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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:

Meditation: Mental Health Oasis Jun 08, 2024

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Invite your body to settle,

And your mind to calm,

And find your breath.

Breathe…

PAUSE

In,

And out.

Breathing a little deeper with every inhale.

And a little longer with every exhale.

PAUSE

Surrender to the rhythm of your breathing,

Easing into its natural cycle,

Letting it relax you,

And calm you.

LONG PAUSE

Now, see if you can imagine that you are in a secluded oasis,

A lush green sanctuary surrounded by gently flowing streams

And towering palm trees swaying in a warm breeze.

PAUSE

The air is fresh and clean, lightly scented with the sweet

fragrance of tropical flowers.

You can feel the warmth of the sun's radiant rays

cascading down upon you,

soothing your muscles and melting away any tension

or stress you may be holding.

PAUSE

You make your way over to a large, cushioned lounge chair,

and ease yourself down onto the plush surface,

sinking into the soft material.

As you get comfortable, you notice a small waterfall nearby,

the soothing trickle of the running water creating a tranquil

ambient soundtrack.

Close your eyes and focus on the sound,

allowing it to wash over you in calming rhythmic waves.

LONG PAUSE

Now feel the sensation of the warm sun on your skin.

Bask in the radiant heat, allowing the light to penetrate into you,

recharging your mind and body.

Sense the solar energy revitalizing you, filling you with a

profound sense of peace and serenity.

You are safe here in this sanctuary, free from worry or fear.

PAUSE

A gentle breeze skims across your face,

carrying the intoxicating floral scents of lush

blossoms surrounding the oasis.

Breathe in their calming aromas, envision

their vibrant colors of deep reds, rich purples, sunny yellows.

Their beauty and fragrance are for your enjoyment in this sacred space.

PAUSE

Sink deeper into the cushions of the chair,

relishing the comfort and support cradling your body.

Feel the muscles in your face grow smooth,

your jaw releasing any lingering tension you've

been unconsciously carrying.

Scan your body for any other areas of tightness

and breathe into those spaces, allowing them to let go and soften.

PAUSE

You are at total peace here in this oasis.

You can see roots beginning to spread out from you,

grounding you to this nurturing place.

PAUSE

You are strong, secure, centered.

The sounds, sights, and sensations of this sanctuary saturate you,

restoring your balance and clarity of mind.

PAUSE

Breathe deeper, letting your breath

Surrender you even further into the calm of oasis.

You are a part of it.

And it is a part of you.

NAMASTE, BEAUTIFUL

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Meditation: Cradled in the Arms of Love Jun 07, 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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Meditation: Mental Health Nighttime Check In Jun 06, 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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Meditation: Serenity of the Soul Jun 05, 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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Meditation: Get Out of Your Head Jun 04, 2024

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The intention of this meditation is to give you an opportunity to practice letting go of the avalanche of thoughts in your mind, so you can get out of your head and into the beauty of this present moment.

So let yourself settle into a comfortable position,

Softening your body,

And finding the rhythm of your breath.

Easy, slow breathes, in and out.

Cool on the inhale,

Warm on the exhale.

Follow the air into your belly,

Stretching out as you breathe in,

Contracting as you breathe out.

Breathe…

PAUSE…

Your mind naturally wants to play,

Flashing visions, stories and speckles of thoughts across its walls.

Just notice as they come up,

Observing them calmly from afar,

Letting them all play in front of you,

And not in you.

PAUSE…

Notice that they are there.

And you are here.

Separate.

You are not those thoughts.

Let that truth infuse you with a warm confidence,

Knowing you can get out of your head,

And into the moment.

PAUSE…

Wiggle your fingers gently,

Letting the soft movement pull you into your body.

You are here.

PAUSE…

Let your lips spread into a smile across your face,

Feeling the stretch of your skin and the tightening of your cheeks.

And then relax your face, feeling the warm waves of relaxation.

You are here.

In this body.

In this moment.

Nothing that is flying around in your head matters right now.

Be here.

PAUSE…

Breathe,

And tune into the sounds around you.

Your mind wants to label them, categorize them, explain them,

But instead, just listen,

With your body,

Your heart,

Your soul.

Listen to the orchestra of sounds around you.

PAUSE…

Let the thoughts go,

And get out of your head.

And instead be here.

In this moment,

With this breath,

With YOU.

PAUSE…

Namaste, Beautiful.

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Meditation: Sleep Affirmations for Mental Health Jun 04, 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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Hello from Katie : The Energy of Worry vs the Energy of Trust Jun 03, 2024

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How do you feel when you wake up in the morning lately?

I’ve noticed that I wake up under the weight of a never-ending task list. I spend my mornings in my head, organizing, prioritizing and putting life’s puzzle pieces together.

I get a lot of satisfaction out of this. (Anyone else’s brain work like tetris?)

But, I’ve noticed that there’s an undercurrent of anxiety here. Kinda like, if I keep checking things off this task list, “it” won’t get me. I can keep “it” at bay.

What is “it?”

I’m not too sure yet.

But what I do know is that there are a lot of moving parts in my life right now. (You too?). Many big things in transition. So, perhaps my tetris brain feels some sense of control as all these things are on the move.

Perhaps this in and of itself is fine, but what about the underlying worry?

It’s like I’m watching an artist painting a mural and I’m unsure of how the big, red stroke of color she just made fits in. I can’t see the larger picture.

So I worry.

I let anxiety pool up inside my mind and body and fret about each brushstroke. I seem to forget that I can just sit back and trust that the artist will create the most magical masterpiece.

That I can surrender to the flow of the process.

And I forget that I am the artist.

And that I am creating this vision with the Universe.

Can you think of an area of your life where you are in the energy of worry lately?

What are you always trying to control? What are you always trying to organize?

Now breathe…

How can you invite in more trust?

How can you loosen your grip on all the details?

Trust the process.

Trust yourself.

Trust the flow.

Trust in the divine purpose of it all.

And how does that make you feel?

Today I’m making a few declarations, commitments to myself, and you’re welcome to join in with me if it feels right for you.

I choose to pause each morning and become aware of my energy.

I choose to remember who I am, so that I may move through my day aligned.

I choose to follow what feels good, and trust my intuition.

I choose to remember that I am the painter…the creator of my life. Each color, each brushstroke is up to me.

I choose to let go of the energy of worry and surrender to the energy of trust.

I would love to know what this brings up for you and how it applies to your life right now.

And, I would really appreciate you sharing your reviews on Apple Podcasts…let me know what meditations you loved, and perhaps some meditations you’d like more of.

I love you.

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Meditation: Mental Health Transformation Jun 03, 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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Meditation: Nurture Your Mental Health Jun 02, 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: Resolve and Dissolve Jun 01, 2024

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All those discomforts,

Rumbling around inside.

All those fears,

Emerging from the deep.

All those details,

Whirling and twisting.

Let them resolve,

Let them dissolve.

PAUSE…

All those unknowns,

That are haunting you.

All those worries,

Weighing you down.

All those insecurities,

Tugging at your heart.

Let them resolve,

Let them dissolve.

Feel the warmth humming in your hands,

Open to the healing that’s here.

Receive it now,

With every breath in,

Resolving the tension,

Dissolving the weight.

LONG PAUSE…

When something’s heavy on your heart,

When you’re not sure what to do,

When a situation feels like a mess.

Get quiet with yourself,

And affirm this little prayer,

Let it resolve and dissolve.

PAUSE…

Let it resolve and dissolve.

LONG PAUSE…

The knot inside,

Will loosen and untwist.

And everything will be okay.

You’ll find clarity,

And faith will push you forth.

As you find peace in your day.

PAUSE…

Let it resolve.

Let it dissolve.

PAUSE…

Be here.

Deep in the oneness of you.

Knowing you are divine.

Knowing you are free.

Knowing there is nothing you can’t handle.

There is nothing you can’t be.

PAUSE…

Let it resolve.

Let it dissolve.

PAUSE…

Surrender, my love,

To the power that knows your path.

Surrender to the purpose of all this.

Then breathe in your faith,

And your deep trust in yourself.

Let it resolve.

Let it dissolve.

PAUSE…

Namaste, Beautiful

💗💗💗

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