Meditation for Anxiety Womens Meditation Network
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- Health & Fitness
Guided meditations to help you ease anxiety, stress and worry. Anxiety can grip so many of us, keep us contracted, and hold us back from living our lives to the fullest. These guided meditations are available to you anytime you want to access more calm, peace and ease in your life. Hosted by Katie Krimitsos and brought to you by the Women's Meditation Network. Get more meditation resources at https://WomensMeditationNetwork.com.
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Meditation: Night Whispers
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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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Meditation: A Mother's Day Meditation
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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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Meditation: Light of Heart and Head
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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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Meditation: Emotions Guide
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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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Meditation: Mind Guide
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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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Meditation: Your Job
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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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