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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:

Tune Into Your Fears Jun 25, 2024

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If we can look our fear in the eyes,

If we can open our hearts to it,

We might be able to see beyond,

The scary cloak it wears,

And understand it…

And ourselves…

Better.

PAUSE…

We might be able to look it in the eyes,

And hold our gaze.

PAUSE…

We might even take fear’s hand,

And walk towards our dreams,

Trembling, yet confident,

That we will figure things out.

So breathe in,

And allow yourself to open.

Vulnerable,

Imperfect,

You.

PAUSE…

Let your body relax,

Sinking deeper with every breath out.

PAUSE…

Be here in this moment,

Heart open to your fears.

Notice them sitting beside you,

And surrounding you.

PAUSE…

Be here with them,

Breathing out your desire to run,

Or numb,

Or ignore.

PAUSE…

Be here with your fears.

LONG PAUSE (3 MINS)...

Namaste, Beautiful

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Meditation: Let Go of the Anxiety Jun 25, 2024

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Let yourself settle into comfort,

Becoming aware of your body on your bed.

Feel the way it touches your blankets,

The way your head is rested upon your pillow,

The way the gentle movements of your breathing,

Slow down,

With every inhale,

And exhale.

PAUSE…

Now, take a big, deep breath in,

Gathering up all the details of the day,

Hold it at the top for just a moment.

Hold it.

And then exhale,

Releasing everything out,

And letting it float into the night.

PAUSE…

Breath in deeply one more time,

Expanding your belly as far as it can go.

Holding it all in for a moment.

And then breathe it all out,

Letting go of those thoughts,

Those worries,

All those plans.

And then settle yourself into a gentle,

Easy rhythm of breathing,

As you melt further into your bed.

Now see if you can imagine yourself,

Standing in a lush,

Green forest.

The trees rise above you,

And cover you safely in their canopy,

Allowing in enough sunlight,

So you can see the beauty of everything around you.

PAUSE…

The Earth underneath you is soft and cool.

And as you walk slowly,

You can feel the electric energy from below,

Rise to touch your feet,

And infuse you with waves of life.

Reminding you that you are one,

You and the Earth,

You and the trees,

You and the air.

PAUSE…

Smell the air,

Its damp fragrance heavy with flowers,

Soil,

And rain.

The symphony of scents relaxes you,

And calms you.

LONG PAUSE…

The whispers of the wind blow through the trees,

And each one harmonizes with the next.

PAUSE…

You hear the crunching of leaves around you,

As the tenants of this land move about their day.

PAUSE…

You breathe in deeply,

And take it all in.

Feeling safe and alive in this sacred space.

Feeling one with the divine,

And knowing you are divine yourself.

LONG PAUSE…

You continue walking through the forest,

Slowly,

And consciously,

Until you come across a small opening.

It immediately feels like home,

Covered with a soft patch of grass,

Surrounded by loving trees who give you shelter.

PAUSE…

You find your favorite spot,

A covered spot in the corner,

And lay down on the cool, green grass.

PAUSE…

Your body quickly relaxes into the Earth,

And you can feel the heat of its energy fill you up,

And calm you down.

PAUSE…

You’re safe here.

Deep within the forest,

Blanketed by Mother Nature,

One with the Earth,

And free to fall into deep sleep.

Sweet Dreams, Beautiful

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Meditation: Morning Stress Relief Jun 24, 2024

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I know you’re feeling stressed. Anxious. Uneasy.

Your heart rate is elevated.

Your mind is spinning with thoughts.

So come into this special moment with me,

As you unravel and dissolve your stress,

And step into a new, fresh moment.

So let’s begin by closing your eyes and relaxing into the position that is most comfortable for you.

And take 3 deep breaths in...imagining the air filling up your belly like a balloon until it is stretched as far as it can go...holding it for 4 seconds at the top…

And then releasing into a full breath out.

Deep breath in…

Count to 4 when your belly is full…

And then out.

And one more…

And out all the way.

Now return your breathing to its normal rhythm.

PAUSE...

Take notice of where your body feels the most tense right now.

It’s most likely where you know you hold your stress.

In your shoulders?

Or your stomach?

In your feet?

Your jaw and cheeks?

Wherever it is, draw your attention to it now.

Imagine with every breath out, that part of your body softens.

Breathe in fresh air…

Breathe out the tension.

Breathe in relief…

Breathe out the stress…

PAUSE...

Now imagine yourself surrounded by a white bubble.

A bubble that completely envelopes you, like a womb.

You are comfortable in this bubble...safe...happy...perfect...just as you are.

You feel completely calm and peaceful.

And you know that nothing can shake you here.

Nothing from the outside world, no matter how stressful, can harm you.

You are peace. You are love. You are light.

If any thoughts of your stressful situation enter your mind, just acknowledge them…

And one by one...let them go.

Namaste, Beautiful

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Meditation: Shame Jun 23, 2024

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Gather your thoughts,

and let them fall away,

leaving you with a

peaceful mind

and heart.

PAUSE

Breathe,

and let

your mind

stay soft

and clear.

PAUSE

Sometimes,

we feel bad about ourselves.

worse than makes sense

to our rational mind.

The feelings we have

are intense and more

than we can understand.

When that happens,

we’re dealing with shame.

PAUSE

So, scan your body.

and ask yourself,

Are there any parts

of my body

that I feel ashamed of?

If the answer is “yes,”

imagine putting a little, red heart

on that body part,

and blowing it a kiss of love.

PAUSE

Now, scan your mind,

that beautiful brain of yours.

and if you come across

any thoughts that bring shame,

put a loving heart sticker on them,

and blow them a kiss.

PAUSE

Now, take a minute,

and scan your heart

or any hurts, deep hurts.

And if you find some,

put a red, loving heart sticker

on them,

and blow them a kiss.

PAUSE

Breathe now.

Just breathe.

And imagine

Those painful thoughts

and hurts

being pulled out of you

and forming

a dandelion–

a fluffy, white dandelion.

PAUSE

Now, blow the dandelion.

Blow away the shame.

Let it disappear into the sky.

And remember,

the antidote to shame

is love.

So, keep your

little, red heart stickers

with you every day, always,

and heal your shame.

NAMASTE, BEAUTIFUL

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Meditation: Grief Jun 22, 2024

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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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Meditation: Anger Jun 21, 2024

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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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Meditation: Anxiety Jun 20, 2024

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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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Meditation: Feeling Down Jun 19, 2024

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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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Serenity Sleep Jun 18, 2024

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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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Meditation: Breathe Out the Worries of the World Jun 18, 2024

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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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