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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: The Beauty of the Baskets May 15, 2024

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Relax. Simply relax.

Letting go of

All the tension

In your muscles,

And any aches and pains.

Just let them go.

LONG PAUSE

Take a deep breath,

A cleansing, purifying breath,

A breath that releases tension,

And brings calm to you.

LONG PAUSE

Now, imagine if you can,

Sitting on the ground,

With a beautiful, statuesque

older woman.

PAUSE

The woman has hair,

Braided in mazes,

On top of her head.

Her eyes are like shiny onyx,

And her skin glows,

In the sun.

PAUSE

Together, you sit cross-legged on the ground.

The woman weaves a basket

With black, brown and golden strands.

PAUSE

Several minutes pass in silence.

Then the woman,

Shows you the basket,

With a magnificent spider design woven into it.

“The spider knows balance,” she says.

“Close your eyes, breathe,

And feel balance in your life.”

PAUSE

After a moment,

You feel a calmness,

A centeredness,

A balance,

Like the nimble spider.

The woman smiles.

PAUSE

The woman sets the

Spider basket aside,

And takes out another basket.

After weaving for a few minutes,

She shows you a basket with

a beautiful flower design.

PAUSE

She gives you the basket to hold,

And you run your fingers

over the strands.

They’re surprisingly soft.

PAUSE

After moments of silence,

The basket weaver speaks again.

“The flower knows natural beauty,” she says.

“Close your eyes, breathe,

“And see your natural beauty.”

PAUSE

After a moment of closing your eyes,

And going inward,

You see light around yourself,

Light that shines from the inside out.

And you recognize and embrace

Your natural beauty.

The woman smiles.

PAUSE

The woman sets the flower basket aside,

And reaches for another.

This basket is different, though.

It is completed, but

there are no colors,

no designs.

Just simple golden strands.

PAUSE

After a moment,

The woman speaks.

“This basket carries food,

Nourishment for our people.

It understands what the

Self needs to sustain.”

PAUSE

Holding the basket,

You close your eyes

And are flooded

With images of ways

To care for yourself.

Ways you’ve either ignored

or not known.

PAUSE

As you open your eyes,

The basket changes.

Designs of spiders, flowers,

Houses, trees, patterns, and more,

Appear on the basket.

PAUSE

After a moment,

The basket weaver speaks.

“The basket is yours,” she says.

“It will come with you always.

When you need to care for yourself,

Just look into it.

What you need will appear.”

PAUSE

Imagine, gingerly, running your fingers

Over the designs,

Knowing that they were created

Just for you.

Knowing that they hold the keys

To your well-being.

PAUSE

Now, envision closing your eyes again,

Breathing deeply, peacefully,

And seeing the basket

Weave its way into your consciousness,

So it is there,

With its contents,

Whenever you need or want it.

NAMASTE, BEAUTIFUL

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Meditation: Relief From a Mental Breakdown May 14, 2024

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Sometimes when I’m frozen,

But my thoughts are bursting inside.

So much energy is spent,

Trying to calm their wild ride.

PAUSE…

I beat myself up for not doing,

The tasks that need to get done.

But all my time is spent,

Holding back the desire to run.

PAUSE…

One minute I’m angry,

The next I’m in tears.

The tough love voice yells loud,

Its truth rings loud in my ears.

PAUSE…

I crumble into bed,

Exhausted from the fight.

Feeling a little crazy,

Knowing I’m not quite right.

PAUSE…

It’s here at the lowest,

When the whisper softly sings.

It’ll all be okay, sweet one,

We all struggle with these things.

PAUSE…

Breathe into yourself, she says,

And remember who you are.

These toxic mental demons,

Will drag you way out far.

PAUSE…

But see if you can find,

The space between your breaths.

See if you can feel,

Where stillness comes to rest.

I breathe in deep and focus,

On the air that fills me up.

I breathe out fully and notice,

Thoughts empty from this cup.

PAUSE…

Breathe in and let it clear.

Breathe out all the fear.

Breathe in and slow it down.

Breathe out thoughts that buzz around.

LONG PAUSE…

I calm down some,

Enough to see,

The voice inside,

That was whispering.

Is my own soul,

Who deeply knows,

That I am fine,

And I am whole.

PAUSE…

All this noise,

That feels so real,

This mental fighting,

I try to conceal,

Will lose its power,

When I share,

Will evaporate,

Should I dare.

LONG PAUSE…

All we have is now,

So focus on what’s here.

Come into the quiet,

And see if you can hear.

PAUSE…

The whispers of your soul,

Pulling you out of your head.

Feel yourself calm down now,

There’s light up ahead.

Sweet Dreams, Beautiful.

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Meditation: Ride on a Rainbow May 14, 2024

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Take a deep breath,

And still your mind.

Let yourself melt into the sheets,

So your mind and body align.

LONG PAUSE

As you breathe in deep,

See the stress letting go.

Feel yourself just

Drifting with the flow.

LONG PAUSE

Let the relaxation take over you;

And welcome the solace.

Sail into sleep with no cares,

Just like a beautiful goddess.

LONG PAUSE

Now, imagine if you can,

Standing at the foot of a rainbow,

Gazing into the clouds,

Where all the beautiful colors go.

PAUSE

There’s a soft red arch,

Like the petal of a rose,

Another in aquamarine

And a third in pale yellow.

PAUSE

If you shift your gaze,

A violet arch appears,

And a hint of green and orange show up,

When you draw near.

PAUSE

And as you continue

to observe,

You notice the color indigo

emerge.

PAUSE

After a moment, you raise your arms,

And are lifted to the sky,

Connecting with the rainbow colors,

Body, soul and mind.

PAUSE

Now, imagine if you can,

Those rainbow colors in you,

As you slide up the arches,

To explore something new.

PAUSE

Imagine scaling the colors,

As your rise into the sky,

Seeing shimmering sunlight,

And misty clouds go by.

PAUSE

And the rainbow works like a conveyor belt,

Moving you to the top.

The higher you go; the more connected you feel.

You don’t want this feeling to stop.

PAUSE

And finally, the rainbow conveyor slows,

As you reach the highest peak,

With rays of sunlight all around,

Shining through in streaks.

PAUSE

And, from your place atop the clouds,

Sitting on the rainbow’s arch,

You feel the rainbow inside of you;

It’s no longer separate and apart.

PAUSE

You feel your chakras vibrate,

Each energy center alive,

You feel it in your abdomen,

And at the base of your spine.

PAUSE

You feel the colors in your core

And in your throat above,

And through your chest, near your heart,

You’re filled with compassion and love.

PAUSE

And a gentle energy hums

On your head and between your eyes.

You see the colors indigo and purple,

Blending with you and rising to the sky.

PAUSE

Breathe in deep the colors,

That light you from inside.

Feel your energy balancing,

As joy and peace coincide.

PAUSE

And, after a moment you’re ready,

To bid the rainbow goodbye.

You turn and position yourself,

For your downward ride.

PAUSE

And, as you cruise down through the clouds,

You relish the balance within.

The rainbow has shown you magic,

And that you both are truly kin.

PAUSE

So, when your feet touch the ground,

And the rainbow fades away,

You thank the rainbow for its magic,

And head out on your way.

PAUSE

Yet, as you leave, you know the truth,

Of the rainbow in the sky,

It’s part of you and will always be,

Lighting you from inside.

NAMASTE, BEAUTIFUL

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Meditation: Night Whispers May 13, 2024

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Embrace the sweet, calming breath.

As you draw it in,

let tension and pain out.

Keep breathing in the calm.

Keep breathing out the tension and pain.

LONG PAUSE

And, as you breathe,

let your body melt

into the sheets of your bed.

Let the sheets wrap around you,

enfold you,

in warmth and love.

LONG PAUSE

Keep breathing.

Keep relaxing.

Until you feel your body

is so comfortable

it could float.

LONG PAUSE

Now, imagine if you can,

your body floating,

drifting upward,

slowly and gently.

PAUSE

And, as your body rises,

You hear a whisper in the air.

“The night is bathed

in both light and dark.

Drink in its beauty.”

PAUSE

As the whisper ends,

you feel your body

sailing out into the

heart of the night.

You feel safe and secure,

and calm and relaxed.

PAUSE

As you float into the night,

you gaze upon a half-moon

glistening in the sky–

a half-moon that whispers in your ear,

“You are a light in the darkness.”

You thank the half-moon and

hold the whisper close.

PAUSE

After a few moments,

you float over a

forest of pine trees–

their needles gently

tickle you.

Then, the pine trees

whisper to you,

“You are fresh and new

each night and day.”

You thank the pine trees and

hold the whisper close.

PAUSE

Moments later,

you drift over a lake

reflecting the moon and the stars.

The lake whispers to you,

“You have calmness in your center.”

You thank the lake and

hold the whisper close.

PAUSE

After drawing in a deep breath,

you feel a gentle breeze

guiding you as you float.

There’s a whisper in the breeze,

”You know how to flow with life.”

You thank the breeze and

hold the whisper close.

PAUSE

You drift over a park

filled with a garden of flowers.

The flowers whisper in your ear,

“You spread natural beauty

in the world each day.”

You thank the flowers and

hold their whisper close.

PAUSE

You draw in a deep breath,

and glide over hills and rocks

until you come to a waterfall.

The mist of the waterfall

kisses your face

and begins to whisper to you,

“You are strong, yet flexible.”

You thank the waterfall

and hold the whisper close.

PAUSE

After a while,

You feel yourself

floating back to your home.

Soon, you are gently

placed in your bed

where the sheets caress you.

Then the sheets whisper to you,

“You are always safe here.”

You thank the sheets

and hold their whisper close.

And, as you do,

you feel the sheets

wrap around you,

snuggling you,

and your mind

gently hears the

whispers of the night.

They play in your ear

like a lullaby,

and soon,

you are asleep.

NAMASTE, BEAUTIFUL

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Meditation: A Mother's Day Meditation May 12, 2024

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To all of you mothers,

Whose babies are new,

Who sleeplessly hold your sweet ones.

May you find rest,

And know in your soul,

You can handle whatever comes.

PAUSE

To all of you moms,

Who have little kids,

Whose values you’re trying to mold.

I know it is heavy,

But Divine is right here,

Helping you to carry the load.

PAUSE

To all of you mothers,

Deep in the teens,

Doing your best to survive.

Keep showing up,

As the mother they need,

And watch as they thrive.

PAUSE

To all of you mamas,

Whose kids are grown up,

Carving out paths all alone.

It can be tough,

As you learn to let go,

And let them live lives of their own.

PAUSE

To all of you souls,

Who have said goodbye,

To your mother whose time had come.

That hole will remain,

Inside of you,

Grief braids itself in who you become.

PAUSE

Breathe and relax,

I deeply honor you.

Breathe and sink in,

To your motherly truth.

LONG PAUSE

Feel your motherly essence,

Swirl with the past,

With the women who’ve mothered your soul.

Let it surround you,

As you mother your own,

Beautiful mama, you are whole.

LONG PAUSE

There is sweet comfort,

Knowing there is,

An invisible, unspoken bond.

Between all us moms,

Who won’t judge or pry,

We’ll do anything to bring calm.

PAUSE

So imagine your kids,

And your mother too,

And all of the mamas around.

We’re connected with love,

That moves mountains,

The magic is truly profound.

PAUSE

Dear mama, I wish,

For you to feel me,

When I say I truly love you.

I honor your soul,

And on this Mother’s Day,

May you feel loved and full.

Namaste, Beautiful

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Meditation: Light of Heart and Head May 11, 2024

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Still your mind and body,

with the quiet of the night.

Become aware of its

gentle presence.

LONG PAUSE

As you find the connection

with the night,

breathe into it,

allowing the stillness

to flow in

and all around you.

LONG PAUSE

Feel the stillness expanding,

Bringing with it

peace and tranquility.

Peace and tranquility

to rest in you and around you.

LONG PAUSE

Now, visualize a spark of light

above your head.

It’s golden-white,

and full of energy,

and it radiates

just above your head.

PAUSE

Take a pause

and just watch the light,

as it twinkles and dances.

After a few moments,

you notice it’s growing:

The spark has formed a beam,

a golden-white beam

that radiates from your head.

PAUSE

Take a deep breath,

and focus on the beam.

As you do,

observe how it grows

taller and wider.

Soon, the top of your head

is aglow with this beautiful light–

a light that reaches

toward the heaven.

PAUSE

After a few moments,

the light begins

changing colors.

Purple, blue, green,

orange, red and yellow.

A kaleidoscope of colors

shines from your head

to the heavens.

PAUSE

Now, breathe in again.

until you feel that

radiant beam of color

really become part of you.

Part of your mind.

Part of your body.

Part of your spirit.

Hold this beautiful space.

PAUSE

Now, gently shift your focus,

if you can,

to your heart chakra

where you notice

A slender ray of light

emanating from your heart.

PAUSE

The light pulses and shimmies,

go in and out at first.

Then, it becomes steady.

PAUSE

As you imagine gazing

at the light from your chest,

a feeling of warmth

comes over you.

Warmth and contentment.

PAUSE

Breathe into the light,

and observe how

it shines brighter and brighter,

and you feel more contentment,

more warmth…

More Love.

PAUSE

As the light intensifies,

an incredible,

unconditional love

spreads through you.

It’s calming,

relaxing,

and filled with

natural beauty.

It opens from you

to the entire world.

Allow yourself to really feel

the Peace…

and Beauty…

and Joy

that this love brings.

PAUSE

Now, breathe deeply again,

Slowly,

Deeply.

And visualize the brilliant beam of light

from your head,

and from your heart.

See them shining

with love and peace.

Feel the calm and contentment

they embody.

Breathe these into you.

Welcome these into you.

PAUSE

And, as you continue breathing in

this pure beauty and love,

know that you are a conduit

for this day and night.

So, let your body and your mind

drift off to sleep,

For while they do,

your inner light will brighten,

and shine for you and

those around you

when you awaken.

NAMASTE, BEAUTIFUL

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Meditation: Emotions Guide May 10, 2024

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Gently breathe deep into yourself,

Centering in the present,

Feel your body unwind,

And move into a place that’s

Comfortable and pleasant.

PAUSE

And hold that space,

As you continue to relax,

Feeling calm and positive,

And acknowledging in your body

The wonderful impact.

PAUSE

In life, it’s easy

To believe your emotions are in control.

They can send you on wonderful journeys,

Or plunge you into painful lows.

PAUSE

In truth, our emotions,

Can be powerful guides,

Leading us to what we wish for–

There’s much they can provide.

PAUSE

So, breathe deep and embrace,

A new way to work with your feelings,

That will bring you joy, empowerment,

And beautiful healing.

PAUSE

Take a moment and visualize

Yourself in the future,

With all that you pray for or desire;

Those things in life you want to nurture.

PAUSE

Now, allow yourself to feel

What it would be like in this place,

With all that you want,

Visualize the joy on your face.

PAUSE

And throughout your body,

Let that joy spread,

Feeling it deeply,

From your toes to your head.

PAUSE

And while you stay in this space

of a new attitude,

Sprinkle in just a touch

of genuine gratitude.

PAUSE

Practice this meditation,

As much as you can,

And you’ll notice you’re life changing,

In ways you can’t understand.

PAUSE

Because when your emotions align,

With your body and mind,

There’s nothing you can’t achieve…

Just be thankful and believe

NAMASTE, BEAUTIFUL

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Meditation: Mind Guide May 09, 2024

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Soften your body,

And breathe deeply into it.

Allow your muscles to just melt

Into deep relaxation.

PAUSE

Feel your body lighten,

As if floating on sea foam,

Gently floating.

Gently drifting.

Deeper into relaxation.

PAUSE

And, as your body relaxes,

Notice your mind letting go,

Releasing all those distracting

Or stressful thoughts.

Like your body,

Your mind just floats.

PAUSE

Now, breathe in again,

And as you do,

Imagine having the power

To wipe the stress

And distracting thoughts

From your mind.

PAUSE

Continue breathing,

Focusing on breaths that

Open and clear your mind.

PAUSE

Now, listen as a tiny whisper

Tickles your ear

With the word

“Believe.”

Hear it repeated

Over and over.

Say it to yourself.

PAUSE

While hearing the word “believe,”

Raise your arm,

And slowly, gently

Move it as if you're wiping a window.

Repeat the motion a couple of times,

All while breathing peacefully.

All while truly believing.

Know in your heart that

You are wiping away the

Tension in your mind,

The stressful thoughts.

The pressure you put on yourself.

Now and in the future.

PAUSE

Take a moment,

And just bask,

In this place

Without stressful thinking.

You have the power to

Turn away those things

From the outside,

Those things that create

tense thoughts and stress.

You have the power

To live in a calm place.

Enjoy this moment.

And embrace your power

Now. Today. And every day

Into the Future,

With a simple motion of your hand.

NAMASTE, BEAUTIFUL

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Meditation: Your Job May 08, 2024

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Close your eyes,

and outstretch your arms.

Greet the day,

With anticipation and warmth.

PAUSE

Now, stay with those feelings–

Keep them near.

Then think of your day

Until what you do is clear.

PAUSE

And, as you get to your work,

You may not feel excited,

Because what you need–

Your job’s not providing.

PAUSE

So, it’s time to take control,

And put you back in power.

It doesn’t matter if you’re salaried,

Or work by the hour.

PAUSE

What you do is contribute,

And that deserves recognition,

So imagine seeing your boss,

And giving them that explanation.

PAUSE

Now, envision your boss,

As he or she responds,

It’s now your time

To think through the options

to decide upon.

PAUSE

So breathe in some courage,

And to yourself say,

That if you don’t hear what you want,

You’ll walk away.

And cast aside the fear

Of making a change.

You can take your time.

You don’t have to do it today.

PAUSE

Now breathe, and shift your power,

To manifesting the job you want.

See how to create it,

Beyond your thoughts.

PAUSE

And, as you keep this vision close,

You’ll find that it will appear,

In ways you weren’t expecting,

But when it happens,

It’s clear.

PAUSE

Keep in mind your job

Is just one part of you.

And it can change,

You have the power to create

Something amazing,

Something new.

NAMASTE, BEAUTIFUL

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Meditation: Go Easy On Yourself Tonight May 07, 2024

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Go easy on yourself tonight,

And release the pressure.

Let go of the need to perform,

The expectation to do,

The pull to move.

And instead,

Just be here.

Honoring your soul’s need for tenderness,

Space,

And stillness.

Come inside,

Far away from those thoughts cascading through your mind.

The thoughts drowning you in worry,

Judgements,

And expectations.

The thoughts that want to keep you running,

Moving fast,

Achieving and checking things off the list.

PAUSE…

Come inside,

And watch all those thoughts fade into the background,

As you focus on the rhythm of your breathing,

PAUSE…

The motion of your body as you lay here,

PAUSE…

And the subtle sounds of the night around you.

PAUSE…

Breathe…

And relax here.

Inviting your body to relax,

And release.

Inviting your mind to slow down.

Inviting your soul be open.

PAUSE...

You deserve gentleness tonight, dear one.

No matter how many “shoulds” parade around you.

No matter who may say otherwise.

PAUSE…

You deserve unconditional love from yourself,

Comfort,

And softness.

PAUSE…

So breathe,

And open yourself to receive the depths of kindness you so easily give to others.

Feel it lay over you like a soft blanket,

Comforting you,

Cradling you,

Softly rocking you back and forth,

As you relax your body deeper into the peaceful rhythms of the night.

LONG PAUSE…

You do not need to do more,

You do not need to achieve more,

You do not need to keep up.

You can just be,

And give yourself what you need most tonight,

What your soul craves.

Time,

Space,

Love,

And deep, nourishing sleep.

PAUSE…

Let your eyes get heavier,

And your cheeks relax.

Feel your entire face soften,

And your shoulders lower.

Breathe…

PAUSE…

Release the pressure from your neck,

And feel your back relax,

As your spine lengthens and releases.

PAUSE…

Let your chest open,

And your arms get heavy,

Feel your stomach relax,

And your body melt deeper into your bed.

PAUSE…

Let your hips release,

And your legs get warm and heavy with sleep.

Breathe…

And let yourself float away into the night.

PAUSE…

No more worries,

No more pressure,

No more expectations.

Just you,

Here with the night,

Covered in the gentle blankets of tenderness,

And embraced with love.

Sweet Dreams, Beautiful.

💗💗💗

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