Meditation for Anxiety Womens Meditation Network

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Oh, the grip fear can have on us.

She arises in us so often,

Usually hidden,

Always well-meaning,

But not always welcome. 

So hold her hands now, 

And invite her here.

A part of you,

That you’re ready to let go. 

PAUSE (20 SEC)...

I let go of fear

PAUSE (10 SEC)…

I let go of fear

PAUSE (10 SEC)…

I let go of fear

LONG PAUSE (3 MINS)…

I let go of fear


Namaste, Beautiful



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At times if feels as if, 
Mountains of thoughts exist.
You’re stuck inside their walls, 
Their energy slowly sprawls. 

PAUSE

Perhaps there are some times, 
When fear enters your mind.
Anxiety starts to spread,
Worry takes over your head. 

PAUSE

Or maybe you feel some doubt,
Questioning what life’s about.
Your sense of self feels weak,
Can’t find the peace you seek. 

PAUSE

Now pause, and breathe in,
And be kind to your mind.
Pause, and begin, 
To let it all unwind. 

LONG PAUSE

Feel your arms embrace, 
Your entire self with grace.
Feel the thoughts release,
Open more space for peace. 

PAUSE

The swirl of thoughts inside, 
Will no longer collide.
Your rhythmic breath gives calm, 
To the raging mental storm.

PAUSE

Every inhale clears,
The heaviness disappears.
Every exhale calms,
Surrender to loving arms. 

PAUSE

Be kind to your mind, 
Let yourself unwind. 
Feel the thoughts clear,
Love surrounds you, my dear. 

LONG PAUSE

The judgements, the noise,
Unkind thoughts that annoy,
They don’t have to stay,
Let them all fade away.


PAUSE

Now feel the kindness spread,
All throughout your head.
You feel clear and light, 
Grounded, calm and bright. 

PAUSE

The deeper your breath goes,
More peace spreads and grows. 
You are whole and aligned,
‘Cause are kind to your mind. 


NAMASTE, BEAUTIFUL



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Bring your awareness inside,
going deep into yourself,
and becoming aware 
of the present moment.

LONG PAUSE

Now, allow yourself to notice
any stress in your body,
any area in need of relaxation.

Take a moment,
and gently breathe 
into those areas.

LONG PAUSE

Take another deep breath,
and feel the lightness 
of your body,
and the cushiness 
of your body in your bed.

Keep breathing in
deep relaxation.
  
LONG PAUSE

Now, imagine if you can,
faintly hearing the first few notes
of a symphony.

Two gentle violins 
serenading you
like nightingales. 

PAUSE

The violins play dreamily,
their music
quietly floating
through your room.

PAUSE

Now, imagine if you can,
feeling lifted by the music,
as if it gently floated under you,
and raised you into the air.

PAUSE
 
As the violins play,
feel your body drifting
with their sounds,
in, out, and around
your room.

PAUSE

So, imagine now,
a flute joins the violins.
and the flute is bright
and airy in its sound,
and brings joy 
to your soul.

PAUSE

The flute gently trills,
and blending with the violins,
pure poetry evolves,
as the violins call out,
and the flute answers.

PAUSE

After a few moments,
you feel the flute all around you,
Sailing in and out through your being,
The joy of the flute
synchs in you.

PAUSE

While floating in the air
with these beautiful sounds,
a new sound calls to you,
one with a rich, soft timbre:
The French horn.

PAUSE

The horn adds a buoyancy
to your floating–
a gentle drifting back and forth,
and up and down.

Allow its richness to 
help you feel secure,
and balanced,
as it effortlessly
blends with the flute and violins.

PAUSE
       
As you delicately waft through the air,
the orchestral sounds envelope you,
Filling your soul with joy and wonder.

PAUSE

Now, imagine if you can,
that a piano joins the orchestra.
The piano flavors the 
already-beautiful sounds
by adding layers of 
sweet harmonics,

PAUSE

The notes of the piano,
play inside and around you,
filling you with self-confidence
and positivity.

PAUSE

Take a deep breath,
and let yourself synergize
with the orchestra.
Allow it to become you,
and you it.

PAUSE

And, as you feel that fluid music
all through you,
a sense of gratitude for this 
orchestral odyssey,
comes over you.

For each instrument brings a gift.

PAUSE
 
Breathe in the violin.
Its magic gift to you 
is its dreaminess.

Breathe in the flute.
Its magic gift to you
is its joyfulness.

Breathe in the French horn.
Its magic gift to you
is its balance.

Breathe in the piano.
Its magic gift to you
is its positivity.

PAUSE

After a few moments,
the instruments softly fade into the background,
and you are placed gently 
back in your bed.

As you lie there,
drifting peacefully to sleep,
you know you are an orchestra
of life.

NAMASTE, BEAUTIFUL



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Gather yourself into your center.
Breathe,
And let warmth and comfort
Wrap around you.

LONG PAUSE

Imagine pushing the pause button,
and holding precious 
this time of rest and peace.
Stay with it.

LONG PAUSE

And while holding onto 
to this precious rest and peace,
imagine a magical portal
opening before you.

PAUSE

As you gaze at the portal,
you realize it’s beckoning you
to come into it,
to take a journey.
And with absolute comfort and security,
you venture forth
into the portal.

PAUSE

While in the portal,
beautiful colored lights illuminate
all around you.
Reds and Pinks,
Greens and Yellows,
Blues and Purples,
all twinkle like stars
on each side of you.

PAUSE
After a few moments,
the lights clear,
and you find yourself 
in an art room
with crayons 
and pictures to color.

PAUSE

Without a thought,
you pick up a crayon
and begin coloring 
an image of a mandala.

With each gentle stroke,
a wave of peace and relaxation
washes over you.
And with it comes
a sense of connectedness
to something bigger.

PAUSE

After a few moments,
the mandala rises into the air
and begins spinning.
All the magical colors
spill into the air,
spreading deeper peace
and relaxation everywhere.

Seconds later,
you find yourself 
back in the portal.

PAUSE

The beautiful lights
sparkle again,
and then fade
as you find yourself
in a room
lit with candles.

PAUSE

You land gently in a chair,
and begin gazing 
into the soft, gauzy flicker
of a large white candle.

With each breath,
a calm and connectedness to Spirit
come over you.
You are part of the Infinite.

PAUSE

As you bask in the infinite peace,
you feel yourself going on and on and on
in total calm and comfort,
total relaxation.

PAUSE

Slowly, the lights of the portal return,
and you feel yourself gently being moved
to somewhere else.

PAUSE

Moments later,
you’re standing on a beach at midnight,
with a stunning blue moon hanging low
in the sky,
and waves that wash against the shore,
in a hypnotic rhythm.
Millions of stars twinkle above you.

PAUSE

And now, you feel yourself a part of everything.
You feel the sea in you,
and you in the sea.
You feel the moonlight in you,
and you in the moonlight.
You feel the stars in you,
and you in the stars.

Everything is a part of you.
You are part of everything.
It’s a multi-dimensional feeling
of peace and wonder.

PAUSE

The twinkling lights of the portal return,
and this time,
the portal takes you home 
to your bed,
with a steaming cup of tea
and a fluffy pillow behind you.

PAUSE

As you sit sipping tea,
you look around,
and nothing is the same.
Nothing is separate from you.
It is all connected energy.

And, as you finish your tea,
and sink deep into your bed,
there is only peace in and around you.
A calm, relaxing peace
that you carry everywhere.

NAMASTE, BEAUTIFUL



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Invite your body to settle, 
And your mind to calm, 
And find your breath. 

Breathe…

PAUSE

In, 
And out. 
Breathing a little deeper with every inhale.
And a little longer with every exhale. 

PAUSE

Surrender to the rhythm of your breathing, 
Easing into its natural cycle,
Letting it relax you, 
And calm you. 

LONG PAUSE

Now, see if you can imagine that you are in a secluded oasis, 
A lush green sanctuary surrounded by gently flowing streams
And towering palm trees swaying in a warm breeze. 

PAUSE

The air is fresh and clean, lightly scented with the sweet 
fragrance of tropical flowers. 
You can feel the warmth of the sun's radiant rays 
cascading down upon you, 
soothing your muscles and melting away any tension 
or stress you may be holding. 

PAUSE

You make your way over to a large, cushioned lounge chair, 
and ease yourself down onto the plush surface, 
sinking into the soft material. 

As you get comfortable, you notice a small waterfall nearby, 
the soothing trickle of the running water creating a tranquil 
ambient soundtrack. 

Close your eyes and focus on the sound, 
allowing it to wash over you in calming rhythmic waves.

LONG PAUSE

Now feel the sensation of the warm sun on your skin. 
Bask in the radiant heat, allowing the light to penetrate into you, 
recharging your mind and body. 
Sense the solar energy revitalizing you, filling you with a 
profound sense of peace and serenity. 
You are safe here in this sanctuary, free from worry or fear.

PAUSE

A gentle breeze skims across your face, 
carrying the intoxicating floral scents of lush 
blossoms surrounding the oasis. 
Breathe in their calming aromas, envision 
their vibrant colors of deep reds, rich purples, sunny yellows. 
Their beauty and fragrance are for your enjoyment in this sacred space.

PAUSE

Sink deeper into the cushions of the chair, 
relishing the comfort and support cradling your body. 
Feel the muscles in your face grow smooth, 
your jaw releasing any lingering tension you've 
been unconsciously carrying. 
Scan your body for any other areas of tightness 
and breathe into those spaces, allowing them to let go and soften.

PAUSE

You are at total peace here in this oasis. 
You can see roots beginning to spread out from you, 
grounding you to this nurturing place. 

PAUSE

You are strong, secure, centered. 
The sounds, sights, and sensations of this sanctuary saturate you, 
restoring your balance and clarity of mind.

PAUSE

Breathe deeper, letting your breath
Surrender you even further into the calm of oasis. 
You are a part of it. 
And it is a part of you. 

NAMASTE, BEAUTIFUL



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Let it all go, dear one. 
And fall into these arms. 
The ones that hug you with love. 
Let them fall away, dear one.
The weights that you carry,
Ease into where you’re beloved. 

PAUSE

Cradled and held,
You’ll never be let go. 
These arms are stronger than you know.
They’ll carry you through,
When you cannot stand,
So sink into them nice and slow. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 

LONG PAUSE

I know that perhaps,
You’ve been let down,
You’ve felt like you’re here all alone. 
These arms remind you,
That you are so loved,
You don’t have to do life on your own. 

PAUSE

So rest now, sweet one,
And ease into sleep,
Melt in the softness of sheets.
Relax now, dear one,
And sink into dreams, 
Where love and magic meet. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 

LONG PAUSE

Bring your hopes here,
Your pain and shame too,
Bring all that you’ve carried around. 
Surrender it all,
To the night’s gentle waves,
Let go and listen to sleep’s sound.

LONG PAUSE

Those thoughts that arise, 
And tempt you to play,
They want you to dive into fear.
Remind yourself now, 
That you are not them,
And watch them dissolve and clear. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 

LONG PAUSE

You are safe, 
You are loved,
Just because you are you. 
So let your light shine,
Knowing your worth, 
Standing firm in your truth. 

LONG PAUSE

Let it all go, dear one. 
And fall into these arms. 
The ones that hug you with love. 
Let them fall away, dear one.
The weights that you carry,
Ease into where you’re beloved. 

PAUSE

Surrounded by love,
Embraced in a hug. 
Arms here to hold,
Release and unfold. 


NAMASTE, BEAUTIFUL



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