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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: Peace May 07, 2024

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Relax.

Just focus on breathing.

Feel your breath,

expand and go deep within you.

PAUSE

And, as you breathe,

just let your body relax.

Visualize any distracting thoughts

just melting away.

PAUSE

Peace.

It’s a state of being,

a wonderful feeling,

that is often hard to attain.

PAUSE

With all the noise in the world,

the stress of daily life,

the demands of others,

peace may feel like it’s

always just beyond you.

PAUSE

So, breathe.

Breathe and give yourself permission

To feel peace right now.

Just for a minute.

How does peace feel for you?

Hold onto to it.

PAUSE

Now, imagine if you can,

the TV blaring some political nonsense,

or the kids screaming for your attention.

or the neighbors hammering a new roof.

Where is your peace now?

PAUSE

So, breathe deeply again,

and hear in a whisper

the words, “Peace is in me. I am peace.”

Hear those words,

and begin whispering them to yourself.

“Peace is in me. I am peace.”

PAUSE

Keep breathing

and repeating

“Peace is in me. I am peace.”

“Peace is in me. I am peace.”

“Peace is in me. I am peace.’

PAUSE

Now, allow yourself to find

that peace in you,

that feeling you experienced

just a moment ago.

Find it, hold onto it,

and keep repeating,

“Peace is in me. I am peace.”

“Peace is in me. I am peace.”

“Peace is in me. I am peace.’

PAUSE

And, as you walk out the door

into the new day of the world,

remember YOU are peace.

It is in you.

And it is yours to share with others,

so that they know too

that they are peace.

NAMASTE, BEAUTIFUL

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Meditation: Time May 06, 2024

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Allow yourself to feel,

The gentleness of peace,

As it wraps around your body,

And softly kisses your cheek.

PAUSE

Bring your awareness into the present,

Mind, body and soul,

Stay with that consciousness,

And let yourself go.

PAUSE

One of the hardest things in life

Is to have enough time,

Often you spend it running around,

And you don’t unwind.

PAUSE

So, through this meditation,

Let’s turn back the hands of time,

So you can create space for you,

And feel joyous and sublime.

PAUSE

Now, imagine a clock ticking,

With its hands running fast around.

You put your finger on top of the hand,

And watch as it slows down.

PAUSE

And when your finger lets it go,

The clock hand starts again.

On a journey long and fast,

A journey with no end.

PAUSE

Now imagine in your life,

Putting your finger on the clock,

Stepping back and taking time,

Giving yourself a needed pause.

PAUSE

So, take a moment and look at your life,

With awareness deep and clear,

That you see places to put your finger,

And make time for you appear.

PAUSE

The challenge now

Is to trust yourself,

And be willing to stop time.

Learning to say “no” is difficult,

But if you do,

All will be fine.

NAMASTE, BEAUTIFUL

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Meditation: Nourish Your Senses May 05, 2024

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Open your heart, mind and body,

and just feel them.

Feel their peace.

Feel their connection.

Feel their energy.

PAUSE

Now, breathe.

Breathe into your heart.

Breathe into your mind.

Breathe into your body.

And just relax.

PAUSE

Now, bring your awareness

to your sense of sight.

And, as you do,

imagine seeing

a beautiful field

of brightly colored flowers.

Take in the flowers,

and let the positive feelings they embody

nourish you.

PAUSE

Now, turn your attention

to your sense of hearing.

Imagine your favorite song playing.

Embrace how the sound

travels through your ear

to your whole body.

Notice how it makes you feel.

Go with the feeling,

and the joy it brings.

PAUSE

Breathe in deeply,

and as you do,

awaken your sense of smell.

PAUSE

Now, envision smelling

a smorgasbord of food,

cooking in the kitchen.

Meat in a rich broth.

Aromatic vegetables roasting.

And delicious chocolate chip cookies baking.

Take in the smells,

and the joy to your soul

that they bring.

PAUSE

Now, turn your attention

to your sense of taste.

Imagine standing outside at the ocean,

tasting a sweet salty breeze.

Notice how refreshing and grounding it is.

Feel how it connects you with

natural life of the beach.

Hold onto those wonderful feelings

of connection.

PAUSE

Breathe in again,

And gently rub your fingers together

While imagining a piece

Of cool silk between them.

Feel your hands glide over the silk.

Feel how sensuous and luxurious

it is,

all at once.

Bask in the luxurious feelings.

Observe how they

heal and energize you.

PAUSE

Now, breathe again.

This time, through all your senses.

Feel how full and rich they are,

and how when they are nurtured,

you feel nurtured.

Know that you have the power

to feed your senses,

and in doing so,

you nourish yourself.

Take this with you always.

NAMASTE, BEAUTIFUL

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Meditation: Filling the Needs of Your Chakras May 04, 2024

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Breathe in and relax.

Focus your breath

on your root chakra,

at the base of the spine.

Breathe into the chakra.

PAUSE

While breathing,

ask the chakra

what it needs

for you to be grounded.

Listen with your heart,

and visualize the chakra

being filled

with the needed energies.

PAUSE

Breathe into your

sacral chakra,

into your abdomen,

below your navel.

PAUSE

While breathing,

ask your sacral chakra

what it needs

for you to create in your life.

Listen closely,

and visualize connecting the chakra

with the energy to meet that need.

PAUSE

Find your core,

where your solar plexus chakra is,

and breathe deeply into it.

PAUSE

As the breath fills your center,

ask the chakra what it needs

for you to feel confident.

Listen with your heart,

and gently allow yourself

to fill that chakra

with the energies needed.

PAUSE

Move your breath

into your chest,

your heart chakra.

Breathe and ask it what it needs

for you to love others

and yourself.

Let the answer come.

See yourself acting on the answer.

PAUSE

Shift the focus of your breath

to your throat chakra.

Listen gently,

as you breathe into this chakra.

Let it tell you

how you can communicate

in ways that connect with others

and honor yourself.

Fill the throat chakra with energy.

Hold close the throat chakra’s wisdom.

PAUSE

Now, breathe into the

third eye chakra,

located between your eyebrows.

Ask the chakra

what it needs

to increase your intuition.

Listen with your heart,

and see the chakra

filled with energy.

Honor the chakra’s answer.

PAUSE

Now, breathe into your crown chakra,

at the top of your head.

Let the chakra tell you what it needs

to deepen your spiritual connections.

Listen. Visualize energy flowing into this chakra.

Then commit to honoring the chakra’s needs.

PAUSE

Take a minute,

and breathe through

all the chakras.

Let their energies come alive.

Let their wisdom integrate in you.

So you feel

spiritually connected and fulfilled

as you go about your day.

NAMASTE, BEAUTIFUL

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Meditation: Loving Your Inner Child May 03, 2024

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Find a comfortable position,

and let your body just melt into it.

Feel the relaxation all over.

PAUSE

Breathe into the relaxation,

moving it through your entire body.

PAUSE

Stay with your breath,

as it flows through you,

with each inhalation,

bringing deeper relaxation

and tranquility.

PAUSE

Now, go inside.

Go inside to that place

where your Inner Child lives.

That part of you that

can be full of joy,

or that still has

broken parts to heal.

PAUSE

Visualize your Inner Child.

What do they look like?

How is their attitude?

Are they happy or hurting?

Stay with them until you understand.

PAUSE

If your Inner Child is hurting,

wrap your arms

around yourself,

around your Inner Child

and hold them close.

Hold yourself and rock

Your Inner Child.

Feel the love and nurturing coming to you.

PAUSE

Now, take a moment

to listen and observe

your Inner child.

What do they need?

Listen closely.

See if you can understand and feel

what they need.

PAUSE

Now, see yourself

holding hands with your Inner Child.

Imagine taking a walk with them

and comforting them,

supplying them

with what they need.

Hold those feelings close.

PAUSE

Take a deep breath now,

and look in the eyes

of your Inner Child.

From a place of love,

promise them

that you hear them,

that you will honor them,

and that you are grateful for them.

And when you’re ready,

come back to the present

and know that you are capable

of healing your Inner Child.

Any time. Anywhere.

NAMASTE, BEAUTIFUL

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Meditation: Fulfilling Breath May 02, 2024

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Breath is life.

So, slowly, deeply breathe.

Breathe in life.

Then, let it out.

And repeat.

Slowly, deeply breathe in life.

And let it out.

PAUSE

Keep breathing,

until a gentle rhythm forms,

until you feel connected

to your breath.

PAUSE

Now, visualize your breath,

as it travels through you.

See it as you inhale,

opening chest,

bringing life-giving energy

to your core.

Feel your core blossoming.

Embrace that radiant energy.

PAUSE

Continue breathing,

and follow your breath,

as it expands into your back,

opening it, relaxing it.

Feel the infinite reach of your breath.

Swim in the feeling of openness.

PAUSE

Now, see the breath,

as it stretches to your shoulders and neck,

strengthening and revitalizing them.

Feel the strength growing and the

gentle unfolding of the muscles.

Acknowledge the power and resilience

of these muscles.

PAUSE

Imagine now, seeing your breath travel

through your head,

inside and out.

Let it release your cheeks and sinuses,

create expansion in your brain,

and connect to your third eye and crown chakra.

Feel the surge of energy to all these parts.

PAUSE

Now, envision the breath,

traveling again to your core,

and then flowing its regenerative energy

into your abdomen and hips,

as they soothe and mend

The creative life force.

Welcome these therapeutic vibrations,

PAUSE

Continue breathing.

And focus on the power of your breath

moving to your legs, knees, and feet.

As you breathe,

notice sturdy energy pouring into these areas,

keeping them firmly balanced and strong.

Receive these powerful, balancing energies with gratitude.

PAUSE

Now, draw in another deep breath,

and let it flow into all areas.

Let your whole body circulate with the

life-affirming radiance of your breath.

NAMASTE, BEAUTIFUL

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Hello From Katie 💓 - Mental Health Awareness Month + What to Do in Low Moments May 01, 2024

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Hey, it's Katie, and today, I'm here to say hello and give you a little update.

It's May 1st today, which means we're stepping into Mental Health Awareness Month.

What have you been doing to be kind to your mind lately?

On today's solo episode, I'm sharing about some fun, extra meditations we're putting out for you across the network, some for mental health, some for moms, and some to share about other podcasts the team and I love to support our mental health.

I'm also sharing the two things that are working really well for my mental health lately!

And...I'm sharing a poem I wrote in one of those "ugly" moments of life. I hope it resonates and that you are inspired to continue on your perfectly imperfect journey of being you!

Namaste, Beautiful,

Katie

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Meditation: The Art of Self-Care May 01, 2024

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Relax your whole body.

Gently, quiet your mind.

Give yourself the space

to totally unwind.

PAUSE

Breathe in more relaxation.

Feel the peaceful flow.

Breathe some more,

and let the tension go.

PAUSE

Most days, you give to others,

without thinking what’s best for you.

It’s time to turn your attention inward,

and give yourself what’s due.

PAUSE

So, breathe and imagine,

your muscles being massaged.

Warm hands working out the tension,

until it’s completely dislodged.

PAUSE

Allow yourself to experience,

the release of pain and stress.

And caring for your body,

so you’re at your best.

PAUSE

Now, take a minute and listen,

to a whisper of a prayer,

holding onto to the affirmation that

you deserve good care.

PAUSE

Now, breathe and shift your focus,

to your busy mind.

With so many thoughts crossing it,

it begs to be realigned.

PAUSE

So, imagine a massage,

of your temples and your cheeks,

and some gentle forehead rubs

that makes distracting thoughts decrease.

PAUSE

Now you can find the space,

inside your calming brain,

to put yourself first,

without additional strain.

PAUSE

So hear that whisper In your ear,

Affirming your incredible worth.

And practice the art of loving care:

It’s like a complete rebirth.

PAUSE

Now that this makes sense,

let it settle deep within.

The art of caring for yourself

is nothing short of a big win.

Embrace your many blessings.

NAMASTE, BEAUTIFUL

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Let Go of Control and Fall Asleep Apr 30, 2024

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It’s out of your hands, my love.

It’s time to loosen your grip.

To let go of control of that which is making your mind spin,

So you can surrender to the deep sleep that is here.

Come,

Into your body,

And out of your head.

Away from the racing thoughts and storm clouds of worry,

And into the slow, undulating waves of your breath.

In and out.

Cool and warm.

Expanding and releasing.

Breathe…

PAUSE…

It’s all going to be okay.

Here in this moment, you have no control over that which you desperately want.

A specific outcome,

Another person’s actions,

Mother Nature.

There is no amount of worrying or thinking that will change this moment.

So surrender your desires to the stillness of the night,

And trust in her and the wisdom of the universe.

PAUSE…

Inhale to touch the stillness,

Exhale to release control.

Breathe in,

Breathe out.

PAUSE…

Unwind the tension in your body,

Setting free all the tight parts so they can sink even further into your bed.

PAUSE...

Stress lives in the dark,

Love is in the light.

So invite every cell in your body to shift from control to faith,

From worry to hope,

From dark to light.

PAUSE…

Be here in the light,

Bathing in the soft yellow blankets of hope.

Let them soothe you as you dream of possibilities,

And whisper your prayers to the Universe.

And then let go,

You have no more control right now.

PAUSE…

So feel your body melt further into your bed,

And your mind hum with spaciousness.

No more thinking.

No more doing.

Just being,

One with love.

One with trust.

PAUSE…

Sweet Dreams, Beautiful

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Meditation: You Are the Dancer of Your Life Apr 30, 2024

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Close your eyes.

Breathe.

And slow the thoughts in your head.

PAUSE

Draw into yourself,

so you’re

comfortable,

relaxed,

and at peace.

PAUSE

Now, focus on

letting any tension or stress

simply melt away,

so you’re relaxed

and calm.

PAUSE

Imagine, if you can,

seeing yourself

going about your day,

Follow yourself as you

Work,

Tend to the home,

Care for family,

And take care of

all those responsibilities

that keep things running smoothly.

It’s okay if you feel momentary stress or overwhelm.

PAUSE

Now, take a

deep, cleansing breath,

and see if you can imagine yourself

as a ballerina,

dancing gracefully on her toes.

PAUSE

As you go through your day,

you gently dance through these activities,

while gliding and moving

on your toes.

Pausing

and

pirouetting

with deliberate ease.

PAUSE

Observe how you handle

each responsibility you dance through

with

focus,

grace

and the fluidity of a ballerina.

PAUSE

Now, breathe in again,

and take a moment

to notice the serenity

that’s now part of you.

PAUSE

Everything moves and flows

like a dance,

with you as both

dancer

and choreographer.

You are in control.

PAUSE

Breathe in again slowly,

letting the richness of the breath

open you more.

Take a moment

for gratitude,

expressing appreciation

Because you are in control

of how you handle

the choices and responsibilities

in your world.

You are the choreographer and dancer

of your life.

Now and always.

NAMASTE, BEAUTIFUL

💗💗💗

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