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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:

Cradled in the Arms of Love Jul 12, 2024

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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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Mental Health Nighttime Check In Jul 11, 2024

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Slow yourself down,

As breath brings you inside.

Slow its rhythm down,

Gathering all the air provides.

PAUSE

Feel your body melt,

And sink into your bed.

Release any tension,

From your toes to your head.

PAUSE

Slowing, slowing, slowing down,

Further inside you come.

Falling and surrendering,

To the night’s gentle hum.

LONG PAUSE

In this space of stillness,

Let’s check in for the night.

To see what thoughts are roaming,

Which ones are here tonight.

PAUSE

Just imagine all those thoughts,

Swirling ‘round your mind.

Watch them as they move and sway,

They don’t have to be defined.

LONG PAUSE

Did you know that all these thoughts,

Do not define your soul?

They often feed the ego’s need,

To make you feel less than whole.

PAUSE

So just observe these moving thoughts,

Knowing they’re separate from you.

Feel yourself detach from them,

And connect with what is true.

LONG PAUSE

Perhaps some sadness lingers,

Or anxiety pokes its head.

Maybe you’re feeling angry,

Or heavy bitterness instead.

PAUSE

Just take note of all that’s here,

Imagining you’re on a boat.

Exhale and release them all,

And watch those emotions float.

LONG PAUSE

Now come back into your body,

It anchors you in the now.

Then feel the space within you,

And make this sacred vow.

PAUSE

My mind is my own garden,

I’m planting all the seeds.

I will choose to tend the soil,

And pluck out all the weeds.

PAUSE

So right now, I choose to plant,

The seedlings that will grow,

Into food that feeds my soul,

So I can truly glow.

LONG PAUSE

Slow,

And steady.

My breath is one with me.

Slow,

And ready,

My mind is clear and free.

NAMASTE, BEAUTIFUL

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Serenity of the Soul Jul 10, 2024

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Feel the drums of Mother Earth,

As she gently soothes your soul.

She draws you in with rhythmic beats,

And leaves you feeling whole.

LONG PAUSE

The drums beat on, and soon you feel,

The waves of peace roll in.

Your body sways and softens too,

As calmness flows within.

LONG PAUSE

Gentle and serene,

The space in between.

Soften and you’ll feel,

Your soul begin to heal.

LONG LONG PAUSE

Now Mother Earth knows you,

She sees what’s heavy and dark.

So hand her all your worries,

All the places you feel blocked.

PAUSE

A burden shared is divided,

Joy shared is doubled.

You are not alone, dear one,

No matter what feels troubled.

LONG PAUSE

Gentle and serene,

Open the space between.

Within the stillness lies,

Peace that will arise.

LONG LONG PAUSE

Now as the drums beat on,

they become a part of you.

They’re in sync with your breath,

Their rhythm circles through.

LONG PAUSE

As you breathe your body calm,

Your mind has cleared all thoughts.

Your soul’s alive and peaceful,

No longer tied in knots.

LONG PAUSE

Gentle and serene,

So much space between.

In each breath you hold,

Serenity of the soul.

NAMASTE, BEAUTIFUL

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Healing Breath Jul 09, 2024

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Breathe…

And slow yourself down.

Become aware of the intricacies of your breath.

PAUSE…

Feel the cool air on your nose as you breathe in,

And the warm air on your nose as you breathe out.

PAUSE…

Notice your belly rise with every inhale,

And fall with every exhale.

PAUSE…

See if you can expand your breath.

Inhaling a little deeper each time you breathe in,

And exhaling a little longer each time you breathe out.

PAUSE…

Slow it all down,

Sinking deeper and deeper,

Releasing more and more,

Feeling lighter and lighter,

As you come into the quiet.

LONG PAUSE…

There’s magic that exists in your breath.

Profound wisdom in the air that flows in,

And out.

PAUSE…

It feels,

It knows,

It heals.

It flows.

PAUSE…

It all exists right here within you,

The ability to heal,

The ability to nurture and love,

The ability to glow.

LONG PAUSE…

So find the rhythm of your breath,

Honoring its journey in and out of your body.

Witnessing the way it fills you,

Refreshes you,

And calms you.

PAUSE…

Become aware of the way it cleanses you,

Clears you,

Heals you.

LONG PAUSE…

Breathe in blue,

And invite the healing energy to ride the waves of your breath,

Inching its way into every crevice of your body.

Repairing,

Restoring,

Healing.

Breathing in blue.

LONG PAUSE…

If there are parts of you that are broken,

Hurting,

Or unsettled…

In your mind or in your body…

Let the blue energy find them,

Embrace them,

And heal them.

LONG PAUSE…

The healing breath covers you tonight,

In her blankets of unconditional love.

Open yourself now,

Inviting restoration,

And healing.

LONG PAUSE…

Namaste, Beautiful

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Sleep Affirmations for Mental Health Jul 09, 2024

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Invite yourself to settle,

As you ease into your bed.

And breathe.

PAUSE

Allow your body to move and adjust,

Until you’ve found that perfect, sleeping position.

PAUSE

Now, take a deep breath,

Filling your entire body with cleansing air.

And then exhale, releasing all that air,

All that tension,

As your body sinks further into bed.

PAUSE

I am in control of my thoughts and feelings.

I choose to think positive and empowering thoughts.

My mind is calm and peaceful.

PAUSE

I forgive myself for any mistakes and move forward.

I accept myself completely with compassion.

I release any anxiety and negative emotions.

PAUSE

I am safe and protected at all times.

I deserve to be happy, healthy and peaceful.

My courage and confidence grows every day.

PAUSE

I nurture my mind, body and spirit daily.

I am perfectly imperfect and I lovingly accept myself.

I have the power to create the life I desire.

PAUSE

My thoughts create my reality.

I let go of fear and live courageously.

I am at peace with my past, present and future.

PAUSE

Each day brings me closer to my goals and dreams.

I choose positive and empowering relationships.

My challenges make me stronger and wiser.

PAUSE

I am overflowing with joy and gratitude.

I forgive those who have harmed me and wish them well.

I have unlimited potential within me.

PAUSE

I release any self-judgment and choose self-acceptance.

I nourish my body with healthy and wholesome foods.

I am open and receptive to positive change.

PAUSE

My unique talents and abilities inspire others.

I move past obstacles by believing in myself.

My voice deserves to be heard.

PAUSE

I radiate self-love, confidence and compassion.

My life has meaning and I choose purposeful action.

I let go of worry and anxiety and choose to chill out.

PAUSE

My mind and body are aligned, relaxed and calm.

I acknowledge my energy limits and embrace rest.

I surround myself with positive, supportive people.

PAUSE

I welcome laughter, humor and light-hearted moments.

I am filled with purpose, passion and gratitude every day.

I have the courage to set healthy boundaries.

PAUSE

My open heart draws loving experiences to me.

I continually expand my knowledge and wisdom.

I freely and easily forgive myself and others.

PAUSE

I compassionately encourage the highest good in all.

I peacefully accept what I cannot change.

My life overflows with tranquility and balance.

PAUSE

I lovingly care for my body, mind and soul daily.

I have faith in my inner guidance system.

My perseverance ensures my continuing success.

PAUSE

I live my values with integrity and joy.

My creativity brings beauty to the world around me.

Each moment offers me valuable lessons.

PAUSE

Peace begins within me.

I courageously move toward my best life.

My positive thoughts create my happy reality.

PAUSE

I gracefully learn life's lessons and grow.

I am guided to people and places that uplift me.

My life is filled with passion and purpose.

NAMASTE, BEAUTIFUL

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Mental Health Transformation Jul 08, 2024

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When the thoughts are screaming,

And the world seems unsteady,

When you feel like you’ll fall to your knees.

The voices are loud,

The weight feels heavy,

And your body is filled with unease.

PAUSE

Take a deep breath,

And follow it close,

Imagine you’re riding a wave.

All the way in,

Then all the way out,

Giving the peace that you crave.

PAUSE

Slow your breath down,

Slower,

And slower.

Relax your body,

Softer,

And softer.

Breathe…

LONG PAUSE

Now here in this stillness,

Where time seems to pause,

Imagine you’re surrounded by light.

Blue hues of calm,

Green rays that ground,

And white glows gleaming real bright.

PAUSE

Watch the light swirl,

Then enter your body,

As each inhale pulls it all in.

It cleanses and clears,

It softens and flows,

It leaves peace where chaos has been.

PAUSE

Slow your breath down,

Slower,

And slower.

Relax your body,

Softer,

And softer.

Breathe…

LONG PAUSE

Now with a clear mind,

And with a full heart,

You’re free to create thoughts that transform.

Thoughts that expand you,

Thoughts that excite you,

And remind you of who you truly are.

PAUSE

An expression of god,

A manifestation of love,

You’re here to create and expand.

Let go of the chains,

That threaten your freedom,

Lean into the magic at hand.

PAUSE

Breathe and relax,

Connect with your soul.

Breathe and you’ll see,

You’re perfect and whole.

Namaste, Beautiful

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Nurture Your Mental Health Jul 07, 2024

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Relax now and take a deep breath,

In through your nose, into your chest.

Feel your lungs expand within,

Then slowly let the air out again.

PAUSE

Repeat this cycle in and out,

Calming the tension, releasing the doubt.

Relax your shoulders and your face

Let go of worries, feel them erase.

PAUSE

In,

And out.

Find your rhythm of calm.

In,

And out.

Let it be your peaceful song.

LONG PAUSE

Envision your mind, open and clear,

Free of clutter, doubts and fear.

See it now as a clear blue sky,

A vast space expanding as you sigh.

PAUSE

Notice the dark that tries to take hold,

It prances ‘round, arrogant and bold.

It thinks it owns your lovely mind,

But it can’t win when you’re aligned.

PAUSE

So breathe and sink,

Into your rhythm of calm.

Breathe and be one,

With your peaceful song.

LONG PAUSE

When clouds roll in, and block out the sun,

When rain pours down, you think you’re done.

Surrender to the seasons, my friend.

Your roots are strong, and you can bend.

PAUSE

Come inside, where stillness waits,

Where your soul talks to you and creates.

Right here you’ll remember who you are,

A divine being, one with the stars.

PAUSE

So breathe and feel,

One with your calm.

Breath and heal,

You are your peaceful song.

LONG PAUSE

Namaste, Beautiful

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Meditation: Release Nighttime Anxiety Jul 06, 2024

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The night has come and it’s time to put your mind and body at ease.

To release all the worries, anxieties and emotions that seem to rain down upon you at the end of the day.

So you can breathe deeply into peaceful sleep.

So go ahead and let yourself settle into your bed,

Getting yourself into your most favorite sleeping position.

And take your first deep breath in, filling your chest and belly with the fresh air of the evening,

And on your exhale, release out any tension you may be feeling in your body.

Another deep breath in, expanding with nourishing oxygen,

And exhale the heaviness.

Last deep breath in, filling your belly as much as you can,

And then let all the air out and fall deeper into your position.

Bring your breathing to its natural, easy rhythm,

And just be here for a bit,

Aware of the natural slowing down of your breath,

The slowing down of your heartbeat,

The slowing down of your mind.

Breathe…

PAUSE…

Thoughts may begin popping up,

Wanting to invade your mind with visions of things to worry about,

Tasks to finish,

Even deep fears to feel.

Just observe as these thoughts or visions arrive,

And see if you can imagine moving them from out of your mind into an open, empty room.

One by one, imagine yourself moving these thoughts into this room, shutting the door behind you each time you leave one.

Move those thoughts,

Place them in the room,

Releasing their power,

Releasing the pain,

Releasing the tension,

Releasing the anxiety.

Breathe it all out of you,

And feel yourself melt further into your bed.

PAUSE…

Now imagine yourself approaching the door to this room.

Your mind is relaxed and you feel safe, knowing all of the thoughts, emotions and anxieties are outside of you and in this room.

As the door opens, you look inside the room.

And instead of it being full of everything you had just placed there,

Instead, you see yourself sitting on the floor.

This is you as a little child.

She’s anxious.

Scared.

And the embodiment of all those worries and emotions you just placed here.

PAUSE…

Your body immediately fills with compassion for this little girl, for yourself.

So you slowly approach her, sit down,

And embrace her with tenderness and love.

It’s okay, you hear yourself saying to her.

Everything’s going to be okay.

This moment is all there is and right now, you are safe, lying in your bed, listening to these words and surrounded by love.

She melts in your arms and surrenders to you.

Let it go, my love, you say.

You are safe.

And everything is already okay.

It’s time to sleep.

Let me hold you as you give yourself to the night,

Trusting she will hold you with care, just as I am,

And deliver you to the morning peacefully.

PAUSE…

Let it go.

Let it all go.

Sweet Dreams, Beautiful

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Meditation: Stress Relief - Calm Your Body Jul 05, 2024

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

And allow your eyes to close.

Let your breathing settle into a slow, natural rhythm,

Allowing yourself to breathe in just a little deeper,

And exhale just a little longer.

Breathe in,

Breathe out.

PAUSE…

If you find thoughts popping up, wanting your attention,

See if you can imagine those thoughts passing by you, like clouds in the sky, as you watch from afar.

And then come back to your breath.

Feeling the air expand your chest and your belly on your inbreath,

And contracting your body on the outbreath,

Letting the rhythm of your breath slow down and calm the rhythm of your body.

PAUSE…

Now imagine with me that every inhale invites in soft blue relief,

Opening up space inside of you,

Healing, softening and relaxing.

And every breath out releases the grey of any heaviness or pain or discomfort inside of you.

Breathing in blue relief,

Breathing out grey heaviness.

Breathe in,

Breathe out.

PAUSE…

Let your body unwind and relax.

Feel it letting go of the stress and the anxiety,

With every breath you take.

Notice it softening, releasing and healing.

Allowing yourself to let go,

Releasing the grey and breathing in the blue.

Relax.

And just be here.

One with your body.

Calm. Peaceful. Present.

Namaste, Beautiful

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Meditation: Practice Being Comfortable Being Uncomfortable Jul 04, 2024

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I still remember the way Fiona Apple’s lyrics jumped out at me when I heard them so many years ago. In her song, Extraordinary Machine, there’s a line that says, but I’m good at being uncomfortable, so I can’t stop changing all the time.

And then a few lines later…

But he’s no good at being uncomfortable, so he can’t stop staying exactly the same.

I remember making the connection back then that to change, to evolve, means that we’re going to be uncomfortable. So it’s a good practice to get comfortable being uncomfortable.

So today, I want to share a meditation with you that will give you the opportunity to practice being comfortable being uncomfortable - both physically and metaphorically - so you can use it as a tool as you continue your own beautiful evolution.

So let yourself settle into a seated position,

Either sitting cross legged or with your legs slightly parted in front of you.

Now as you draw your breath in,

See if you can straighten your spine just a bit,

Pulling your shoulders back,

And pushing your chest out.

Find that place that isn’t too rigid,

But still erect and relaxed.

And then find your breath.

Following its movement in and out of your nose.

Breathe in,

Breathe out.

PAUSE…

Keeping this position, place your hands on your legs,

Palms facing up.

Nice and relaxed,

Let your fingers either rest into a position that’s comfortable,

Or lightly touch your middle finger to your thumb.

Now breathe,

And feel the air easily filling up your body in this position,

Cleansing you,

Calming you.

PAUSE…

There is no perfect meditation position,

And perhaps you’re recalling that these meditations rarely ask you to be in a certain position.

But today, we’re practicing sitting here very deliberately,

Aware it may be different for you,

Aware that it may bring up some physical discomfort,

So you can practice being comfortable being uncomfortable.

So for the next few minutes, we’re simply going to practice being here,

Present in this position.

One with your breath,

And connected to your body.

And if your body sends you messages of discomfort,

See if you can simply be with those discomforts, instead of changing them.

Now breathe…

LONG PAUSE…

Now bring your attention to your breath,

Taking a deep breath in,

And on your exhale, go ahead and release this position if you’d like,

And settle into one that’s more comfortable for you.

PAUSE…

Now take a moment to think about anything in your life that feels uncomfortable right now.

Perhaps there are discomforts in your work,

In your relationships,

In your health,

Or in your finances.

See if you can bring to mind just one example of a situation or thing that is uncomfortable or unsettled for you right now.

And then be here with it.

Without changing it.

Without thinking of solutions.

Without judging it.

Just sit with it.

Releasing any meaning it may have for you,

Like petals falling from a flower.

And just observing it for the next little bit.

LONG PAUSE…

You are a woman of love and light,

And your special journey is a constantly evolving work of art,

That asks for you to practice being comfortable being uncomfortable,

So that you may flourish as you are destined to.

I hope today’s practice helped.

Namaste, Beautiful

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