Meditation for Anxiety Womens Meditation Network

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Embrace the sweet, calming breath.
As you draw it in,
let tension and pain out.
Keep breathing in the calm.
Keep breathing out the tension and pain.

LONG PAUSE

And, as you breathe,
let your body melt
into the sheets of your bed.
Let the sheets wrap around you,
enfold you,
in warmth and love.

LONG PAUSE

Keep breathing.
Keep relaxing.
Until you feel your body
is so comfortable
it could float.
  
LONG PAUSE

Now, imagine if you can,
your body floating,
drifting upward,
slowly and gently.

PAUSE

And, as your body rises,
You hear a whisper in the air.
“The night is bathed 
in both light and dark. 
Drink in its beauty.”

PAUSE

As the whisper ends,
you feel your body
sailing out into the
heart of the night.
You feel safe and secure,
and calm and relaxed.

PAUSE
 
As you float into the night,
you gaze upon a half-moon 
glistening in the sky–
a half-moon that whispers in your ear,
“You are a light in the darkness.”

You thank the half-moon and
hold the whisper close.

PAUSE

After a few moments,
you float over a
forest of pine trees–
their needles gently 
tickle you.
Then, the pine trees
whisper to you,
“You are fresh and new
each night and day.”

You thank the pine trees and
hold the whisper close.

PAUSE

Moments later,
you drift over a lake
reflecting the moon and the stars.
The lake whispers to you,
“You have calmness in your center.”

You thank the lake and
hold the whisper close.

PAUSE

After drawing in a deep breath,
you feel a gentle breeze
guiding you as you float.
There’s a whisper in the breeze,
”You know how to flow with life.”

You thank the breeze and
hold the whisper close.

PAUSE

You drift over a park
filled with a garden of flowers.
The flowers whisper in your ear,
“You spread natural beauty
in the world each day.”

You thank the flowers and 
hold their whisper close.

PAUSE

You draw in a deep breath,
and glide over hills and rocks
until you come to a waterfall.
The mist of the waterfall
kisses your face
and begins to whisper to you,
“You are strong, yet flexible.”

You thank the waterfall
and hold the whisper close.

PAUSE

After a while,
You feel yourself 
floating back to your home.

Soon, you are gently
placed in your bed
where the sheets caress you.
Then the sheets whisper to you,
“You are always safe here.”

You thank the sheets
and hold their whisper close.

And, as you do,
you feel the sheets
wrap around you,
snuggling you,
and your mind 
gently hears the 
whispers of the night.

They play in your ear
like a lullaby,
and soon, 
you are asleep.

NAMASTE, BEAUTIFUL



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To all of you mothers, 
Whose babies are new,
Who sleeplessly hold your sweet ones.

May you find rest,
And know in your soul,
You can handle whatever comes. 

PAUSE

To all of you moms, 
Who have little kids,
Whose values you’re trying to mold. 

I know it is heavy,
But Divine is right here,
Helping you to carry the load. 

PAUSE

To all of you mothers, 
Deep in the teens,
Doing your best to survive.

Keep showing up,
As the mother they need,
And watch as they thrive.

PAUSE

To all of you mamas,
Whose kids are grown up,
Carving out paths all alone.

It can be tough,
As you learn to let go, 
And let them live lives of their own. 

PAUSE

To all of you souls,
Who have said goodbye,
To your mother whose time had come.

That hole will remain,
Inside of you,
Grief braids itself in who you become. 

PAUSE

Breathe and relax,
I deeply honor you. 
Breathe and sink in,
To your motherly truth.

LONG PAUSE

Feel your motherly essence, 
Swirl with the past,
With the women who’ve mothered your soul. 

Let it surround you,
As you mother your own,
Beautiful mama, you are whole. 

LONG PAUSE

There is sweet comfort,
Knowing there is,
An invisible, unspoken bond.

Between all us moms, 
Who won’t judge or pry,
We’ll do anything to bring calm. 

PAUSE

So imagine your kids, 
And your mother too,
And all of the mamas around. 

We’re connected with love,
That moves mountains,
The magic is truly profound. 

PAUSE

Dear mama, I wish,
For you to feel me,
When I say I truly love you.

I honor your soul,
And on this Mother’s Day,
May you feel loved and full. 


Namaste, Beautiful



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Still your mind and body,
with the quiet of the night.
Become aware of its
gentle presence.

LONG PAUSE

As you find the connection
with the night,
breathe into it,
allowing the stillness
to flow in
and all around you.

LONG PAUSE

Feel the stillness expanding,
Bringing with it
peace and tranquility.

Peace and tranquility
to rest in you and around you.
  
LONG PAUSE

Now, visualize a spark of light
above your head.
It’s golden-white,
and full of energy,
and it radiates 
just above your head.

PAUSE

Take a pause
and just watch the light,
as it twinkles and dances.

After a few moments,
you notice it’s growing:
The spark has formed a beam,
a golden-white beam
that radiates from your head.

PAUSE

Take a deep breath,
and focus on the beam.
As you do,
observe how it grows
taller and wider.

Soon, the top of your head
is aglow with this beautiful light–
a light that reaches
toward the heaven.

PAUSE
 
After a few moments,
the light begins 
changing colors.

Purple, blue, green,
orange, red and yellow.
A kaleidoscope of colors
shines from your head
to the heavens. 

PAUSE

Now, breathe in again.
until you feel that 
radiant beam of color
really become part of you.
Part of your mind.
Part of your body.
Part of your spirit.

Hold this beautiful space.

PAUSE

Now, gently shift your focus,
if you can,
to your heart chakra
where you notice 
A slender ray of light
emanating from your heart.

PAUSE

The light pulses and shimmies,
go in and out at first.
Then, it becomes steady.

PAUSE

As you imagine gazing
at the light from your chest,
a feeling of warmth 
comes over you.
Warmth and contentment.

PAUSE

Breathe into the light,
and observe how 
it shines brighter and brighter,
and you feel more contentment,
more warmth…
More Love.

PAUSE
       
As the light intensifies,
an incredible,
unconditional love
spreads through you.

It’s calming,
relaxing,
and filled with 
natural beauty.

It opens from you
to the entire world.

Allow yourself to really feel
the Peace…
and Beauty…
and Joy
that this love brings.

PAUSE

Now, breathe deeply again,
Slowly,
Deeply.
And visualize the brilliant beam of light
from your head,
and from your heart.

See them shining
with love and peace.
Feel the calm and contentment
they embody.
Breathe these into you.
Welcome these into you.

PAUSE

And, as you continue breathing in
this pure beauty and love,
know that you are a conduit
for this day and night.

So, let your body and your mind
drift off to sleep,
For while they do,
your inner light will brighten,
and shine for you and 
those around you
when you awaken. 

NAMASTE, BEAUTIFUL



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Gently breathe deep into yourself,
Centering in the present,
Feel your body unwind,
And move into a place that’s 
Comfortable and pleasant.

PAUSE

And hold that space,
As you continue to relax,
Feeling calm and positive,
And acknowledging in your body
The wonderful impact.

PAUSE

In life, it’s easy
To believe your emotions are in control.
They can send you on wonderful journeys,
Or plunge you into painful lows.

PAUSE

In truth, our emotions,
Can be powerful guides,
Leading us to what we wish for–
There’s much they can provide.

PAUSE

So, breathe deep and embrace,
A new way to work with your feelings,
That will bring you joy, empowerment,
And beautiful healing.

PAUSE

Take a moment and visualize
Yourself in the future,
With all that you pray for or desire;
Those things in life you want to nurture.
PAUSE

Now, allow yourself to feel
What it would be like in this place,
With all that you want,
Visualize the joy on your face.

PAUSE

And throughout your body,
Let that joy spread,
Feeling it deeply,
From your toes to your head.

PAUSE

And while you stay in this space
of a new attitude,
Sprinkle in just a touch
of genuine gratitude.

PAUSE

Practice this meditation,
As much as you can,
And you’ll notice you’re life changing,
In ways you can’t understand.

PAUSE

Because when your emotions align,
With your body and mind,
There’s nothing you can’t achieve…
Just be thankful and believe

NAMASTE, BEAUTIFUL

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Soften your body,
And breathe deeply into it.
Allow your muscles to just melt
Into deep relaxation.

PAUSE

Feel your body lighten,
As if floating on sea foam,
Gently floating.
Gently drifting.
Deeper into relaxation.

PAUSE

And, as your body relaxes,
Notice your mind letting go,
Releasing all those distracting
Or stressful thoughts.

Like your body, 
Your mind just floats.

PAUSE

Now, breathe in again,
And as you do,
Imagine having the power
To wipe the stress
And distracting thoughts
From your mind.

PAUSE

Continue breathing,
Focusing on breaths that 
Open and clear your mind.

PAUSE

Now, listen as a tiny whisper
Tickles your ear
With the word
“Believe.”
Hear it repeated
Over and over.

Say it to yourself.

PAUSE


While hearing the word “believe,” 
Raise your arm,
And slowly, gently 
Move it as if you're wiping a window.

Repeat the motion a couple of times,
All while breathing peacefully.
All while truly believing.

Know in your heart that
You are wiping away the
Tension in your mind,
The stressful thoughts.
The pressure you put on yourself.
Now and in the future.

PAUSE

Take a moment,
And just bask,
In this place
Without stressful thinking.

You have the power to 
Turn away those things
From the outside,
Those things that create 
tense thoughts and stress.

You have the power 
To live in a calm place.
Enjoy this moment.
And embrace your power
Now. Today. And every day
Into the Future,
With a simple motion of your hand.

NAMASTE, BEAUTIFUL



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Close your eyes,
and outstretch your arms.
Greet the day,
With anticipation and warmth.

PAUSE

Now, stay with those feelings–
Keep them near.
Then think of your day
Until what you do is clear.

PAUSE

And, as you get to your work,
You may not feel excited, 
Because what you need–
Your job’s not providing.

PAUSE

So, it’s time to take control,
And put you back in power.
It doesn’t matter if you’re salaried,
Or work by the hour.

PAUSE

What you do is contribute,
And that deserves recognition,
So imagine seeing your boss,
And giving them that explanation.

PAUSE

Now, envision your boss,
As he or she responds,
It’s now your time
To think through the options
to decide upon.

PAUSE

So breathe in some courage,
And to yourself say,
That if you don’t hear what you want,
You’ll walk away.

And cast aside the fear
Of making a change.
You can take your time.
You don’t have to do it today.
 
PAUSE

Now breathe, and shift your power,
To manifesting the job you want.
See how to create it,
Beyond your thoughts.

PAUSE

And, as you keep this vision close,
You’ll find that it will appear,
In ways you weren’t expecting, 
But when it happens,
It’s clear.

PAUSE

Keep in mind your job
Is just one part of you.
And it can change,
You have the power to create
Something amazing,
Something new.

NAMASTE, BEAUTIFUL

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