Meditation for Anxiety Womens Meditation Network

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Gather yourself into your center.
Breathe,
And let warmth and comfort
Wrap around you.

LONG PAUSE

Imagine pushing the pause button,
and holding precious 
this time of rest and peace.
Stay with it.

LONG PAUSE

And while holding onto 
to this precious rest and peace,
imagine a magical portal
opening before you.

PAUSE

As you gaze at the portal,
you realize it’s beckoning you
to come into it,
to take a journey.
And with absolute comfort and security,
you venture forth
into the portal.

PAUSE

While in the portal,
beautiful colored lights illuminate
all around you.
Reds and Pinks,
Greens and Yellows,
Blues and Purples,
all twinkle like stars
on each side of you.

PAUSE
After a few moments,
the lights clear,
and you find yourself 
in an art room
with crayons 
and pictures to color.

PAUSE

Without a thought,
you pick up a crayon
and begin coloring 
an image of a mandala.

With each gentle stroke,
a wave of peace and relaxation
washes over you.
And with it comes
a sense of connectedness
to something bigger.

PAUSE

After a few moments,
the mandala rises into the air
and begins spinning.
All the magical colors
spill into the air,
spreading deeper peace
and relaxation everywhere.

Seconds later,
you find yourself 
back in the portal.

PAUSE

The beautiful lights
sparkle again,
and then fade
as you find yourself
in a room
lit with candles.

PAUSE

You land gently in a chair,
and begin gazing 
into the soft, gauzy flicker
of a large white candle.

With each breath,
a calm and connectedness to Spirit
come over you.
You are part of the Infinite.

PAUSE

As you bask in the infinite peace,
you feel yourself going on and on and on
in total calm and comfort,
total relaxation.

PAUSE

Slowly, the lights of the portal return,
and you feel yourself gently being moved
to somewhere else.

PAUSE

Moments later,
you’re standing on a beach at midnight,
with a stunning blue moon hanging low
in the sky,
and waves that wash against the shore,
in a hypnotic rhythm.
Millions of stars twinkle above you.

PAUSE

And now, you feel yourself a part of everything.
You feel the sea in you,
and you in the sea.
You feel the moonlight in you,
and you in the moonlight.
You feel the stars in you,
and you in the stars.

Everything is a part of you.
You are part of everything.
It’s a multi-dimensional feeling
of peace and wonder.

PAUSE

The twinkling lights of the portal return,
and this time,
the portal takes you home 
to your bed,
with a steaming cup of tea
and a fluffy pillow behind you.

PAUSE

As you sit sipping tea,
you look around,
and nothing is the same.
Nothing is separate from you.
It is all connected energy.

And, as you finish your tea,
and sink deep into your bed,
there is only peace in and around you.
A calm, relaxing peace
that you carry everywhere.

NAMASTE, BEAUTIFUL



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Invite your body to settle, 
And your mind to calm, 
And find your breath. 

Breathe…

PAUSE

In, 
And out. 
Breathing a little deeper with every inhale.
And a little longer with every exhale. 

PAUSE

Surrender to the rhythm of your breathing, 
Easing into its natural cycle,
Letting it relax you, 
And calm you. 

LONG PAUSE

Now, see if you can imagine that you are in a secluded oasis, 
A lush green sanctuary surrounded by gently flowing streams
And towering palm trees swaying in a warm breeze. 

PAUSE

The air is fresh and clean, lightly scented with the sweet 
fragrance of tropical flowers. 
You can feel the warmth of the sun's radiant rays 
cascading down upon you, 
soothing your muscles and melting away any tension 
or stress you may be holding. 

PAUSE

You make your way over to a large, cushioned lounge chair, 
and ease yourself down onto the plush surface, 
sinking into the soft material. 

As you get comfortable, you notice a small waterfall nearby, 
the soothing trickle of the running water creating a tranquil 
ambient soundtrack. 

Close your eyes and focus on the sound, 
allowing it to wash over you in calming rhythmic waves.

LONG PAUSE

Now feel the sensation of the warm sun on your skin. 
Bask in the radiant heat, allowing the light to penetrate into you, 
recharging your mind and body. 
Sense the solar energy revitalizing you, filling you with a 
profound sense of peace and serenity. 
You are safe here in this sanctuary, free from worry or fear.

PAUSE

A gentle breeze skims across your face, 
carrying the intoxicating floral scents of lush 
blossoms surrounding the oasis. 
Breathe in their calming aromas, envision 
their vibrant colors of deep reds, rich purples, sunny yellows. 
Their beauty and fragrance are for your enjoyment in this sacred space.

PAUSE

Sink deeper into the cushions of the chair, 
relishing the comfort and support cradling your body. 
Feel the muscles in your face grow smooth, 
your jaw releasing any lingering tension you've 
been unconsciously carrying. 
Scan your body for any other areas of tightness 
and breathe into those spaces, allowing them to let go and soften.

PAUSE

You are at total peace here in this oasis. 
You can see roots beginning to spread out from you, 
grounding you to this nurturing place. 

PAUSE

You are strong, secure, centered. 
The sounds, sights, and sensations of this sanctuary saturate you, 
restoring your balance and clarity of mind.

PAUSE

Breathe deeper, letting your breath
Surrender you even further into the calm of oasis. 
You are a part of it. 
And it is a part of you. 

NAMASTE, BEAUTIFUL



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Let it all go, dear one. 
And fall into these arms. 
The ones that hug you with love. 
Let them fall away, dear one.
The weights that you carry,
Ease into where you’re beloved. 

PAUSE

Cradled and held,
You’ll never be let go. 
These arms are stronger than you know.
They’ll carry you through,
When you cannot stand,
So sink into them nice and slow. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 

LONG PAUSE

I know that perhaps,
You’ve been let down,
You’ve felt like you’re here all alone. 
These arms remind you,
That you are so loved,
You don’t have to do life on your own. 

PAUSE

So rest now, sweet one,
And ease into sleep,
Melt in the softness of sheets.
Relax now, dear one,
And sink into dreams, 
Where love and magic meet. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 

LONG PAUSE

Bring your hopes here,
Your pain and shame too,
Bring all that you’ve carried around. 
Surrender it all,
To the night’s gentle waves,
Let go and listen to sleep’s sound.

LONG PAUSE

Those thoughts that arise, 
And tempt you to play,
They want you to dive into fear.
Remind yourself now, 
That you are not them,
And watch them dissolve and clear. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 

LONG PAUSE

You are safe, 
You are loved,
Just because you are you. 
So let your light shine,
Knowing your worth, 
Standing firm in your truth. 

LONG PAUSE

Let it all go, dear one. 
And fall into these arms. 
The ones that hug you with love. 
Let them fall away, dear one.
The weights that you carry,
Ease into where you’re beloved. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 


NAMASTE, BEAUTIFUL



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Slow yourself down, 
As breath brings you inside. 
Slow its rhythm down,
Gathering all the air provides. 

PAUSE

Feel your body melt, 
And sink into your bed.
Release any tension,
From your toes to your head. 

PAUSE

Slowing, slowing, slowing down,
Further inside you come. 
Falling and surrendering, 
To the night’s gentle hum. 

LONG PAUSE

In this space of stillness, 
Let’s check in for the night.
To see what thoughts are roaming,
Which ones are here tonight. 

PAUSE

Just imagine all those thoughts,
Swirling ‘round your mind. 
Watch them as they move and sway,
They don’t have to be defined. 

LONG PAUSE

Did you know that all these thoughts, 
Do not define your soul? 
They often feed the ego’s need,
To make you feel less than whole. 

PAUSE

So just observe these moving thoughts,
Knowing they’re separate from you.
Feel yourself detach from them,
And connect with what is true. 

LONG PAUSE

Perhaps some sadness lingers,
Or anxiety pokes its head. 
Maybe you’re feeling angry,
Or heavy bitterness instead. 

PAUSE

Just take note of all that’s here,
Imagining you’re on a boat. 
Exhale and release them all,
And watch those emotions float. 

LONG PAUSE

Now come back into your body,
It anchors you in the now. 
Then feel the space within you,
And make this sacred vow. 

PAUSE

My mind is my own garden,
I’m planting all the seeds.
I will choose to tend the soil,
And pluck out all the weeds. 

PAUSE

So right now, I choose to plant,
The seedlings that will grow,
Into food that feeds my soul,
So I can truly glow. 

LONG PAUSE

Slow, 
And steady. 
My breath is one with me. 
Slow,
And ready,
My mind is clear and free. 



NAMASTE, BEAUTIFUL



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Feel the drums of Mother Earth,
As she gently soothes your soul. 
She draws you in with rhythmic beats,
And leaves you feeling whole. 

LONG PAUSE

The drums beat on, and soon you feel,
The waves of peace roll in.
Your body sways and softens too,
As calmness flows within. 

LONG PAUSE

Gentle and serene,
The space in between.
Soften and you’ll feel,
Your soul begin to heal. 

LONG LONG PAUSE

Now Mother Earth knows you,
She sees what’s heavy and dark. 
So hand her all your worries,
All the places you feel blocked. 

PAUSE

A burden shared is divided,
Joy shared is doubled.
You are not alone, dear one,
No matter what feels troubled.

LONG PAUSE

Gentle and serene,
Open the space between.
Within the stillness lies,
Peace that will arise. 

LONG LONG PAUSE

Now as the drums beat on,
they become a part of you. 
They’re in sync with your breath,
Their rhythm circles through. 

LONG PAUSE

As you breathe your body calm,
Your mind has cleared all thoughts. 
Your soul’s alive and peaceful,
No longer tied in knots. 

LONG PAUSE

Gentle and serene,
So much space between.
In each breath you hold,
Serenity of the soul. 


NAMASTE, BEAUTIFUL

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The intention of this meditation is to give you an opportunity to practice letting go of the avalanche of thoughts in your mind, so you can get out of your head and into the beauty of this present moment.

So let yourself settle into a comfortable position,

Softening your body,

And finding the rhythm of your breath.

Easy, slow breathes, in and out.

Cool on the inhale,

Warm on the exhale. 

Follow the air into your belly,

Stretching out as you breathe in,

Contracting as you breathe out. 

Breathe…

PAUSE…

Your mind naturally wants to play,

Flashing visions, stories and speckles of thoughts across its walls.

Just notice as they come up,

Observing them calmly from afar,

Letting them all play in front of you,

And not in you.

PAUSE…

Notice that they are there.

And you are here.

Separate.

You are not those thoughts.

Let that truth infuse you with a warm confidence,

Knowing you can get out of your head,

And into the moment.

PAUSE…

Wiggle your fingers gently,

Letting the soft movement pull you into your body.

You are here.

PAUSE…

Let your lips spread into a smile across your face,

Feeling the stretch of your skin and the tightening of your cheeks.

And then relax your face, feeling the warm waves of relaxation.

You are here.

In this body.

In this moment.

Nothing that is flying around in your head matters right now.

Be here.

PAUSE…

Breathe,

And tune into the sounds around you.

Your mind wants to label them, categorize them, explain them,

But instead, just listen,

With your body,

Your heart,

Your soul.

Listen to the orchestra of sounds around you.

PAUSE…

Let the thoughts go,

And get out of your head.

And instead be here.

In this moment,

With this breath,

With YOU.


PAUSE…


Namaste, Beautiful.




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