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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: Your Dance to Peace Apr 29, 2024

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Take a moment in gratitude,

a moment to just

be appreciative for all in your life.

PAUSE

Know that all in your life

has a purpose,

and moves you toward

your highest good,

where you find your greatest peace.

PAUSE

Now, breathe deeply,

and as you do,

visualize peace.

Your peace.

What does peace look like for you?

How does peace feel in your life?

PAUSE

Once you have that vision,

place yourself in it as a dancer,

any dancer you want to be.

PAUSE

Now, breathe,

and begin dancing.

dancing toward your vision of peace,

taking steps forward

to where you want to be.

PAUSE

Observe your dance.

How are your arms moving?

Your legs?

Your core?

They may move toward the peace,

and at times,

fall back some.

That’s okay.

PAUSE

When a thought or scene arises

that pulls you away

from your peace,

find a dance move

that puts you

back on the path.

Visualize yourself

dancing toward your peace again.

PAUSE

Now, imagine that you’re there,

standing right before your peace.

What dance step do you take

to enter peace?

Allow yourself to take that step.

PAUSE

Breathe and stay in your peace.

Notice how it feels,

How your body feels,

How your mind feels.

Take this new consciousness with you.

And, any time, you feel

you’re being pulled out of

your peace,

visualize the step you can take

to enter it again.

And remember:

You are in charge of your peace.

Always.

NAMASTE, BEAUTIFUL

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Meditation: Shake Off the Anxiety Apr 28, 2024

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Center yourself,

turning your focus inward,

and allowing yourself,

to just be.

PAUSE

Notice your breathing,

as it forms a gentle rhythm,

one that’s smooth and relaxing.

PAUSE

Draw in another breath,

and let this breath

reach out

through your entire body,

opening and relaxing it.

PAUSE

Take a moment,

and connect with your body.

Check in with it.

PAUSE

Now, imagine how you feel

when carrying a heavy burden.

You might feel weighed down,

slowed down,

or maybe even stuck.

Take a minute to acknowledge

how this affects you.

PAUSE

Breathe in deeply and fully.

.

Now, vIsualize, if you can,

your body beginning to move slowly

through the burden,

a slow dance,

physically moving through it,

and shaking the burden.

Let the dance flow

a little more

and a little more.

PAUSE

And, as you move and shake,

see and feel the burden

lessen its hold on you.

As you dance and sway,

watch the burden fall away.

PAUSE

Pause, and breathe in again.

And when you’re ready,

connect with a fear

or some anxiety

simmering in your core.

Sit with it for a minute.

Become familiar with it.

PAUSE

Now, imagine shaking and dancing

through the anxiety,

Drawing in and using its energy

to move creatively

with great strength and direction.

PAUSE

And, as you dance away the anxiety,

feel it replaced

with peace

and grounding.

PAUSE

Take another breath,

and breathe in the peace,

Know that you have the power

to shake away that anxiety or burden,

and turn it into positive energy,

or to just let it go.

All you have to do is

dance through it.

NAMASTE, BEAUTIFUL

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Meditation: The Dances of Our Emotions Apr 27, 2024

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Come inside,

centering yourself.

Turn off the outside world.

PAUSE

Allow yourself a moment

to be in the present,

becoming aware of

all that’s around you.

PAUSE

If a distracting thought

passes by, let it.

Your focus

Is on you.

PAUSE

Now, from this

calm, observant place,

imagine the emotion of Fear

as a tap dancer.

PAUSE

For a moment,

Fear is quiet.

And then, the tapping begins.

It starts slowly,

then intensifies,

becoming louder, faster

more robust.

It may even feel a bit desperate.

PAUSE

Take a moment to watch Fear dance.

What do you see from the dance?

What can you understand about

your Fear as she dances?

Take hold of this healing knowledge.

Bring it into your consciousness.

PAUSE

Now, breathe.

Let Fear fade,

and calm return to you.

PAUSE

After a moment,

you notice the emotion

of Grief rising from the ground,

like a modern lyrical dancer.

PAUSE

Grief’s moves are powerful,

and filled with pain.

Grief’s arms rise high and fall low,

and he jumps in the air in splits,

before falling to the ground

on his knees.

Grief is aware that he must keep moving

through the pain.

How can you use Grief’s dance

to understand and move through pain?

Bring this awareness into you.

PAUSE

Now, breathe.

Let Grief fade,

and calm return to you.

PAUSE

After a minute,

notice the emotion of Joy

twirling with warmth and happiness.

PAUSE

Joy moves her hips,

brings her arms up high.

Every step is filled

with beauty.

What is Joy saying to you

about your life?

Is Joy with you?

PAUSE

Take a moment,

and allow yourself to feel your Joy.

Allow yourself to integrate Joy

into your being.

PAUSE

Draw in a deep breath,

and give thanks to these emotions

and their dances.

Know they are a part of you,

and that they can be danced through

with grace, love and success.

Always.

NAMASTE, BEAUTIFUL

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Meditation: Laughter Lightens the Load Apr 26, 2024

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Breathe from you center

and, while breathing,

Let a smile cross your face,

and a sense of ease

flow through you.

PAUSE

Now, breathe some more,

and relax as well.

Turn your attention inward,

where greater calm dwells.

PAUSE

As you think about your day,

and all you have to do,

this may cause some stress

and anxiety, too.

PAUSE

So, move your focus

back to your smile,

Stay with it,

For a little while.

PAUSE

Observe how your stress,

Begins to ease,

When you’re engaged in a smile,

Your anxiety flees.

PAUSE

It’s not only smiles,

That chase away stress,

A sense of humor and laughter

can make it much less.

PAUSE

So, imagine yourself laughing,

When the stress is tough,

Handling it with grace,

Instead of giving up.

PAUSE

Now, crack a joke,

Any kind will work,

Anything to shift your mind,

And to put the stress in reverse.

PAUSE

And while you’re laughing,

Notice light all around.

Laughter is pure energy,

That spreads and compounds.

PAUSE

Stay with the laughter and light,

Let them sink into your being,

It’s good for mind, body, and spirit–

Your total wellbeing.

PAUSE

Hold this smiling space

all through your day.

If you do,

No stress will get in your way.

PAUSE

So, when your world gets tough,

And you want the stress to pass,

Put a smile on your face,

And see if you can laugh.

NAMASTE, BEAUTIFUL

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Meditation: Writing Your Stress Away Apr 25, 2024

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Open your heart

and find the stillness

of the presence,

Deep within you.

PAUSE

Stay with that stillness,

Breathing into it,

Letting it float through you,

Like a gentle cloud.

PAUSE

And while holding space

in the stillness,

Imagine a journal and pen

materializing before you.

PAUSE

And with this journal,

The stress you need express,

The tension blocking you

from moving forward,

All write themselves into the journal.

PAUSE

So, take a minute and breathe,

And, as you breathe,

Let the stress out,

Let every bit of stress

write itself on a page

in your journal.

PAUSE

Now, breathe deep,

taking a pause

to release all

the stress onto the page.

PAUSE

Imagine looking at the page

with all your stress emptied

onto it.

Look at what’s written on the page.

PAUSE

And, now, imagine if you can,

An eraser gently erasing the stress.

And with each stress removed,

a feeling of greater calm comes over you.

PAUSE

Observe the eraser work,

until every bit of stress

is completely gone,

and there is only

a blank white page.

Breathe, and feel the deep relaxation

around you.

PAUSE

After a moment,

visualize the pen writing again.

Watch closely,

as each stroke of the pen

forms letters and words,

until you see the words:

“I am powerful.”

See those words.

Hear those words.

PAUSE

The pen writes another line,

and you watch until

these words appear:

“I am calm.”

See those words.

Hear those words.

PAUSE

Breathe, and observe

the pen writing more:

“I can handle it all easily.”

Let those words

move through your entire being.

PAUSE

Now, take a minute and breathe,

letting all three phrases blend with your spirit:

“I am powerful.”

“I am calm.”

“I can handle it all easily.”

PAUSE

And when you feel stressed,

remember your secret journal,

with these magic words

and their energies written in it

Because you can handle it easily.

NAMASTE, BEAUTIFUL

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Meditation: Quiet the Mind Apr 24, 2024

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Center yourself,

and turn inward,

shifting your focus to you.

PAUSE

Breathe in deeply, fully,

letting a wave of relaxation

wash over you.

PAUSE

And as you breathe,

you may notice stray thoughts

trying to wriggle their way

into your peace.

Breathe.

PAUSE

Now, breathe into your mind,

and let your breath

bring calm and stillness

to your mind.

PAUSE

If any thought,

tries to find its way in,

breathe it out,

and watch it dissipate.

PAUSE

If any worry pops up,

breathe it out,

and see it disperse

into mist,

and then fade away.

PAUSE

If any “to-do”

tries to push through

and steal your attention,

breathe it out,

and watch it fall away.

PAUSE

Take a minute in the stillness.

Feel what it’s like,

with your mind quiet.

PAUSE

Stay with this feeling.

Get to know this feeling.

Remember, you control this feeling.

PAUSE

Now, pause,

and let the idea

that you can control

this beautiful stillness

settle in you.

PAUSE

Acknowledge to yourself that

you can call on the stillness,

when too many thoughts,

or worries,

or “to-do’s”,

crowd your mind.

All you do is breathe in the stillness,

And breathe out the racing thoughts.

Breathe in the stillness.

Breathe out the racing thoughts.

PAUSE

Now, settle into this awareness.

Breathe it in,

and let it stay with you,

All day long.

NAMASTE, BEAUTIFUL

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Clarity Amidst the Chaos and Pain Apr 23, 2024

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Your heart is heavy with emotions.

Deep sorrow. Outrage. Fear. Confusion.

You’re mortified by the pain and the injustice.

Bursting with all of the charged emotions.

Your mind is spinning and your body is vibrating.

So the intention of today’s meditation is to give you the space to breathe through it all. To honor all the emotions and give them a safe space to live and speak their words of wisdom to you. So you may gain clarity amidst the chaos and the pain.

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

Close your eyes and take a deep breath in, letting the air fill your chest and your belly,

And exhale it all the way out, letting your breathing find a slow, natural rhythm.

Breathing in just a little longer with each breath in, and breathing out just a little more with each breath out.

Notice the fast beating of your heart.

And just imagine that the rhythm of your breath is slowing your heart rate down.

Breathe.

PAUSE…

Let your breathing release the tension in your body.

Relaxing your shoulders,

Unclenching your jaw,

Softening your cheeks,

Relaxing your arms and hands,

Letting your chest and belly melt,

And relaxing your legs and your feet.

PAUSE…

Now imagine with me that there is a hot, red fire inside of your belly.

It’s fueled by all the emotions and thoughts you’re experiencing right now.

This fire is not contained, its flames are stretching and licking everything it can reach.

Watch the fire burn within you.

Anger. Sadness. Fear. Confusion.

PAUSE…

Take a deep breath in and as you do, notice the energy of the fire sync with your breath,

So that when you breathe all that air out, the fire begins to still.

Take another deep breath in, watching the fire expand just like your belly,

And on your exhale, see the fire shrink and soften.

Settle into the normal rhythm of your breath,

And notice the life of the fire inside of you has also settled into a state of stillness.

It continues to glow with red heat,

And as you allow yourself to look deeply into its layers,

You know within it lies the wisdom and clarity you crave,

Beyond the loud roar of its flames, into the heart of the fire.

So be here for a few minutes,

Just you and the fire inside of you.

Stare into it and let yourself receive what is here for you.

There’s no need to force anything,

Simply breathe and listen.

PAUSE…

You are a beautiful being of love.

And who you are matters.

What you choose to do with this fire matters.

May the clarity you gain in listening guide your light to shine its brilliance onto our world.

Namaste, Beautiful.

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Meditation: A Meditation for a Stressful Week Apr 23, 2024

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It was the week like no other,

And all through the home,

There was no time for yourself,

No time to breathe and be alone.

PAUSE

The family is coming,

The house is a mess,

The kids are out of school,

And you’re not even dressed.

PAUSE

Then, like magic in the air,

You can’t help but hear it,

A tiny whisper comes to you

Like a loving spirit.

PAUSE

So you pause and listen,

Relax, and sink into your bed.

You work on letting go

Of the tension in your head.

PAUSE

And now, slow your mind,

That’s going a thousand miles a minute,

Take a deep breath,

And just relax in it.

PAUSE

As your mind and body

Become more serene,

The tiny whisper reminds you

What life really means.

PAUSE

So, breathe in the peace,

That your body and soul need,

Let it sit in you and grow,

Like a fresh, new seed.

PAUSE

Now, let peace flow through your body,

Like a radiant white light,

Feel it healing your feet and legs,

So they don’t feel so tight.

PAUSE

Let the light shine,

Softening your hips and your center,

With every breath you take,

Relax and surrender.

PAUSE

And, now, the divine light

Radiates through your back and chest,

Soaking up the tension,

And letting you rest.

PAUSE

The light now settles,

On your shoulders and neck,

Easing their tension,

And letting calm take effect.

PAUSE

Next, the light shines

All through your head,

Replacing stressed thoughts,

With tranquility instead.

PAUSE

Last, but not least,

The light shines all around you,

Blessing you with a calming shield

That relaxes and grounds, too.

PAUSE

So carry the light shield

To melt the daily stress,

It will keep you feeling

Grateful, peaceful

And completely blessed.

NAMASTE, BEAUTIFUL

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Special Podcast for You for Stress Awareness Month - Calm Mind Apr 22, 2024

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A few years ago, my friend had a panic attack. As she told me about it afterward, my heart hurt for her and I wished there was something I could do to help. So, I created a meditation that she could keep on hand. And then I created another, and then another. And soon, I launched an entire podcast called Panic Attack Meditation to help her and others during those incredibly intense moments of high anxiety and panic attacks. If you find yourself or someone you love needing support like this, make sure to follow Panic Attack Meditation on your favorite podcast player so you can have them on hand when you need them. Right now, I want to share a listener favorite called Calm Mind. I hope you enjoy it.

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Meditation: Let the Stress Go Apr 22, 2024

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Get comfortable

wherever you are,

And just take

a few deep breaths

to settle yourself.

PAUSE

Take a moment

to turn inward,

And explore the richness,

the vastness,

of peace within you.

Stay with that peace.

PAUSE

There are days and weeks

when you’re overburdened,

when there’s just too much to do,

and too little time to do it.

PAUSE

Keeping with the peace

inside you,

Imagine a clock on the wall

ticking away,

A clock telling you

how much time you

have for this and for that.

PAUSE

Draw a deep breath,

and breathe into the clock.

Breathe into it

until you see,

The hands of the clock

gently letting go,

and sailing away.

PAUSE

Now, visualize yourself

removing the clock

from the wall,

Setting in a box,

and closing the lid.

PAUSE

After you close the box,

Feel yourself growing strong

and taking charge.

PAUSE

Visualize yourself

deciding when and how

each thing on your to-do list

will happen.

And each time you decide,

Take a deep breath,

and hear:

“I let all the stress go.”

PAUSE

It’s whispered in the air again:

“I let all the stress go.”

PAUSE

It’s all around you gently saying:

“I let all the stress go.”

PAUSE

Now, visualize those words

Sinking into you,

Flowing like a river,

and finding their way

to your heart.

PAUSE

Now, gently fold your hands

as if in prayer.

and as you do,

Hear the words:

“I let all the stress go.”

PAUSE

NAMASTE, BEAUTIFUL

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