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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: 10 Conscious Breaths Mar 26, 2024

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Conscious breathing is a lovely way to strengthen our ability to let go of thoughts that want to control and overpower us, and use the breath to come deep into our true selves. It is the practice of being fully present with our breath. It’s very simple. But not always easy.

So if your mind wanders and you find yourself lost from your breath, that’s okay. Just return to its rhythm, and begin again.

So settle into a comfortable position,

And close your eyes.

PAUSE…

I’ll count with you for this first round,

And then will give you space to practice on your own.

All we’re doing is silently counting each breath in,

And each breath out,

From one to ten.

PAUSE…

Breathe in one,

Breathe out one.

PAUSE..

Breathe in two,

Breathe out two.

PAUSE…

Breathe in three,

Breathe out three.

PAUSE…

Four,

Four.

PAUSE..

Five,

Five.

PAUSE…

Breathe in six,

Breathe out six.

PAUSE..

Seven,

Seven.

PAUSE…

Eight,

Eight.

PAUSE..

Breathe in nine,

Breathe out nine.

PAUSE..

Breathe in ten,

Breathe out ten.

LONG PAUSE…

Now, take ten conscious breaths on your own.

Being gentle with yourself if you lose count,

Or find yourself swimming in thoughts.

It’s all okay.

Just bring your attention back to your breath,

And begin counting again.

LONG PAUSE FOR 10 DEEP BREATHS…

Namaste, Beautiful

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Meditation: My Point of Power is the Present Moment Mar 25, 2024

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Breathe…

And follow your breath.

Notice as it flow in,

And out.

PAUSE (10 SEC)...

Slowing you down,

Calming your mind,

And bringing you into this moment,

Right here.

Right now.

This moment is where your power lies.

Free from the stories of the past,

Free from the fear of the future.

PAUSE (10 SEC)...

So breathe now,

Consciously,

Slowly.

And be here.

PAUSE (20 SEC)...

My point of power is the present moment

PAUSE (10 SEC)…

My point of power is the present moment

PAUSE (10 SEC)…

My point of power is the present moment

LONG PAUSE (3 MINS)…

Your point of power is the present moment

Namaste, Beautiful

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Meditation: Shift Your Energy Mar 24, 2024

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What’s swirling inside,

Doesn’t feel good.

Things are simply off.

It may be heavy,

It may be slight,

But it’s nothing at which to scoff.

PAUSE…

But do you know,

You can shift?

Your energy can change your mood.

Your entire attitude,

And therefore your world,

You can change how it’s viewed.

So settle yourself,

And come inside,

Identify the energy that’s here.

Give it a name,

And ask it to share,

What caused it to appear.

PAUSE…

Breathe in this truth,

And the wisdom it gives,

About who you are and your life..

Learn from it now,

And decide right here,

You no longer want the strife.

PAUSE…

In this moment you choose,

To make a conscious change,

To shift your energy now.

So reach inside and touch,

The pools of energy within,

Choose new, and allow.

LONG PAUSE…

You have the power,

To make a big shift,

Your energy can move at your will.

It takes great focus,

And a commitment to feel good,

You can, and you will.

Namaste, Beautiful

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Meditation: Pause to Be Present Mar 23, 2024

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We come here this morning,

To pause.

To not do.

To not accomplish.

But to be.

To use the pause to bring us to the present moment.

Over and over again.

So bring yourself inside,

Settling your body into comfort,

And your mind into calm.

LONG PAUSE…

As you are here,

Notice the thoughts in your mind.

PAUSE…

They want to take you into the future.

Or pull you into the past.

PAUSE…

Just notice them,

And imagine them riding the waves of your exhale,

And disappearing into the air.

LONG PAUSE…

This pause is meant for you,

To bring you here.

To this present moment.

PAUSE…

Listen to the sounds around you.

PAUSE…

Feel your body on the support beneath it.

PAUSE…

Smell the scents hovering in the air.

PAUSE…

Look at what surrounds you.

PAUSE…

Taste the flavors in your mouth.

PAUSE…

Use your senses to bring you here fully.

Deep within this pause.

And into this present moment.

Namaste, Beautiful

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Meditation: Let the Past Be Mar 22, 2024

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Sit quietly and

Turn the volume down,

Letting any stray thoughts

Freeze and then fade.

PAUSE

Tune into your body,

Feeling the serenity

Gently cascading

Through you.

PAUSE

Take a deep breath,

And as you exhale,

Feel the serenity

Deepening within you.

PAUSE

Sometimes,

You may shift your focus

To the past

Because of something

You did or

That happened.

PAUSE

So, imagine sitting in a car

And staring out the rear window.

And through the rear window,

You can see everything in the past.

PAUSE

And your past rolls by you

Like a movie,

And as it does,

It may bring up feelings.

PAUSE

You may feel sadness, anger or guilt.

They may all be living in you now,

Even though they’re from your past.

PAUSE

Take a moment

And sit with the feelings.

Acknowledge them

Like an observer,

While still holding

That place of serenity.

PAUSE

Take a deep breath.

Let yourself exhale the guilt,

The sadness,

The anger,

And any other negative emotion

Tying you to the past.

PAUSE

Breathe in again,

Only this time,

Breathe in forgiveness.

Breathe in acceptance.

Breathe in the understanding

Of letting your past be the past.

PAUSE

And now draw in one more deep breath,

And visualize yourself

Turning around in your seat,

So that you’re facing the front window.

How does it feel?

PAUSE

Give yourself permission

To acknowledge and release

Any feelings,

Any discomfort

That arises.

And now, shift your focus

To being in the present

And looking ahead.

NAMASTE, BEAUTIFUL

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Meditation: Out of the Rut Mar 21, 2024

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Turn inward to the stillness,

where you can hear and feel your heart,

where you truly connect and relax.

PAUSE

Relax and breathe

in the stillness,

until your mind and body are calm,

and awakened and receptive, too.

PAUSE

Give yourself a minute

to see your life.

See the areas that are flowing

the way you want,

and those that seem stuck.

PAUSE

As you're gazing at the stuck points,

what feelings are you experiencing?

Allow them to come into your awareness.

PAUSE

Now, breathe into those feelings.

Deep, slow breaths

that take the weight

from these feelings.

PAUSE

While breathing,

an intention rolls through you.

“I am where I’m supposed to be

and at peace.”

Let the intention repeat:

“I am where I’m supposed to be

and at peace.”

PAUSE

Now, breathe deeply again,

and this time,

imagine being at the beach,

along the shore,

where the tide is

rolling in and out.

PAUSE

As the blue-green tide flows,

it sings the words:

“I am where I’m supposed to be

and at peace.”

PAUSE

Now, imagine the tide,

flowing into your heart,

where it covers it in peaceful acceptance.

PAUSE

Now, every time, you feel stuck,

imagine the tide in your heart,

moving in and out

in its own time

with its own rhythm.

And know that the words:

“I am where I’m supposed to be

and at peace.”

Will get you through any period

Where you may think you’re stuck.

They will gently remind you

That you're moving forward

In your own perfect time.

PAUSE

NAMASTE, BEAUTIFUL

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Meditation: Relationship Check Mar 20, 2024

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Take a deep breath,

And center your being.

Feel the relaxation,

As gentle and freeing.

PAUSE

Hold that space,

And become aware,

Of someone in your life,

You think doesn’t care.

PAUSE

Maybe you feel judged,

And not listened to.

See that person clearly,

And what you both have been through.

PAUSE

Take a moment and breathe.

Let the anger subdue.

Time to clear the conflict,

That is lingering in you.

PAUSE

So, take a deep breath,

And imagine a way,

That you and person,

Can say what you need to say.

PAUSE

Stay focused and listen,

Let the other person start,

And hear what they’re saying,

Less with ears and more with heart.

PAUSE

And as your heart opens wide,

To what is heard,

Breathe behind what is said,

And see what you learn.

For behind the words,

Lies the truth of their actions.

If you can understand that,

There’ll be less of a distraction.

PAUSE

Now, breathe into this relationship,

With your newfound awareness.

And know you can deal with the person,

With integrity and fairness.

PAUSE

Now that you see,

What’s behind their curtain,

You can make the right moves for yourself;

When you have to deal with this person.

PAUSE

So, breathe into this relationship,

Freeing the anger from you.

VIsualize them in pink light;

To calm their temperament, too.

PAUSE

And, now see yourself,

And this person talking.

Grateful for the positive energy,

Continually flowing.

PAUSE

So bring this positive clarity,

Every time you interact.

You’ll be free of the anger

And have your center back.

NAMASTE, BEAUTIFUL

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AD-FREE BONUS: Meditation: Wake Up Free From Anxiety Tomorrow Mar 19, 2024

Show notes

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This moment is a chance to begin anew.

A chance to cover yourself in the healing blankets of the night,

A chance to let go of all the heaviness,

And create a new, open space for tomorrow to come.

Free of anxiety,

Free of pain,

Free of the past.

So settle deeply into your bed,

Ready for sleep to come.

Trust she’ll guide you safely through the night,

With tenderness,

Grace,

And unending love.

PAUSE…

Your anxieties cannot live where love resides,

Light overpowers the dark.

So breathe in fully now,

Inviting love in,

And let it fill you.

Heal you.

Cleanse you.

LONG PAUSE…

Like grains of sand,

Those anxieties can stick to you,

Almost unnoticed by your eyes.

But just breathe out now,

To blow them away,

And watch them fade into the sky.

PAUSE…

To keep them away,

Breathe in love,

This force that will fill you up.

And when you awake,

When the sun says hello,

Those grains of sand will be gone.

PAUSE…

Breathe in love,

Breathe out anxieties.

PAUSE…

The morning will come,

And it's yours to create,

No worries are welcome there.

So sink into your bed,

And trust that the night will dissolve everything that arises,

Anything that is heavy,

Anything that wants to ride the waves of sleep till morning.

Let the night clear it all away.

PAUSE…

Feel the space open up inside of you.

Light,

Free,

With seeds of joy planting themselves in the soil.

PAUSE…

Breathe in,

And let love nourish those seeds,

Breathe in,

And let them grow.

PAUSE…

Fill yourself with love,

And let your garden grow.

Flowers,

Plants,

Herbs and more,

All living here,

Harmoniously,

Giving you the oxygen your soul needs to be free.

PAUSE…

There no room for darkness here,

So feel refreshed as you relax deeper into the night,

Knowing your garden is safe.

PAUSE…

The anxieties are gone,

The fears have vanished,

And the worries are nowhere to be seen.

Your garden has strengthened your soul, dear one.

Has fortified your mind,

And expanded your heart.

PAUSE…

So breathe,

And trust the morning is waiting for you,

Free of anxiety,

Free of worry,

Free of heaviness.

They’ve all dissolved in the safe space of the night.

Sweet Dreams, Beautiful.

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Meditation: Money Energy Mar 19, 2024

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Relax and just take a deep breath,

a breath that opens and cleanses.

PAUSE

Breathe in deeply again,

letting yourself feel calm and stillness

and opening to

this meditative experience.

PAUSE

You may be or have been

dealing with financial conflicts.

Maybe there’s not enough money.

Maybe there are issues about

where money should go.

Or, maybe, it’s been a challenge

to make money.

No matter what it is,

just sit with it for a minute.

Breathe air into it,

so it lightens.

PAUSE

Now, see if you can imagine a garden hose,

a garden hose filled with money

instead of water.

Aim the hose,

and watch the money

flow outward freely.

PAUSE

Now, imagine making a kink in the hose,

blocking the flow of money.

What happens to the hose?

It backs up.

Seems overloaded.

Now, release the kink,

and let the money flow again.

PAUSE

Relax again,

breathing deeply,

And becoming aware of the words:

“Money is energy.”

“Money is energy.”

PAUSE

Breathe.

and hold the words close,

feeling the positivity,

letting the optimism unfold in you.

“Money is energy.”

PAUSE

Now, listen to the words again.

Only, this time, there’s more.

“Money is energy.

I am aligned with that energy.”

Let the words repeat

and reverberate through you.

“Money is energy.

I am aligned with that energy.”

PAUSE

Now, take a deep breath,

and while hearing the words again,

imagine money flowing through the hose again.

Feel yourself connected to it

as the money flows.

The words are now part of you.

The flow of money is now part of you.

You are the energy of money.

Welcome and embrace the energy.

NAMASTE, BEAUTIFUL

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Meditation: Forgiving Wrongdoing Mar 18, 2024

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Take a minute and find your center.

Find that place of peace inside.

Hold that space.

PAUSE

Take a deep breath,

and feel it push gently

into your center,

opening and relaxing it.

Keep holding that place of relaxation.

PAUSE

Imagine, if you can,

a time when you felt wronged.

Remember it and how you felt.

PAUSE

And now, imagine a piece of glass,

separating you from the feelings

that arose from that situation.

Take a minute and just observe the feelings

from behind the glass.

PAUSE

As you gaze at the feelings,

let the understanding that

sometimes they affect you

more than you would like

come into your awareness.

PAUSE

It’s all right that the feelings are still there.

No matter how long it has been

since you were wronged.

Because now, you have the power

to let them go.

PAUSE

Imagine breathing onto the glass,

so your breath forms a frosty cloud.

With your finger, draw a heart in the cloud,

and hear a whisper in your ear:

“I forgive you from a place of love.”

“I forgive you from a place of love.”

PAUSE

Open your heart to those words

even if it feels strange to forgive

someone who hurt you.

Open your heart to forgive them

so that your heart mends.

If you need to,

blow on the glass again,

Do it.

And draw your heart again

While hearing the whisper:

“I forgive you from a place of love.”

PAUSE

Now, visualize

placing your hand over the drawn heart,

Capturing it,

and placing it over your own heart.

Feel the energy of release,

as it vibrates in you.

Feel the peace that overtakes the hurt.

Honor those feelings.

PAUSE

And, when you’re ready,

bring those feelings of peace

into the present.

Acknowledge them in you now.

PAUSE

And, as you hold these peaceful feelings in you,

Know that the heart in a cloud is with you.

That simple image is your key

to release the pain of being wronged

and to embrace peace and freedom.

now and always.

NAMASTE, BEAUTIFUL

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