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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: Regret No More Apr 21, 2024

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Breathe deep and turn inward,

To a quiet space.

Find relaxation flowing like a fountain,

In this perfect place.

PAUSE

And, as the fountain serene,

Flows through your limbs and center,

Open your heart,

And let the peace enter.

PAUSE

Take a deep breath,

And hold these feelings.

Keep the calm close,

As you begin healing.

PAUSE

So, take a moment to breathe,

And let the last year come back,

Like a movie on a screen,

Where you’re ready to act.

PAUSE

Find a place in the film,

Where you felt regret,

And hold that feeling in your hand,

LIke you’ll never forget.

PAUSE

Now, imagine opening your hand,

And a butterfly sails free,

“You’ve learned your lesson,” it says,

“So move on, please”

PAUSE

For regrets are to be acknowledged,

And learned from for sure,

But they need to be released to the Universe,

To show they’ve really been heard.

PAUSE

So, with each regret you find,

In the last year of your life,

Acknowledge it.

Bless it.

Then, release the strife.

PAUSE

Keep working on this opportunity,

For you to release.

And hold that space,

of perfect peace.

PAUSE

The more regrets you learn from,

and let go of their baggage,

The better you will be,

As more time passes.

Blessings.

NAMASTE, BEAUTIFUL

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Meditation: It's Not Always a Straight Path Forward Apr 20, 2024

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Find a place of solitude,

a place that lets you relax,

and honor the peace inside you.

PAUSE

Breathe deeply into the peace,

So that it spreads across

Your body,

Your mind,

Your soul.

And you feel grounded and relaxed.

PAUSE

Take a moment and think of

the many paths in your life.

Notice their twists and turns,

their dips,

their U-turns,

and how some of them ended up

in a completely different place.

Breathe this understanding into acceptance.

PAUSE

Now, bring your attention to the path you’re on now,

A path leading you to your future.

What does your journey look like?

PAUSE

Now, imagine you’re on your path to the future,

and a detour occurs.

At first, you might be anxious,

or angry,

or may want to give up.

All of those feelings are okay.

PAUSE

Now, take a minute

and see if there’s something

from your past journeys

that you can pull into this journey.

PAUSE

Visualize your resiliency when detoured.

Visualize your creativity to find a new way

on your path.

Visualize your openness to change.

PAUSE

Now, imagine yourself

navigating the detour

with what you’ve learned from your past.

See yourself heading back toward your future.

PAUSE

Breathe.

Breathe into the vision of your future.

And know that the path may wind.

The path may turn.

The path may change.

And no matter what,

you will still land in the perfect place.

NAMASTE, BEAUTIFUL

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Meditation: Things The Past Taught Me Apr 19, 2024

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Find a quiet, comfortable space

that is just for you.

Settle in and relax.

PAUSE

Take a breath and let your shoulders sink.

Let your chest relax.

Feel your whole body

just easing up.

Just relaxing.

PAUSE

Now, see if you imagine

looking back into your past,

and finding one key moment–

A difficult time.

See yourself at that time.

PAUSE

Breathe.

And call to yourself

in that difficult time.

You may see yourself sad or hurting,

angry or confused,

or even stuck and without motivation.

Reach out to yourself.

PAUSE

Imagine pulling yourself close.

What would you tell yourself about this difficult time?

How did it change you?

What could you do to help them?

Whisper your answer.

PAUSE

Now, breathe deep,

and imagine another period of challenge in your life.

Another period where you would like to

reach out to your past self

and talk with them.

PAUSE

Find yourself in that challenging period.

How did you look back then?

How were you feeling?

Take the hands of your past self,

and hold them

while offering advice.

What could they do in this situation?

Let them know it will be all right.

PAUSE

Breathe,

And let one more difficult experience in your past

come before you.

Only this time, listen.

Listen to what your past self

says you are learning from this challenge.

Did you really learn that?

See the strengths in your past self

that got you through the challenge.

PAUSE

Take a moment,

and find your way back to the present.

Sit for a minute with these experiences.

Breathe in what they taught you.

Breathe in what strengths you brought to them.

Breathe in your gratitude for where you are now,

and where you can go because of them.

Honor these parts of you going forward.

NAMASTE, BEAUTIFUL

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Meditation: Looking Back to Go Forward Apr 18, 2024

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Bring your focus inward,

to the quietness of your breath,

to the stillness of

who you really are.

PAUSE

Pause for a moment,

and embrace the newness of this moment.

the newness of you.

PAUSE

Imagine, now, a crystal blue river

gently streaming before you,

A river of your past.

PAUSE

As you gaze into the waters,

you see lighted images

bubbling up to the surface–

Images that defined you.

Stay with these images.

PAUSE

As each image surfaces,

reach into it,

acknowledging what you learned

and how the experience defined you.

PAUSE

Some of the images may be painful,

And that’s okay.

Try to focus on what the experience gave you.

Did it teach you something?

Did it cause you to pivot?

What “gift” can you draw from it?

PAUSE

Now, take a moment,

and thank each experience.

PAUSE

Breathe some more.

And as you breathe,

Let the river of the past dissolve.

PAUSE

Now, imagine you are in the driver’s seat

of your favorite car–your dream car,

With all the bells and whistles you could imagine.

PAUSE

And, as you put the car in gear,

You see your future ahead.

Your dreams and goals are all on the road before you.

PAUSE

And, as you look in the rear view mirror,

you see the experiences of the past

behind you.

But, you also notice that

all the gifts from those experiences

are passengers in the back seat.

The gifts that defined you

are coming with you to the future.

PAUSE

Breathe,

and once again thank those experiences

for tagging along.

They are key parts of you

that you will want and need

as you realize the dreams and goals

ahead of you.

Sometimes, you have to look behind

in order to go ahead.

NAMASTE, BEAUTIFUL

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Meditation for Decision Fatigue Apr 17, 2024

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As the moments pass,

I find myself wound tight,

Unsure of what’s up or down.

Much needs my attention,

My decisions, my time,

To organize the chaos around.

PAUSE

Walls start to cave,

Surroundings turn dark,

My mind can’t take any more.

I find myself frozen,

Unable to move,

Twisted thoughts are at war.

PAUSE

One more fork in the road,

One more decision to make,

Mental lists of pros and cons.

The weight is getting heavy,

Because up ahead I know,

Another fork awaits my response.

PAUSE

So I close my eyes tightly,

Pause for a moment,

And let my breath take me from here.

It floods my head softly,

With blue waves of peace,

So I can become calm and clear.

PAUSE

Breathe in real deep,

Expanding your chest,

Filling your body with air.

Exhale and release,

All that’s inside,

Hear the soft, gentle prayer.

PAUSE

Release all that’s here,

The chaos inside,

The many decisions to make.

Surrender them to,

Divine’s loving arms,

And give yourself a break.

LONG PAUSE

Breathe in, breathe out,

Let air fill you up,

And clear all the tension you feel.

Breathe in, breathe out,

Let go of the need,

To control and let yourself heal.

LONG LONG PAUSE

Now feel all that space,

The openness within,

Stress and anxiety have left.

Now take just one step,

And trust you’ll be shown,

What next decision is best.

Namaste, Beautiful

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Meditation: Let Go of the Thoughts Apr 16, 2024

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To open up the space for a silent mind,

We first need to release the thoughts that currently take up the space.

So this meditation is a visualization practice to help you let go of the thoughts.

So relax,

And settle into a position that’s comfortable for you.

PAUSE…

Release your jaw,

Soften your belly,

Drop your shoulders,

And relax your back.

PAUSE…

Breathe…

PAUSE…

See if you can imagine yourself sitting on the bank of a river.

The grass is green and soft under you.

The sun blankets you with a welcoming warmth,

And the wind softly kisses your cheeks.

PAUSE…

Hear the gentle noises of the river,

As you sit here peacefully,

And quietly.

PAUSE…

Bubbling up out of nowhere,

Begins your thoughts.

Wanting to plan out your day,

Wanting to organize,

Wanting to worry.

PAUSE…

As you feel them arise,

Imagine each of them becoming a leaf,

Hugging the air as they fall gently into the river.

PAUSE…

And then observe those leaves - your thoughts -

Being carried down the river,

One by one,

As you let them go,

As you remain on the bank of the river.

Calm,

Peaceful.

Free.

PAUSE…

Let them go,

Each of those leaves of thoughts.

Let them fall into the river,

And float downstream,

Away from you,

As you remain here,

Whole.

Still.

LONG PAUSE…

Now come inside,

And feel the lightness in your heart,

And the open space of your silent mind.

Namaste, Beautiful

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Meditation: Stay in the Present Apr 16, 2024

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Close your eyes,

And allow your body to melt.

Breathe…

And bring your attention

To the rhythm of your breath.

PAUSE

In,

And out.

Flowing fluidly through you like a river.

In,

And out.

Breathing just a little deeper with every inhale,

And breathing out just a little longer with every exhale.

PAUSE

Stay here with your breath,

Your portal to the present.

Feel everything else fade into the background,

As you become one with your breath.

LONG PAUSE

If your future feels uncertain,

If you feel uprooted.

If you keep playing scenes,

Of what could possibly occur.

PAUSE

You mix in all the emotions,

With logistics that could happen.

And pretty soon, you’re heavy,

With visions that are a blur.

PAUSE

Feel all the emotions,

Of worrying about the future.

But know that you,

Don’t have to hold them.

PAUSE

They can all float away,

On the currents of your breath,

Losing their power,

To stress and overwhelm.

PAUSE

So let them all go,

The worries of the future,

As your attention,

Comes deep inside.

PAUSE

Remind yourself you’re here,

Planted in this moment,

Nothing exists beyond this yet,

On the other side.

PAUSE

So find your breath again,

And this time find roots,

And dig deep,

Into the now.

PAUSE

Vibrate with love,

The core of who you are,

Let go,

And trust you’ll know how.

LONG PAUSE

Namaste, Beautiful

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Meditation: Power in the Pause Apr 15, 2024

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The winds begin to whistle,

The rain begins to pour.

The storm around you howls,

You don’t know what’s in store.

PAUSE

You feel your feet leaving,

The ground that anchors you.

You feel your heart’s fast beating,

Fear starts flooding you.

PAUSE

So breathe…

And choose to take a pause,

Slowly detach from the storm.

Breathe…

Observe your spinning thoughts,

Now’s your chance to transform.

LONG PAUSE

Like the eye of the storm, there is,

Calm inside of you.

Pools of peace awaiting,

To reflect to you what’s true.

PAUSE

Answers to your questions,

Solutions to the pain,

Relief from all the weight,

That you have had to maintain.

PAUSE

So breathe…

And sink into the pause,

Let the storm pass on by.

Breathe…

Clear your mind of thoughts,

The Universe hears your cries.

LONG PAUSE

When storms come, it can be,

Easy to react and stress.

This can cause a hurricane,

Causing a bigger mess.

PAUSE

But when you learn to pause,

Amidst dark moments in life,

You realize there are better ways,

to handle the storm outside.

PAUSE

Spirit starts to whisper,

Sweet words that calm and guide.

It’s deep within the pause that,

You hear the wisdom she provides.

PAUSE

So breathe…

Be still within the pause,

No storm has power over you.

Breathe…

And listen for what’s here,

Love will guide you through.

LONG PAUSE

Namaste, Beautiful

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Meditation: Relax From Head to Toe Apr 14, 2024

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Beneath the vast expanse of the sky,

Come inside, and close your eyes.

A golden stream, a cascade from above,

Whispers of peace, an offering of love.

PAUSE

Head held high, a crown of light it weaves,

Soft waterfall of serenity relieves.

Forehead furrows smoothed by gentle light,

Stress dissolves, everything is right.

PAUSE

Eyes bathed in warmth, fatigue's gentle sway,

Golden luminescence, worries swept away.

Cheeks and jaw embraced by tender gleam,

A soft touch dissolves the day's harsh dream.

PAUSE

Neck and shoulders, a warm and soothing tide,

Knots untangle, tension starts to slide.

Arms, like feathers, weightless they become,

Floating on clouds, comfortably numb.

PAUSE

Heart's center expands, a calming space,

Chest rises and falls in a tranquil embrace.

Beating slower, in rhythm with the earth,

A symphony of peace, a moment of rebirth.

PAUSE

Torso embraced by warmth, a gentle hold,

Organs at rest, in harmony they fold.

Lower back and hips, tension slips away,

Comforting blanket, relaxation holds sway.

PAUSE

Down through thighs, knees, and calves it flows,

A tender massage as calmness grows.

Lightness in legs, a gentle, soothing stream,

Each muscle unwinding in this tranquil dream.

PAUSE

Finally, feet touched by the golden glow,

Grounding roots found deep below.

From head to toe, a radiant light's caress,

A symphony of calm, relieves all the stress.

PAUSE

In this quiet space, linger and breathe,

Inhale tranquility, let go, and receive.

A sanctuary within, a haven to know,

Feel relaxation, from head to toe.

Namaste, Beautiful

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Meditation: Affirmations for Stress Relief Apr 13, 2024

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Slow yourself down,

And let yourself go.

Breathe…

And sink into the gentle rhythm of your breath.

LONG PAUSE

I am capable of handling any challenge that comes my way.

With every breath I take, I fill my body with calm and relaxation.

I release tension with every exhale, feeling more at ease.

PAUSE

I trust in my ability to navigate through difficult times.

My mind is clear, and I am in control of my thoughts.

I let go of things beyond my control and focus on the present moment.

PAUSE

I am surrounded by positive energy that uplifts and supports me.

Each step I take is a step away from stress and towards peace.

I choose peace over worry and calm over chaos.

PAUSE

I have the power to create a peaceful and harmonious life.

I release stress and embrace tranquility with every heartbeat.

My mind is a sanctuary of calmness and serenity.

PAUSE

I am resilient and can overcome any obstacle.

My strength is greater than any challenge I may face.

I find joy and pleasure in the simple moments of life.

PAUSE

I am not defined by stress, and I release it with ease.

I cultivate a sense of inner peace and balance.

I am in tune with my body, and I respond to its needs with care.

PAUSE

I honor my feelings and give myself the space to breathe.

I am surrounded by love and support that nourishes my soul.

I am resilient, and I bounce back from challenges with grace.

PAUSE

I trust the journey, even when I don't understand it.

I choose to focus on the positive aspects of my life.

I am a magnet for positive energy and good vibes.

PAUSE

I let go of worries and embrace the abundance of the present.

I am a beacon of calmness in the midst of any storm.

I radiate peace, and it transforms the energy around me.

PAUSE

I am grounded, centered, and at peace with myself.

I release the need for perfection and embrace my imperfections.

I am at peace with my past, present, and future.

PAUSE

I choose thoughts that nourish and support my well-being.

I am open to new possibilities and let go of rigid expectations.

I am deserving of relaxation and take breaks when needed.

PAUSE

I trust the wisdom of my body and give it the care it deserves.

I am resilient, and each challenge makes me stronger.

I am a source of love and compassion for myself.

PAUSE

I choose serenity over stress in every situation.

I am a calm and steady force in the face of uncertainty.

I release the need to control everything and go with the flow.

PAUSE

I am surrounded by beauty and find joy in simple pleasures.

I trust the process of life unfolding.

I am a beacon of peace, and my energy influences others positively.

PAUSE

I let go of resistance and embrace the natural flow of life.

I am grateful for the moments of peace and serenity in my life.

I am connected to the rhythm of my breath, grounding me in the present.

PAUSE

I am a reservoir of calmness, and I draw from it in times of stress.

I am free from the burden of stress, and I live with ease.

I am calm, I am clear.

Namaste, Beautiful

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