Meditation for Anxiety Womens Meditation Network

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Let your body ease into
a deep, comfortable relaxation.
Allow yourself to just sit with it.

PAUSE

Now, take a deep breath.
and, as you breathe,
feel the relaxation,
unfold throughout you.
Just enjoy the feeling.

PAUSE

As you go through life, 
there are times
when you just feel down.
It happens to everyone.

PAUSE

So, take a moment,
and visualize
one of those times
like you were a
distant observer.

Simply observe.
Avoid judging yourself.

PAUSE

As you observe this time,
in your life,
thoughts may arise.
Stay centered,
and again, just acknowledge them
and avoid judgment.

PAUSE

Now, take a deep breath,
and let yourself be 
bathed in gratitude.
Gratitude for your strength.
Gratitude for your healing.
Gratitude for where
you are now,
or for the path you're following.

Hold onto the gratitude.

PAUSE

Breathe. 
And allow yourself to feel your body.
Then, imagine letting yourself
be healed by gratitude.

How does it feel when 
bathed in 
and healed with gratitude?

Capture a snapshot 
of that feeling
in your body,
and hold onto it.

PAUSE

Now, return to your awareness
to the present.
And, as you do,
open some mental and emotional space
for self-compassion.

Let yourself express some
love and compassion to you!

And, as you feel that love and compassion,
give thanks for them,
for they are yours
anytime you need them,
anytime you feel down.

Now and always.

NAMASTE, BEAUTIFUL



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Relax into the arms of sleep tonight, my love, as you call upon the blankets of serenity to cover you with their deep peace.

Let the weight of sleep gently bring your eyes to a close,

As you allow your body to move and adjust,

Until you find the position your body knows so well.

When you’ve settled there,

Take a deep breath in, 

Signaling to your mind that you’re ready for sleep, 

And as you exhale, release the day,

And invite your body to drop even further into comfort. 

PAUSE…

Be here with your breath.

With the gentle breezes going in and out of your nose.

With the rising and falling of your belly.

With the smooth rhythm slowing you down. 

Breathe…

PAUSE…

Let your breath lead you into the stillness,

Down to the banks of the calming river of serenity that runs within you.

Listen to the soft chatter of the running water as it flows downstream.

And see the clear blue waters glisten.

PAUSE…

You are untouched here,

Protected from the worries, responsibilities and tasks that want to enter.

They cannot live here. 

Cannot reach your soul.

This is your sanctuary.

So breathe out and let your hold on them all dissolve into the night,

As you rest here in the river of serenity.

PAUSE…

Dip your toes into the soothing water of your river.

Feeling relaxed,

Peaceful,

And cleansed.

PAUSE…

Feel the water trickle past your legs, 

Carrying away anything unsettled within you.

Watch it all float downstream,

As you call your body to melt further into sleep. 

PAUSE…

Feel yourself submerging into the river,

Laying your head back and floating your body into the night.

PAUSE…

The water holds your head so gently here,

Silently assuring you that you are loved and cared for,

And that you can trust it to carry you through the caverns of deep, restorative rest. 

So breathe,

And surrender.

PAUSE…

Let the water carry you,

And feel your body melt into the rhythms of her flow.

Letting the soft currents of the river gently move you downstream,

Over the smooth rocks,

Around the refreshing bubbles,

And past the swirling pools.

Let go, 

And let the water take you on your journey of serenity.

PAUSE…

Let the day dissolve,

Let the worries release.

As you float into the heart of peaceful sleep. 

Sweet Dreams, Beautiful.



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They’ve been seeping in all day long,

The happenings of the world.

Sometimes shouting loudly,

And sometimes absorbing silently into you.

PAUSE…

And then the night comes.

And the worries begin to appear.

Sprouting from the garden of information,

We’ve accumulated throughout the day,

Rising,

Expanding,

And invading our thoughts.

PAUSE…

But have faith, my love,

These worries will fade,

The more you come into your breath.

So come inside,

And find the flow,

And breathe out the worries of the world.

Drop your shoulders,

And soften your face,

And let your body melt into the night.

PAUSE…

The hurricane of thoughts,

Are creating the worries,

And letting anxiety rise. 

PAUSE…

So tune into the cadence of your breath instead,

And keep your mind held here.

For when you think,

Breathe in,

And breathe out,

The hurricane will begin to disappear.

PAUSE…

Breathe in,

Breathe out.

Breathe in,

Breathe out. 

LONG PAUSE…

The worries come from fear,

Of the unknown,

Of the future.

So come into the now instead,

And remind yourself of what is.

LONG PAUSE…

Feel deeply into your body,

The one that lies here on this bed.

She’s real,

She’s here right now,

And she’ll bring you out of your head.

PAUSE…

Feel it now,

The rise and fall of your belly,

As the air comes in and out.

Breathe deeper now,

Expanding your breath,

And letting the air renew.

LONG PAUSE…

Feel your face soften,

And your jaw gently parts,

And your cheeks and mouth relax.

PAUSE…

Let your shoulders drop,

And your chest open,

And your stomach soften and release.

PAUSE…

Feel your arms get heavy,

And your legs and feet relax and release.

PAUSE…

Be here with your body,

One with this moment of the night.

PAUSE…

Your mind is clear,

The hurricane is gone,

And everything is going to be okay.


Sweet Dreams, Beautiful.



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I know it feels heavy right now, beautiful.

I know your mind is spinning,

And your heart is racing. 

But it’s time to come inside and uncover the peace inside of you,

And drink deeply from its calming, soothing waters. 

So close your eyes,

And bring your attention inside.

Let your mind shift from all those thoughts onto the slow motion of your body.

The rising and falling of your belly,

The air flowing in and out of your nose. 

The feeling of the air touching your skin. 

And see if you can slow it all down just a bit,

Expanding your breathing,

And relaxing your body.

PAUSE...

There will always be parts of your life that are unsettling.

There will always be moments when there is distance between what you desire and what is.

Anxiety arises when we worry about the future, or obsess about the past, and want to change it, want to control it…

But can’t.

So we worry.  We stress.  We let the anxiety creep in and overtake us until we are saturated with its heaviness.

And the quickest and most powerful way to dissolve it all,

Is to shift our minds and hearts and souls into the present moment.

Where no anxiety can exist. 

PAUSE…

So invite yourself to be here.

Deeply aware of yourself in this moment.

Aware of your body’s position,

Aware of your breathing,

Aware of your space.

PAUSE...

Place your hand on your heart,

And let it find its calming, rhythmic beat.

PAUSE…

Listen to the sounds around you.

Let them calm you,

And pull you into this moment. 

PAUSE…

When you are here, 

Everything is okay.

There is nothing to worry about.  

You are present.

You are alive. 

You are deeply connected to you.

So take a deep breath in,

Focusing on the refreshing air filling up your entire body,

And breathe out, 

Releasing and relaxing,

Feeling the calming peace fill you up.

PAUSE…

Stay here in this moment, my love.

Where all the worries and anxieties can dissolve,

And clarity will come. 

Right here,

Right now,

Everything is okay.

And you are loved.


Namaste, Beautiful



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Relax,

And let yourself go. 

Settle yourself into comfort.

And slowly ride the rhythm of your breath. 

PAUSE…

Drop your shoulders.

Soften your face. 

Open your chest.

And let your whole body melt.

I am enough just as I am right now. 

It is okay for me to feel anxious and stressed. 

I am resilient.  

PAUSE…

I am strong. 

Everything is going to be okay.

Everything is happening for my highest good. 

PAUSE…

The point of power is the present moment. 

I am here in the present moment.

I forgive myself now and set myself free.

PAUSE…

I inhale calm and peace with every breath in.

I release stress and anxiety with every breath out. 

I am relaxed and clear.

PAUSE…

I am open to solutions.

I am open to kindness.

I am open to love.

PAUSE…

Everything is slowing down and becoming clear. 

I am divinely guided and protected at all times. 

I am open to the lessons to learn here.

PAUSE…

I surrender to and trust the process.

I deeply love and accept myself just as I am.

I trust my intuition.

PAUSE…

It is safe for me to say no and create boundaries.

I am meant to shine.

I am peaceful from the inside out. 

PAUSE…

I welcome miracles into my life. 

I am at home and peaceful in my body.

I am love.

PAUSE…

I believe in myself. 

I choose to be happy.

I choose to feel calm.

PAUSE…

I trust in the divine wisdom of the Universe. 

I forgive myself and release the past.

I am brave.

PAUSE…

I am not my anxiety.

It is okay for me to sit in discomfort. 

I am connected to nature and can easily put my life into perspective. 

PAUSE…

It is safe for me to share my thoughts and feelings with supportive people.

Today is a sacred gift. 

I do not have to prove myself to anyone. 

PAUSE…

I am gifted and have much to offer the world. 

I breathe in calm and breathe out stress.

I am exactly where I’m meant to be right now. 


Namaste, Beautiful



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A new location, a new job, a new relationship, a new endeavor...anything new can bring up anxiety,

Even when the new is good or exciting.

So tonight’s meditation will help you fall asleep easily, as you release the worries, fears and anxieties about anything new you’re experiencing.  

And help you surrender to the beauty of this new phase of your journey.

So breathe, my love,

And bring your attention here,

Deep into your body,

The in and out of your breath.

Far away from the movement inside your head,

And instead onto the rising and falling of your belly,

The cool air on your nose as you breathe in,

And the warm air on your nose as you breathe out.

The feeling of your body relaxing into the support beneath you,

Further and further with every breath.

PAUSE…

Listen to the sounds of the night around you,

Perhaps there’s a quiet humming of noise,

Or gentle whispers of a breeze,

Or the soft movement of the sheets on your bed.

PAUSE…

Find your rhythm,

Connecting deeply with the motion of your body,

As you enter this moment completely. 

One with your breath,

One with your body,

One with the night.

One with yourself. 

PAUSE…

A new season is here for you,

As you sail your ship into new waters.

This is new territory,

A brand new experience.

You glance upon the crystal blue waters,

Carefully taking note of what you see.

Gorgeous mountains in the distance,

Colored with greys and purples as they rise to touch the sky.

Diamonds are sparkling on every blue wave in front of you,

Thousands of glimmery reflections of the sun dancing with the movement. 

The welcoming green of land surrounds you to your right,

And makes you feel a little more safe.

PAUSE...

But you’re still here,

Alone on your boat,

Navigating brand new waters.

And you feel the anxiety rise.

PAUSE...

All of the unknowns,

All of the fears,

All of the what if’s.

They all hide under the surface of the ocean in front of you,

And deep inside the core of you.

PAUSE…

It’s okay that they’re here.

It’s okay that you’re feeling them.

They’re part of the landscape,

Part of the journey.

So rest deeper into it all, 

And allow yourself to be here with all of it,

Nodding softly to the anxiety, 

Recognizing it,

Naming it,

And honoring its presence here,

Accepting the part it plays in the whole story.

PAUSE…

Now breathe, sweet one,

And bring yourself closer,

Deeper into yourself and the truth of your soul.

The truth that knows that you are meant to steer this ship,

That you are worthy of all this newness has to offer,

And that there is nothing that could possibly arise from the depths of the ocean,

That could ever defeat you.

No anxiety or fear that could ever dim your light.

PAUSE…

So rest now, my love,

Deeply relaxed and one with yourself.

Completely surrendered to the complexities that make up your beautiful,

Magical journey.

Sweet Dreams, Beautiful.



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