgasbord of food,
cooking in the kitchen.

Meat in a rich broth.
Aromatic vegetables roasting.
And delicious chocolate chip cookies baking.

Take in the smells,
and the joy to your soul
that they bring.

PAUSE

Now, turn your attention 
to your sense of taste.

Imagine standing outside at the ocean,
tasting a sweet salty breeze.

Notice how refreshing and grounding it is.
Feel how it connects you with
natural life of the beach.

Hold onto those wonderful feelings
of connection.

PAUSE

Breathe in again,
And gently rub your fingers together
While imagining a piece
Of cool silk between them.

Feel your hands glide over the silk.
Feel how sensuous and luxurious
it is, 
all at once.

Bask in the luxurious feelings.
Observe how they
heal and energize you.

PAUSE

Now, breathe again.
This time, through all your senses.
Feel how full and rich they are,
and how when they are nurtured,
you feel nurtured.

Know that you have the power
to feed your senses,
and in doing so,
you nourish yourself.

Take this with you always.

NAMASTE, BEAUTIFUL



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Breathe in and relax.
Focus your breath
on your root chakra,
at the base of the spine.
Breathe into the chakra.

PAUSE

While breathing,
ask the chakra
what it needs
for you to be grounded.
Listen with your heart,
and visualize the chakra
being filled
with the needed energies. 

PAUSE

Breathe into your
sacral chakra,
into your abdomen,
below your navel.

PAUSE

While breathing,
ask your sacral chakra
what it needs 
for you to create in your life.
Listen closely,
and visualize connecting the chakra 
with the energy to meet that need.

PAUSE

Find your core,
where your solar plexus chakra is,
and breathe deeply into it.

PAUSE

As the breath fills your center,
ask the chakra what it needs
for you to feel confident.

Listen with your heart,
and gently allow yourself
to fill that chakra
with the energies needed.

PAUSE

Move your breath 
into your chest,
your heart chakra.
Breathe and ask it what it needs
for you to love others 
and yourself.

Let the answer come.
See yourself acting on the answer.

PAUSE

Shift the focus of your breath
to your throat chakra.

Listen gently,
as you breathe into this chakra.

Let it tell you 
how you can communicate
in ways that connect with others
and honor yourself.

Fill the throat chakra with energy.

Hold close the throat chakra’s wisdom.

PAUSE

Now, breathe into the 
third eye chakra,
located between your eyebrows.

Ask the chakra
what it needs 
to increase your intuition.

Listen with your heart,
and see the chakra
filled with energy.
Honor the chakra’s answer.

PAUSE

Now, breathe into your crown chakra,
at the top of your head.
Let the chakra tell you what it needs
to deepen your spiritual connections.

Listen. Visualize energy flowing into this chakra.
Then commit to honoring the chakra’s needs.
 
PAUSE

Take a minute,
and breathe through 
all the chakras.
Let their energies come alive.
Let their wisdom integrate in you.
So you feel
spiritually connected and fulfilled
as you go about your day.

NAMASTE, BEAUTIFUL



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Find a comfortable position,
and let your body just melt into it.
Feel the relaxation all over.

PAUSE

Breathe into the relaxation,
moving it through your entire body.

PAUSE

Stay with your breath,
as it flows through you,
with each inhalation,
bringing deeper relaxation
and tranquility.

PAUSE

Now, go inside.
Go inside to that place
where your Inner Child lives.
That part of you that 
can be full of joy,
or that still has
broken parts to heal.

PAUSE

Visualize your Inner Child.
What do they look like?
How is their attitude?
Are they happy or hurting?

Stay with them until you understand.

PAUSE

If your Inner Child is hurting,
wrap your arms
around yourself,
around your Inner Child
and hold them close.
Hold yourself and rock
Your Inner Child.

Feel the love and nurturing coming to you.

PAUSE

Now, take a moment 
to listen and observe
your Inner child.

What do they need?
Listen closely.

See if you can understand and feel 
what they need.

PAUSE

Now, see yourself 
holding hands with your Inner Child.

Imagine taking a walk with them
and comforting them,
supplying them 
with what they need.

Hold those feelings close.

PAUSE

Take a deep breath now,
and look in the eyes 
of your Inner Child.

From a place of love,
promise them 
that you hear them,
that you will honor them,
and that you are grateful for them.

And when you’re ready,
come back to the present
and know that you are capable
of healing your Inner Child.

Any time. Anywhere.

NAMASTE, BEAUTIFUL



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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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