Meditation for Anxiety Womens Meditation Network

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It’s out of your hands, my love.  

It’s time to loosen your grip.

To let go of control of that which is making your mind spin,

So you can surrender to the deep sleep that is here. 

Come, 

Into your body,

And out of your head. 

Away from the racing thoughts and storm clouds of worry,

And into the slow, undulating waves of your breath.

In and out.

Cool and warm.

Expanding and releasing. 

Breathe…

PAUSE…

It’s all going to be okay.

Here in this moment, you have no control over that which you desperately want.

A specific outcome,

Another person’s actions,

Mother Nature.

There is no amount of worrying or thinking that will change this moment.

So surrender your desires to the stillness of the night,

And trust in her and the wisdom of the universe.

PAUSE…

Inhale to touch the stillness, 

Exhale to release control. 

Breathe in,

Breathe out.

PAUSE…

Unwind the tension in your body,

Setting free all the tight parts so they can sink even further into your bed.

PAUSE...

Stress lives in the dark,

Love is in the light. 

So invite every cell in your body to shift from control to faith,

From worry to hope,

From dark to light.

PAUSE…

Be here in the light,

Bathing in the soft yellow blankets of hope.

Let them soothe you as you dream of possibilities, 

And whisper your prayers to the Universe.

And then let go,

You have no more control right now.

PAUSE…

So feel your body melt further into your bed,

And your mind hum with spaciousness.

No more thinking.

No more doing. 

Just being, 

One with love.

One with trust. 

PAUSE…


Sweet Dreams, Beautiful



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Close your eyes.
Breathe.
And slow the thoughts in your head.

PAUSE

Draw into yourself,
so you’re
comfortable,
relaxed,
and at peace.

PAUSE

Now, focus on 
letting any tension or stress
simply melt away,
so you’re relaxed 
and calm.

PAUSE

Imagine, if you can,
seeing yourself
going about your day,

Follow yourself as you 
Work,
Tend to the home,
Care for family,
And take care of 
all those responsibilities
that keep things running smoothly.

It’s okay if you feel momentary stress or overwhelm.

PAUSE

Now, take a
deep, cleansing breath,
and see if you can imagine yourself
as a ballerina,
dancing gracefully on her toes.

PAUSE

As you go through your day,
you gently dance through these activities,
while gliding and moving
on your toes.

Pausing 
and
pirouetting
with deliberate ease.

PAUSE

Observe how you handle
each responsibility you dance through
with 
focus,
grace
and the fluidity of a ballerina.

PAUSE

Now, breathe in again,
and take a moment
to notice the serenity
that’s now part of you.

PAUSE

Everything moves and flows
like a dance,
with you as both
dancer
and choreographer.

You are in control.

PAUSE

Breathe in again slowly,
letting the richness of the breath
open you more.

Take a moment 
for gratitude,
expressing appreciation 
Because you are in control 
of how you handle 
the choices and responsibilities
in your world.

You are the choreographer and dancer
of your life.
Now and always.

NAMASTE, BEAUTIFUL



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Take a moment in gratitude,
a moment to just 
be appreciative for all in your life.

PAUSE

Know that all in your life
has a purpose,
and moves you toward 
your highest good,
where you find your greatest peace.

PAUSE

Now, breathe deeply,
and as you do,
visualize peace.
Your peace.

What does peace look like for you?
How does peace feel in your life?

PAUSE

Once you have that vision,
place yourself in it as a dancer,
any dancer you want to be.

PAUSE

Now, breathe,
and begin dancing.
dancing toward your vision of peace,
taking steps forward 
to where you want to be.

PAUSE

Observe your dance.
How are your arms moving?
Your legs?
Your core?

They may move toward the peace,
and at times,
fall back some.
That’s okay.

PAUSE

When a thought or scene arises
that pulls you away 
from your peace,
find a dance move
that puts you
back on the path.

Visualize yourself
dancing toward your peace again.

PAUSE

Now, imagine that you’re there,
standing right before your peace.
What dance step do you take
to enter peace?

Allow yourself to take that step.

PAUSE

Breathe and stay in your peace.
Notice how it feels,
How your body feels,
How your mind feels.

Take this new consciousness with you.
And, any time, you feel 
you’re being pulled out of 
your peace,
visualize the step you can take
to enter it again.

And remember:
You are in charge of your peace.
Always.

NAMASTE, BEAUTIFUL



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Center yourself,
turning your focus inward,
and allowing yourself,
to just be.

PAUSE

Notice your breathing,
as it forms a gentle rhythm,
one that’s smooth and relaxing.

PAUSE

Draw in another breath,
and let this breath
reach out
through your entire body,
opening and relaxing it.

PAUSE

Take a moment,
and connect with your body.
Check in with it.

PAUSE

Now, imagine how you feel
when carrying a heavy burden.

You might feel weighed down,
slowed down,
or maybe even stuck.

Take a minute to acknowledge
how this affects you.

PAUSE

Breathe in deeply and fully.
.
Now, vIsualize, if you can,
your body beginning to move slowly
through the burden,
a slow dance,
physically moving through it,
and shaking the burden.

Let the dance flow
a little more
and a little more.

PAUSE

And, as you move and shake,
see and feel the burden
lessen its hold on you.

As you dance and sway,
watch the burden fall away.

PAUSE

Pause, and breathe in again.

And when you’re ready,
connect with a fear
or some anxiety
simmering in your core.

Sit with it for a minute.
Become familiar with it.

PAUSE

Now, imagine shaking and dancing
through the anxiety,
Drawing in and using its energy
to move creatively
with great strength and direction.

PAUSE

And, as you dance away the anxiety,
feel it replaced 
with peace
and grounding.

PAUSE

Take another breath,
and breathe in the peace,

Know that you have the power
to shake away that anxiety or burden,
and turn it into positive energy,
or to just let it go.

All you have to do is
dance through it.

NAMASTE, BEAUTIFUL



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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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