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Meditation for Anxiety — Health & Fitness
Meditation for Anxiety

Guided meditations to help you ease anxiety, stress and worry. Anxiety can grip so many of us, keep us contracted, and hold us back from living our lives to the fullest. These guided meditations are available to you anytime you want to access more calm, peace and ease in your life. Hosted by Katie Krimitsos and brought to you by the Women’s Meditation Network. Get more meditation resources at https://WomensMeditationNetwork.com.

Copyright: © Women's Meditation Network

Latest Episodes:

Full Body Relaxation for Sleep - Follow Sleep Meditation for Women 💖😴 Jul 29, 2024

Show notes

Hey, it’s Katie and I’m so excited to share this bonus episode with you. So many of you, over half of our listeners, come to use our meditations and sounds to help you fall asleep, and I continue to get requests for sleep meditations all the time. So, I want to make sure you know about our most popular podcast Sleep Meditation for Women that millions of people, just like you, fall asleep to every single month. Tonight, I’m sharing a fan favorite called Full Body Relaxation for Sleep. If you love it and want more, follow Sleep Meditation for Women on your favorite podcast player.

Love,

Katie

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Laughter Lightens the Load Jul 29, 2024

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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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Writing Your Stress Away Jul 28, 2024

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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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Quiet the Mind Jul 27, 2024

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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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A Meditation for a Stressful Week Jul 26, 2024

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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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Let the Stress Go Jul 25, 2024

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Get comfortable

wherever you are,

And just take

a few deep breaths

to settle yourself.

PAUSE

Take a moment

to turn inward,

And explore the richness,

the vastness,

of peace within you.

Stay with that peace.

PAUSE

There are days and weeks

when you’re overburdened,

when there’s just too much to do,

and too little time to do it.

PAUSE

Keeping with the peace

inside you,

Imagine a clock on the wall

ticking away,

A clock telling you

how much time you

have for this and for that.

PAUSE

Draw a deep breath,

and breathe into the clock.

Breathe into it

until you see,

The hands of the clock

gently letting go,

and sailing away.

PAUSE

Now, visualize yourself

removing the clock

from the wall,

Setting in a box,

and closing the lid.

PAUSE

After you close the box,

Feel yourself growing strong

and taking charge.

PAUSE

Visualize yourself

deciding when and how

each thing on your to-do list

will happen.

And each time you decide,

Take a deep breath,

and hear:

“I let all the stress go.”

PAUSE

It’s whispered in the air again:

“I let all the stress go.”

PAUSE

It’s all around you gently saying:

“I let all the stress go.”

PAUSE

Now, visualize those words

Sinking into you,

Flowing like a river,

and finding their way

to your heart.

PAUSE

Now, gently fold your hands

as if in prayer.

and as you do,

Hear the words:

“I let all the stress go.”

PAUSE

NAMASTE, BEAUTIFUL

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Oh So Tired 🥱 Jul 24, 2024

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Let your eyes shut,

Let your body melt,

As you bring your day to a close.

Let all the things go,

That you’ve brought to bed,

Knowing sleep is needed most.

PAUSE

As the thoughts drift,

As movement slows,

As your mind begins to clear.

Feel muscles release,

And fibers unwind,

Everything just disappears.

LONG PAUSE

As the space grows,

Between every thought,

Your body can feel its full needs.

So let it sink deeper,

And soak up the rest,

Allow it to enter sweet dreams.

PAUSE

The humming of sleep,

Vibrates real deep.

Let yourself go,

Into sleep’s flow.

LONG PAUSE

Unwinding your mind,

Takes patience and time,

Breathe yourself full of grace.

Just follow your breath,

And imagine it opens,

The tension within every place.

LONG PAUSE

The top of your head,

The soles of your feet,

Calmness cascades its way down.

Feel the night spread,

And blanket over you,

Relaxation quickly compounds.

PAUSE

The humming of sleep,

Vibrates real deep.

Let yourself go,

Into sleep’s flow.

LONG PAUSE

Now if there are parts,

That still feel awake,

See if you can identify them now.

Now let your breath in,

And soften each spot,

Then breathe that energy out.

LONG PAUSE

Let yourself sleep,

Let yourself rest.

Surrender to night’s full embrace.

Let yourself open,

Swim in the silence,

Of this vast, sacred space.

LONG PAUSE

Your body is soft,

Your mind is clear.

You’re deep in rest,

Sleep has you, my dear.

NAMASTE, BEAUTIFUL

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Breathe Out Resistance Jul 23, 2024

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Resistance is here,

And your breath can help you release it.

So close your eyes,

And settle deeply into comfort.

PAUSE…

Now take a full breath in,

Inviting the air all the way down to your toes,

And then exhale,

And relax even deeper.

PAUSE…

Bring your breathing to an easy, soothing rhythm,

Following it in,

And out of your nose.

PAUSE…

Breathing in just a little deeper with each inhale,

And breathing out just a little longer with each exhale.

Slowing you down,

And calming you.

PAUSE…

Without changing the rhythm of your breathing,

See if you can imagine any resistance you feel or have felt,

Exiting your body as you exhale.

PAUSE…

Resistance to change.

Resistance to pain.

Resistance to what might be in the future.

Resistance to what was in the past.

Resistance to what is in this present moment.

Breathe it all out.

PAUSE...

Little pieces of resistance,

Releasing out into the air with every breath out.

LONG PAUSE…

Notice a little more lightness inside.

A little more calm.

A little more space.

PAUSE…

Breath into it.

Grateful,

And still.

Namaste, Beautiful

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Overcome Insomnia Jul 23, 2024

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In the quiet of the night, let the world fall away.

It's time to loosen the grip of wakefulness, to untangle from the day's complexities.

PAUSE

Feel the transition as it unfolds, a gentle unwinding of every thought, every worry.

The softening of each muscle, the quieting of the restless mind.

LONG PAUSE

With each breath, dive deeper into tranquility.

Allow the rhythm of your inhales and exhales to guide you,

Slow and deliberate, calming and relaxing.

LONG PAUSE

Acknowledge the day's efforts, the energy expended.

Smile inwardly at your resilience, at your capacity to face challenges.

And then, with grace, let it all go.

PAUSE

Return your focus to the breath, to its simple, profound presence.

Inhale strength, exhale restlessness.

This breath is your pathway to inner peace, a bridge to the serene self.

LONG PAUSE

Inhale deeply, drawing in vitality and calm.

Exhale fully, releasing what no longer serves, leaving only stillness in its wake.

PAUSE

Embrace the gentle descent into relaxation,

A welcomed surrender to comfort and quiet.

Feel your connection to the here and now,

A return to your deep self as the evening deepens.

PAUSE

Visualize ease spreading from your shoulders,

A cascade of relaxation down to your fingertips.

Stretch lightly, anchoring yourself in this moment, in this breath.

LONG PAUSE

Let this sense of ease flow through your entire body.

Feel the tension dissolve from your legs, your feet, each toe.

Imagine a wave of warmth spreading across your back.

PAUSE

Reconnect with your breath.

It moves without effort, a constant, gentle tide.

Let it carry you, trusting in its wisdom, its inherent knowing of your needs.

LONG PAUSE

Draw in a breath that fills you,

That stretches to the corners of you..

Release it with a whisper, a sign of readiness to let go, to find peace.

LONG PAUSE

Peace is within reach,

A silent companion waiting patiently.

Feel its presence, a tender touch on your soul, guiding you towards rest.

PAUSE

This peace is a journey, a series of steps into yourself.

With each breath, feel more aligned, more in harmony with the stillness that’s here.

PAUSE

Let this peace hold you, not as a distant goal but as a present reality.

It draws nearer with each breath, until you are held within its gentle embrace.

PAUSE

In this space, transformation is possible.

The fragmented self becomes whole once more, ready to embrace the possibilities that rest brings.

PAUSE

Allow yourself to trust in the night's protective calm.

Offer gratitude for its guidance, for the promise of renewal that lies ahead.

LONG PAUSE

Breathe in deeply,

Filling your heart with light and hope.

Breathe out slowly, sharing your peace with the world, with the vast, starlit sky.

PAUSE

Let your breath be your compass,

Leading you through the night's stillness.

Each inhale a beacon, each exhale a release into deeper peace.

PAUSE

In this rhythm, find truth, a steady pulse that holds you,

That whispers of safety and sanctuary in the heart of the night.

PAUSE

Embrace this peace, this moment of perfect stillness.

Let it permeate every cell, a reminder of the joy found in simply being.

PAUSE

Let go of all else,

Surrendering to the night's embrace.

PAUSE

Remember your worth, the love you offer so freely to others.

Now, turn that compassion inward, cradle your own heart with the same kindness.

LONG PAUSE

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Unlock Deep Rest Jul 22, 2024

Show notes

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In the gentle embrace of night,

Where shadows soften and the world quiets,

You find yourself here, at the cusp of closing.

This moment, this precious sliver of time,

Is your invitation to unlock deep rest.

LONG PAUSE

Gently find a comfortable position,

A sacred space where your body can lie down,

Heavy and unburdened.

Let your feet fall slightly apart,

Your hands rest by your sides,

Palms facing upward in a gesture of receiving.

Close your eyes.

Feel the coolness of the air as it caresses your skin,

The gentle weight of blankets draped over you,

Offering warmth,

Offering safety.

LONG PAUSE

Take a deep breath in,

A welcoming of the night's serene energy into you..

Hold it for a moment, savoring the stillness it brings.

Then, exhale slowly,

A release of the day's stories,

Its demands,

Its noise.

PAUSE

With each breath,

Sink deeper into your bed,

Your body becoming one with the earth beneath you.

Grounded.

Centered.

Safe.

LONG PAUSE

Now, visualize a door in your mind,

The entrance to deep rest.

Notice its details, its color, its texture.

This door opens to a world of tranquility,

A place where your thoughts become soft whispers, easy to let go.

PAUSE

Reach out and open it,

Stepping into a realm of infinite calm.

Here, the night cradles you in its loving embrace, guiding you towards peace.

LONG PAUSE

As you walk through this landscape of rest,

Notice the sky above you,

A tapestry of indigo and black, stitched with silver stars.

Feel the gentle breeze,

The cool grass beneath your bare feet.

With each step,

Your worries dissolve,

Your mind clears,

And your heart opens to the night's soothing calm.

LONG PAUSE

In the distance, there's a river, its waters flowing with the rhythm of your breath.

Slow, steady, serene.

Approach its banks and sit for a while.

Watch as the moon's reflection dances upon the surface, a ballet of light and shadow.

Let the sound of the water, the rhythmic lull of its movement, wash over you,

Carrying away any lingering restlessness.

PAUSE

Now, lying back, gaze up at the stars.

Each one, a beacon of hope,

A reminder of the vast, beautiful mystery that is life.

Feel your place among them,

Connected to the universe in a profound, unspoken way.

Here, in this moment,

You are held,

You are seen,

You are loved.

LONG PAUSE

It's time to return to the door,

Carrying with you the calm,

The peace,

The profound rest you've found.

PAUSE

As you reach it,

Take one last, deep breath of the night air,

Rich with the scent of earth and renewal.

PAUSE

Step through the door,

Back into the room,

Back into your body lying gently in bed.

Feel the softness beneath you, the warmth around you.

Notice how your breath moves like waves, slow and deep.

Your heart, a steady drum of quiet.

In this sacred space, you are home.

PAUSE

Let the night wrap you now, in its velvet darkness.

Let sleep come, as natural as the turning of the earth.

LONG PAUSE

As you drift into sleep,

Carry these words with you:

In the heart of the night, I find peace.

In the depths of the dark, I find light.

In the embrace of sleep, I find healing.

NAMASTE, BEAUTIFUL.

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