Meditation for Anxiety Womens Meditation Network

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Take a slow, filling breath,
Let it sink in deep.
And, allow yourself to focus,
letting the tension release.

PAUSE

Stay with those feelings,
As they dissipate your stress,
And leave you open and aware
Of what you want to express.

PAUSE

There are times in life,
When our grief is like a slide,
It sends mood downward,
And it feels like an endless ride.

PAUSE

It opens a pit in your core,
With pain you want to kill.
You try everything to suppress it,
But the pain comes back still.

PAUSE

Grief is a feeling 
That finds you when you hide,
Then sends you spiraling,
Farther down the slide.

PAUSE

So, breathe very deep.
Go ahead and scream and cry.
Let out all the pain
That keeps lurking inside.

PAUSE

For it will pause eventually,
And give you peace,
And you’ll feel a bit better,
When you let these emotions release.

PAUSE

So, when you’re on the grief slide,
Whizzing down fast,
Imagine grabbing hold of the sides,
Until the feelings pass.

Then visualize, if you can,
Inching back up the slide,
Getting to the top,
Where you started the ride.

And give yourself a break,
Or maybe a pat on the back,
No matter where you climb to,
You’ve made progress–that’s a fact.

PAUSE

And the next time your grief,
Pries open your core,
And you’re compelled to fill it
With something more.

Imagine your hands,
Holding onto each side,
And pushing yourself back up
To the top of the slide.

PAUSE

Then breathe.
And breathe.
And breathe.

PAUSE

Just give yourself space and know,
This how you handle your grief,
And that in time, it will pass,
And bring you relief.

Blessings.

NAMASTE, BEAUTIFUL



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Breathe,
and let the breath
find all the tension
in your body.

Let your float through
the tension, 
relaxing you.

PAUSE

Keep breathing deeply
and relaxing,
becoming aware
of the stress and tension
easing in your body.

PAUSE

Take a deep breath,
and let your mind acknowledge
that there are times
when you feel anger.

It’s okay.

PAUSE

So, take a moment,
and visualize the color red.
As you see the color,
breathe.
Breathe and become aware
of the color red in you.

Is it in your core?
Your abdomen?
Your head?
Or, somewhere else?

PAUSE
Now, give yourself a moment,
and acknowledge how
those parts of your body feel.

Do they hurt?
Are they tense?
Do they feel numb?

Allow yourself permission
to observe without judgment.

PAUSE

Now, take a deep breath,
and let yourself take in
the idea of red as anger.

Yes, anger can mean mad,
and that can affect
your body, mind, and soul.

Anger can also mean threatened,
and that can affect
your body, mind, and soul.

Anger can mean inflamed,
and can affect your,
your body, mind, and soul.

PAUSE

Now, pause for a minute,
And imagine a glass pitcher
Filled with crystalline water.
Pure, clear, healing water.

Now, imagine that water
pouring over and
bathing the redness.
Cooling it.
Soothing it.
Letting it go.

PAUSE
Now, breathe.
Breathe,
And feel the relaxation and peace
That the cool water brings.

And, as you do, 
Remember,
anger is an important emotion.
It’s a signal
that you may want to acknowledge
in a healthy way.

It’s also an emotion
you have the power
to control.

Just remember your cool, calming water.
Now, and always.

NAMASTE, BEAUTIFUL



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Give yourself permission
To just let go for a few minutes–
To relax and regroup–
To just unwind.

PAUSE

Breathe, and let any distracting thoughts,
Evaporate into the air, 
Leaving you open and tranquil,
And free from cares.

PAUSE

Anxiety is that emotion
That can throw you off your game.
It’s like a rodeo horse,
That you hold onto,
But that finally kicks you off.

PAUSE

It can knit knot after knot
In your core,
Flush you with heat,
Send your heart racing,
And even make you
Feel sick to your stomach.

PAUSE

So, breathe.
Breathe deep into your core.
Lift your arms,
And expand your chest,
So more calming, relaxing air,
Fills your being.

PAUSE

Now, imagine, if you can,
Visualizing that anxiety.
What color is it?
Does it have a human image,
Or something else.
Whatever form it takes,
Visualize it in front of you.

PAUSE

Take a deep breath,
And look straight at your anxiety.
And, as you do,
Hear the words,
“I accept you” 
Whispered in your ear.

Let the words repeat.
Then breathe again.

PAUSE

Now, look again at your anxiety.
Has it changed any?

And, as you look at your anxiety,
Hear the words,
“I love myself with or without you,” 
Whispered in your ear.

Let the words repeat.
Then breathe again.

PAUSE

Now, look again at your anxiety.
Has it changed any?

And, as you look at your anxiety,
Hear the words,
“I trust the Universe to work things out,” 
Whispered in your ear.

Let the words repeat.
Then breathe again.
PAUSE

Now, breathe in and out,
Until your core is light,
And filled with relaxing air.

And, as you start your day,
Remember this to deal
with your anxiety:
I breathe.
I accept.
I love.
I trust.

They will be with you,
any time you need them.

NAMASTE, BEAUTIFUL



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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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