Meditation for Anxiety Womens Meditation Network

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Come inside,
centering yourself.
Turn off the outside world.

PAUSE

Allow yourself a moment
to be in the present,
becoming aware of 
all that’s around you.

PAUSE

If a distracting thought
passes by, let it.
Your focus 
Is on you.

PAUSE

Now, from this 
calm, observant place,
imagine the emotion of Fear 
as a tap dancer.

PAUSE

For a moment,
Fear is quiet.

And then, the tapping begins.
It starts slowly,
then intensifies,
becoming louder, faster
more robust.

It may even feel a bit desperate.

PAUSE

Take a moment to watch Fear dance.
What do you see from the dance?
What can you understand about
your Fear as she dances?

Take hold of this healing knowledge.
Bring it into your consciousness.

PAUSE

Now, breathe.
Let Fear fade,
and calm return to you.

PAUSE

After a moment,
you notice the emotion
of Grief rising from the ground,
like a modern lyrical dancer.

PAUSE

Grief’s moves are powerful,
and filled with pain.
Grief’s arms rise high and fall low,
and he jumps in the air in splits,
before falling to the ground
on his knees.

Grief is aware that he must keep moving
through the pain.

How can you use Grief’s dance
to understand and move through pain?

Bring this awareness into you.

PAUSE

Now, breathe.
Let Grief fade,
and calm return to you.

PAUSE

After a minute,
notice the emotion of Joy
twirling with warmth and happiness.

PAUSE

Joy moves her hips,
brings her arms up high.
Every step is filled
with beauty.

What is Joy saying to you
about your life?

Is Joy with you?

PAUSE

Take a moment,
and allow yourself to feel your Joy.
Allow yourself to integrate Joy
into your being.

PAUSE

Draw in a deep breath,
and give thanks to these emotions
and their dances.

Know they are a part of you,
and that they can be danced through
with grace, love and success.
Always.

NAMASTE, BEAUTIFUL



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Breathe from you center
and, while breathing,
Let a smile cross your face,
and a sense of ease 
flow through you.

PAUSE

Now, breathe some more,
and relax as well.
Turn your attention inward,
where greater calm dwells.

PAUSE

As you think about your day,
and all you have to do,
this may cause some stress
and anxiety, too.

PAUSE

So, move your focus
back to your smile,
Stay with it,
For a little while.

PAUSE

Observe how your stress,
Begins to ease,
When you’re engaged in a smile,
Your anxiety flees.

PAUSE

It’s not only smiles,
That chase away stress,
A sense of humor and laughter
can make it much less.

PAUSE

So, imagine yourself laughing,
When the stress is tough,
Handling it with grace,
Instead of giving up.

PAUSE

Now, crack a joke,
Any kind will work,
Anything to shift your mind,
And to put the stress in reverse.

PAUSE 

And while you’re laughing,
Notice light all around.
Laughter is pure energy,
That spreads and compounds.

PAUSE

Stay with the laughter and light,
Let them sink into your being,
It’s good for mind, body, and spirit–
Your total wellbeing.

PAUSE

Hold this smiling space
all through your day.
If you do,
No stress will get in your way.

PAUSE

So, when your world gets tough,
And you want the stress to pass,
Put a smile on your face,
And see if you can laugh.

NAMASTE, BEAUTIFUL



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Open your heart
and find the stillness
of the presence,
Deep within you.

PAUSE

Stay with that stillness,
Breathing into it,
Letting it float through you,
Like a gentle cloud.

PAUSE

And while holding space 
in the stillness,
Imagine a journal and pen
materializing before you.

PAUSE

And with this journal,
The stress you need express,
The tension blocking you
from moving forward,
All write themselves into the journal.

PAUSE

So, take a minute and breathe,
And, as you breathe, 
Let the stress out,
Let every bit of stress
write itself on a page 
in your journal.

PAUSE

Now, breathe deep,
taking a pause
to release all 
the stress onto the page.

PAUSE

Imagine looking at the page
with all your stress emptied
onto it.

Look at what’s written on the page.

PAUSE

And, now, imagine if you can,
An eraser gently erasing the stress.
And with each stress removed,
a feeling of greater calm comes over you.

PAUSE 

Observe the eraser work,
until every bit of stress
is completely gone,
and there is only
a blank white page.

Breathe, and feel the deep relaxation
around you.

PAUSE

After a moment,
visualize the pen writing again.
Watch closely, 
as each stroke of the pen
forms letters and words,
until you see the words:

“I am powerful.”

See those words.
Hear those words.

PAUSE

The pen writes another line,
and you watch until 
these words appear:

“I am calm.”

See those words.
Hear those words.

PAUSE

Breathe, and observe
the pen writing more:

“I can handle it all easily.”

Let those words
move through your entire being. 

PAUSE

Now, take a minute and breathe,
letting all three phrases blend with your spirit:

“I am powerful.”

“I am calm.”

“I can handle it all easily.”

PAUSE

And when you feel stressed,
remember your secret journal,
with these magic words 
and their energies written in it
Because you can handle it easily.

NAMASTE, BEAUTIFUL



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Center yourself,
and turn inward,
shifting your focus to you.

PAUSE

Breathe in deeply, fully,
letting a wave of relaxation
wash over you.

PAUSE

And as you breathe,
you may notice stray thoughts
trying to wriggle their way
into your peace.

Breathe.

PAUSE

Now, breathe into your mind,
and let your breath
bring calm and stillness
to your mind.

PAUSE

If any thought,
tries to find its way in,
breathe it out,
and watch it dissipate.

PAUSE

If any worry pops up,
breathe it out,
and see it disperse 
into mist,
and then fade away.

PAUSE

If any “to-do” 
tries to push through
and steal your attention,
breathe it out,
and watch it fall away.

PAUSE

Take a minute in the stillness.

Feel what it’s like,
with your mind quiet.

PAUSE

Stay with this feeling.
Get to know this feeling.

Remember, you control this feeling.

PAUSE 

Now, pause,
and let the idea
that you can control
this beautiful stillness
settle in you.

PAUSE

Acknowledge to yourself that
you can call on the stillness,
when too many thoughts,
or worries,
or “to-do’s”,
crowd your mind.

All you do is breathe in the stillness,
And breathe out the racing thoughts.

Breathe in the stillness.
Breathe out the racing thoughts.

PAUSE

Now, settle into this awareness.

Breathe it in,
and let it stay with you,
All day long.

NAMASTE, BEAUTIFUL



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Your heart is heavy with emotions. 

Deep sorrow. Outrage. Fear. Confusion.  

You’re mortified by the pain and the injustice.

Bursting with all of the charged emotions.

Your mind is spinning and your body is vibrating.

So the intention of today’s meditation is to give you the space to breathe through it all. To honor all the emotions and give them a safe space to live and speak their words of wisdom to you. So you may gain clarity amidst the chaos and the pain. 

Let’s begin by getting into a comfortable position, sitting or lying down.

Close your eyes and take a deep breath in, letting the air fill your chest and your belly,

And exhale it all the way out, letting your breathing find a slow, natural rhythm.

Breathing in just a little longer with each breath in, and breathing out just a little more with each breath out. 

Notice the fast beating of your heart.

And just imagine that the rhythm of your breath is slowing your heart rate down. 

Breathe.

PAUSE…

Let your breathing release the tension in your body.

Relaxing your shoulders,

Unclenching your jaw,

Softening your cheeks,

Relaxing your arms and hands,

Letting your chest and belly melt,

And relaxing your legs and your feet.

PAUSE…

Now imagine with me that there is a hot, red fire inside of your belly.

It’s fueled by all the emotions and thoughts you’re experiencing right now.

This fire is not contained, its flames are stretching and licking everything it can reach. 

Watch the fire burn within you.

Anger. Sadness. Fear. Confusion.  

PAUSE…

Take a deep breath in and as you do, notice the energy of the fire sync with your breath,

So that when you breathe all that air out, the fire begins to still.

Take another deep breath in, watching the fire expand just like your belly,

And on your exhale, see the fire shrink and soften. 

Settle into the normal rhythm of your breath,

And notice the life of the fire inside of you has also settled into a state of stillness.

It continues to glow with red heat, 

And as you allow yourself to look deeply into its layers,

You know within it lies the wisdom and clarity you crave,

Beyond the loud roar of its flames, into the heart of the fire.

So be here for a few minutes, 

Just you and the fire inside of you. 

Stare into it and let yourself receive what is here for you. 

There’s no need to force anything,

Simply breathe and listen.

PAUSE…

You are a beautiful being of love.

And who you are matters.

What you choose to do with this fire matters. 

May the clarity you gain in listening guide your light to shine its brilliance onto our world. 

Namaste, Beautiful.



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It was the week like no other,
And all through the home,
There was no time for yourself,
No time to breathe and be alone.

PAUSE

The family is coming,
The house is a mess,
The kids are out of school,
And you’re not even dressed.

PAUSE

Then, like magic in the air,
You can’t help but hear it,
A tiny whisper comes to you
Like a loving spirit.

PAUSE

So you pause and listen,
Relax, and sink into your bed.
You work on letting go
Of the tension in your head.

PAUSE

And now, slow your mind,
That’s going a thousand miles a minute,
Take a deep breath,
And just relax in it.

PAUSE

As your mind and body
Become more serene,
The tiny whisper reminds you
What life really means.

PAUSE

So, breathe in the peace,
That your body and soul need,
Let it sit in you and grow,
Like a fresh, new seed.

PAUSE

Now, let peace flow through your body,
Like a radiant white light,
Feel it healing your feet and legs,
So they don’t feel so tight.

PAUSE 

Let the light shine,
Softening your hips and your center,
With every breath you take,
Relax and surrender.

PAUSE

And, now, the divine light
Radiates through your back and chest,
Soaking up the tension,
And letting you rest.

PAUSE

The light now settles,
On your shoulders and neck,
Easing their tension,
And letting calm take effect.

PAUSE

Next, the light shines
All through your head,
Replacing stressed thoughts,
With tranquility instead.

PAUSE

Last, but not least,
The light shines all around you,
Blessing you with a calming shield
That relaxes and grounds, too.

PAUSE

So carry the light shield 
To melt the daily stress,
It will keep you feeling 
Grateful, peaceful 
And completely blessed.

NAMASTE, BEAUTIFUL



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