Meditation for Anxiety Womens Meditation Network

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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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Go easy on yourself tonight, 

And release the pressure.

Let go of the need to perform,

The expectation to do,

The pull to move.

And instead,

Just be here.

Honoring your soul’s need for tenderness,

Space,

And stillness.

Come inside,

Far away from those thoughts cascading through your mind.

The thoughts drowning you in worry,

Judgements,

And expectations.

The thoughts that want to keep you running,

Moving fast,

Achieving and checking things off the list. 

PAUSE…

Come inside,

And watch all those thoughts fade into the background,

As you focus on the rhythm of your breathing,

PAUSE…

The motion of your body as you lay here,

PAUSE…

And the subtle sounds of the night around you.

PAUSE…

Breathe…

And relax here.

Inviting your body to relax,

And release.

Inviting your mind to slow down.

Inviting your soul be open.

PAUSE...

You deserve gentleness tonight, dear one.

No matter how many “shoulds” parade around you.

No matter who may say otherwise. 

PAUSE…

You deserve unconditional love from yourself,

Comfort,

And softness.

PAUSE…

So breathe,

And open yourself to receive the depths of kindness you so easily give to others.

Feel it lay over you like a soft blanket,

Comforting you,

Cradling you,

Softly rocking you back and forth,

As you relax your body deeper into the peaceful rhythms of the night.

LONG PAUSE…

You do not need to do more,

You do not need to achieve more,

You do not need to keep up.

You can just be,

And give yourself what you need most tonight,

What your soul craves.

Time,

Space,

Love,

And deep, nourishing sleep.

PAUSE…

Let your eyes get heavier,

And your cheeks relax.

Feel your entire face soften,

And your shoulders lower.

Breathe…

PAUSE…

Release the pressure from your neck,

And feel your back relax,

As your spine lengthens and releases.

PAUSE…

Let your chest open,

And your arms get heavy,

Feel your stomach relax,

And your body melt deeper into your bed.

PAUSE…

Let your hips release,

And your legs get warm and heavy with sleep.

Breathe…

And let yourself float away into the night.

PAUSE…

No more worries,

No more pressure,

No more expectations.

Just you,

Here with the night,

Covered in the gentle blankets of tenderness,

And embraced with love.

Sweet Dreams, Beautiful.



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Relax.
Just focus on breathing.
Feel your breath,
expand and go deep within you.

PAUSE

And, as you breathe,
just let your body relax.
Visualize any distracting thoughts
just melting away.

PAUSE

Peace.
It’s a state of being,
a wonderful feeling,
that is often hard to attain.

PAUSE

With all the noise in the world,
the stress of daily life,
the demands of others,
peace may feel like it’s 
always just beyond you.

PAUSE

So, breathe.
Breathe and give yourself permission 
To feel peace right now.
Just for a minute.

How does peace feel for you?
Hold onto to it.

PAUSE

Now, imagine if you can,
the TV blaring some political nonsense,
or the kids screaming for your attention.
or the neighbors hammering a new roof.

Where is your peace now?

PAUSE

So, breathe deeply again,
and hear in a whisper 
the words, “Peace is in me. I am peace.”
Hear those words,
and begin whispering them to yourself.
“Peace is in me. I am peace.”
 
PAUSE

Keep breathing 
and repeating
“Peace is in me. I am peace.”
“Peace is in me. I am peace.”
“Peace is in me. I am peace.’

PAUSE

Now, allow yourself to find 
that peace in you,
that feeling you experienced
just a moment ago.

Find it, hold onto it,
and keep repeating,
“Peace is in me. I am peace.”
“Peace is in me. I am peace.”
“Peace is in me. I am peace.’
 
PAUSE

And, as you walk out the door
into the new day of the world,
remember YOU are peace.

It is in you. 
And it is yours to share with others,
so that they know too
that they are peace.

NAMASTE, BEAUTIFUL



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Allow yourself to feel,
The gentleness of peace,
As it wraps around your body,
And softly kisses your cheek.

PAUSE

Bring your awareness into the present,
Mind, body and soul,
Stay with that consciousness,
And let yourself go.

PAUSE

One of the hardest things in life
Is to have enough time,
Often you spend it running around,
And you don’t unwind.

PAUSE

So, through this meditation,
Let’s turn back the hands of time,
So you can create space for you,
And feel joyous and sublime.

PAUSE

Now, imagine a clock ticking,
With its hands running fast around.
You put your finger on top of the hand,
And watch as it slows down.

PAUSE

And when your finger lets it go,
The clock hand starts again.
On a journey long and fast,
A journey with no end.

PAUSE

Now imagine in your life,
Putting your finger on the clock,
Stepping back and taking time,
Giving yourself a needed pause.
 
PAUSE

So, take a moment and look at your life,
With awareness deep and clear,
That you see places to put your finger,
And make time for you appear.

PAUSE

The challenge now
Is to trust yourself,
And be willing to stop time.
Learning to say “no” is difficult, 
But if you do,
All will be fine.

NAMASTE, BEAUTIFUL



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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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