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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: Releasing Internal Conflict Mar 17, 2024

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There are times when our insides,

Rub together like sandpaper.

You just want a breather,

Or maybe a favor.

PAUSE

The anxiety holds on,

Like the web of a spider.

It seems to get stickier,

The more you fight her.

PAUSE

So, breathe.

Breathe deep into the stress.

Give yourself permission to relax.

Give yourself permission to rest.

PAUSE

Now, imagine the sandpaper,

Falling to the ground,

And pure, blue water,

Comes in and surrounds.

PAUSE

The water flows,

Right through your core,

Opening you, relaxing you,

In ways you can’t ignore.

PAUSE

See the water carry away,

The argument with your spouse,

Or the messy living room,

In the center of your house.

PAUSE

Let it wash away the stress,

That ties you in knots.

Let the peace flow through you;

That’s what you really want.

PAUSE

And allow your body,

To ride with the tide,

Let it open and release,

All the anxiety inside.

PAUSE

And, as you sense yourself,

Back in control of your feelings.

Remember to release their intensity,

To allow for healing.

PAUSE

For, as challenging as

You may find it to be,

You’re the champion of yourself,

And your destiny.

Blessings of healing and peace to you.

NAMASTE, BEAUTIFUL

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Meditation: Intention for a Harmonious Day Mar 16, 2024

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Still yourself,

and listen.

Listen to the beat of world

around you.

PAUSE

And, as the you hear the beat,

Feel yourself connected to it.

The pulse of the world in you:

You, in the pulse of the world.

PAUSE

Stay with this energy.

Let the natural harmony of life

reside in you,

deep in your being,

Now, you’re ready to bring this

into all facets of your life.

PAUSE

Imagine your day before you,

and with each thing you see,

give yourself permission to

set an intention:

“I will move through the day

in peace and harmony.”

PAUSE

As you scan your day,

you may come across some hiccups,

some areas where it’s hard

to stay in the energy.

Let these words gently nudge you back:

“I will move through the day

in peace and harmony.”

PAUSE

Breathe. Breathe these words,

so they become part of your fiber,

“I will move through the day

in peace and harmony.”

PAUSE

Now, see if you can imagine

staying in this energy

when a challenging situation arises.

Just hear the words:

“I will move through the day

in peace and harmony.”

Let that be the energy that guides you.

Let that be what lives in you.

Let that be what you lead with.

PAUSE

Now, welcome the day.

Welcome your place in the day,

coming from pure peace and harmony.

And, as you go through the day,

bring that energy for yourself

and share it with others.

“I will move through the day

in peace and harmony.”

Peace be with you always.

NAMASTE, BEAUTIFUL

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Meditation: Slow Down and Fill Yourself Up Mar 15, 2024

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It’s time to power down now,

To ease yourself out of the grind.

Close your eyes and take a breath,

And clear all thoughts from your mind.

PAUSE…

You’ve been working so very hard,

For hours and likely days.

You go and go and go some more,

Toiling in so many different ways.

PAUSE…

It’s easy to fall into a pattern,

With no room for checking in.

You see to the needs of so many others,

And then forget to look within.

PAUSE…

Your heart is in the right place,

Your intentions are the best.

You don’t mean to neglect yourself,

As you do so much work without rest.

PAUSE…

But the time has come to make a change,

To turn your attention inward.

Use this time, this twilight time,

To recoup what’s been deferred.

PAUSE…

Start by being still and quiet,

Let your body slow its pace.

From mind to heart to muscles and cells,

Give yourself some space.

PAUSE…

Listen to sound of your breathing,

Tune into the gentle beat of your heart.

Hear your body’s music,

As you let the background noise depart.

PAUSE…

When you feel in touch with your rhythm,

When you feel calm and serene,

Let your mind drift where it wants,

See what secrets are begging to be seen.

PAUSE…

Look at the things you’ve held out of sight,

As you’ve rushed to keep up with the world.

Look for what needs your attention,

For the thoughts that have gone unheard.

LONG PAUSE…

Think about what’s been missing for you,

In recent days and weeks.

Think about what fell to the bottom of the list,

As the squeaky wheel got its grease.

PAUSE…

It’s only human nature,

To respond to what calls your name.

But when those calls never seem to cease,

It’s your spirit that feels the pain.

PAUSE…

There’s a special kind of exhaustion,

That results from over-serving.

Once it starts, it’s tough to stop,

And even harder to feel deserving.

PAUSE…

Though it may seem scary to make a change,

It doesn’t have to be drastic.

Instead of throwing things out of your life,

You can try a softer tactic.

PAUSE…

Use this time at the end of each day,

To bring your thoughts back to you.

Choose a yearning that went unseen,

And make a promise to see it through.

PAUSE…

Tune in to what your soul is whispering.

Listen to what it’s prompting you to do.

Imagine how it would feel to take a leap,

To explore something exciting and new.

PAUSE…

Even more than the novelty,

What matters is the choice.

To hear what your spirit needs from you,

Is the first step toward hearing your voice.

PAUSE…

It takes quite a bit of practice,

To make yourself a priority.

But each tiny step has massive power,

Each one gives more authority.

PAUSE…

Though life would have us ignore these clues,

To do so takes a toll.

Once you learn to consult yourself,

You’re on the path to being whole.

LONG PAUSE…

It’s all about getting started,

About taking the time for yourself.

To learn what you need and embrace it,

Even when the world demands something else.

PAUSE…

If you’re truly honest with yourself,

Much of what you need comes as no surprise.

Whether a longtime yearning or a recent must,

You’ve likely been ignoring the signs.

PAUSE…

Time just feels so limited,

Growing shorter each day and year.

It’s a difficult job to prioritize tasks,

And your desire to do it all is sincere.

PAUSE…

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Meditation: Phases of the Moon Mar 14, 2024

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Become mindful of your breath,

slowing it, focusing on each inhalation,

and exhalation,

and listening

for the beat of your heart.

LONG PAUSE

And as you hear your heart,

shift your focus

to connect with your body,

and notice your mind and body

are synching together

and relaxing.

LONG PAUSE

Now, take a moment,

and feel the calm of the night

gently moving through you.

Stay with this feeling.

LONG PAUSE

Now, draw in a breath,

and envision yourself

catching sight of a moonbeam

that finds its way in your room

dancing past the curtains.

PAUSE

It looks like a silvery slide,

and as the curtains move,

ever so slightly,

so does the moonbeam,

pulsing rhythmically

like it was dancing.

PAUSE

And as the moonbeam dances,

you can feel the

shimmering pulse

of its beat,

a pulse that connects you

with this orb of intuition,

the moon.

PAUSE

After a moment,

a vision of the moon

appears before you,

A sliver of light

captivating you.

PAUSE

And as the slender curve of light

rests before you,

there’s a feeling of

power that it brings.

PAUSE

It doesn’t matter that it’s just

a moon in its early phase:

It awakens intuition and awareness

within you,

powers that want to grow.

PAUSE

And then, imagine that

the suspended moon expands,

so that half the orb is bathed

in sterling light.

PAUSE

And as the moon grows

to the first quarter phase,

so do your desires to create.

PAUSE

Drawing in a breath,

you see yourself writing, painting,

sculpting, drawing,

anything that taps your

creative, intuitive spirit,

or potentiates growth,

comes alive in you.

PAUSE

And as your creations,

of thought and physical form blossom,

so does your confidence.

There’s a growing sense within

that you stand tall and

feel empowered to take on the world.

PAUSE

The moonlight shimmies,

and before you unfolds a stunning

full moon,

resplendent in its pearlescent glow.

PAUSE

As the moon dances,

and illuminates the room,

it casts the light of awareness

in and around you.

PAUSE

You become aware that

the seeds of your creations

are far-reaching and can

impact others.

PAUSE

The full moon also lets you see

what else you might want to do,

the things you want to change,

and how to make

what you want in the world better.

PAUSE

After shining brightly for a while,

the moon wriggles and

some of its light dims.

half of its light is gone,

as it is now a third-quarter moon.

PAUSE

And despite the change in light,

you feel inspired to take stock

of your work,

and implement some of the changes

that the full moon has brought into awareness.

Think about those changes.

PAUSE

Inspiration glows inside you and

continues to move you,

helping you become more aware

and grow even more.

You feel inspired and in charge of your life.

PAUSE

The moonlight pauses again,

this time dimming back to

the sliver of light

it began with.

This cycle is ending.

PAUSE

And with this phase,

you feel a sense of accomplishment,

a sense that your work,

your creations,

were worth it.

PAUSE

You embrace this feeling

and reflect on it,

as it brings stillness

and peace into your heart.

PAUSE

And though the moon dims further

until it bears no light,

you feel its light shimmering, pulsing

within you,

and you know that the cycle

will ignite again soon.

NAMASTE, BEAUTIFUL

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Special Sleep Meditation 😴 from Sleep Meditation for Women: A Sleep Awareness Week Special Mar 13, 2024

Show notes

Hey, it’s Katie and I’m so excited to share this bonus episode with you. So many of you, over half of our listeners, come to use our meditations and sounds to help you fall asleep. So, in honor of Sleep Awareness Week, I want to make sure you know about our most popular podcast Sleep Meditation for Women that millions of people, just like you, fall asleep to every single month. Tonight, I’m sharing a fan favorite called Healing Waves of Sleep. If you love it and want more, follow Sleep Meditation for Women on your favorite podcast player.

Love,

Katie

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Meditation: Nature's Healing Touch Mar 13, 2024

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Eyes closed, mind quiet,

Relax into your comfortable space.

Lift your thoughts up to the sky,

Feel the sun’s warmth on your face.

PAUSE…

When our lives feel out of whack,

Whether in heart, body, or mind,

Few things make a difference,

Like nature’s gentle hand.

PAUSE…

Picture your favorite place on earth,

The outdoor space you love the most.

Use your mind to take you there,

Feel your body grow lighter as you approach.

PAUSE…

Perhaps you’re seeing waterfalls,

Or rocky cliffs with snow.

Maybe you’re sitting on the beach,

Watching dolphins swim to and fro.

PAUSE…

Perhaps you’re in a forest glen,

Or a meadow full of flowers.

It might even be your hometown park,

Where you and your friends once played for hours.

PAUSE…

Focus on the feelings this place inspires,

The deep reaction in your soul.

There’s likely joy and peace and awe,

But even sadness could play a role.

PAUSE…

Ask yourself what this place gives you,

Ask what makes it so special in your mind.

Then ask what you might need from it today,

What wound or break must be realigned.

PAUSE…

Once you know what needs attention,

Then shift your thoughts toward the cure.

Your remedy will soon reveal itself,

Nature knows best, even when you’re unsure.

PAUSE…

Whatever defines your special place,

Be it water, trees, or sand.

Pull its magic into your core,

Taking healing by the hand.

LONG PAUSE…

Even if you weren’t aware

Of what, if anything, could be wrong.

Life takes its toll, and wears us out,

And drowns out our cheerful song.

PAUSE…

Nature gives that song back to you,

You need only make the time.

Visit often, with sincere intent,

And your soul will feel sublime.

PAUSE…

Choose a number of special places,

Destinations for your awareness.

Choose one whenever your spirit’s out of sorts,

And let earth’s gifts lead you back to wellness.

PAUSE…

Let Nature’s power activate the power in you,

Make use of the beauty it offers.

You’re stronger when you let loving energy in,

And that strength cycles back to help others.

PAUSE…

It’s true what they say, that Nature knows best,

And its circular healing touches all.

Never forget that you are part of web,

That it’s there for you whenever you call.

Namaste, Beautiful

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Meditation: When You're Overwhelmed With All the Suffering in the World Mar 12, 2024

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Your heart feels heavy,

Your stomach feels sick,

And your eyes are threatened with tears.

You see yet another story of suffering,

Another reminder of the darkness in our world,

And it makes you sink.

Whether the suffering has touched you directly,

Or someone you have never met,

These deep emotions are a reminder that we are all connected,

And that we’re all ultimately the same.

This feeling of overwhelm can make you feel helpless, or depressed, or hopeless.

So the intention of today’s meditation is to help you flush out those deep emotions and to allow yourself to see that the only way to transcend the suffering in the world is through compassion, forgiveness and shining your own light as bright as you possibly can.

So Let’s Begin…

Go ahead and get yourself into a comfortable position,

Sitting or lying down.

Close your eyes and and settle yourself in,

Making any adjustments to your body, releasing any tension or discomfort.

And let yourself relax into your position.

Let yourself feel the rhythm of your breath,

Feeling it fill you as you breathe in,

And relax you as you breathe out.

PAUSE…

Take a moment to bring to mind some of the suffering you’ve seen or experienced lately.

Maybe it’s one specific scene or vision.

Or perhaps it’s a culmination of news stories, posts or stories you’ve been seeing.

Whatever it is, hold this vision in your mind.

Notice the emotions that arise.

Sadness.

Anger.

Fear.

Guilt.

Hopelessness.

Just recognize any of the emotions you may be feeling.

What a beautiful heart you have, my dear.

Feeling so deeply for the suffering around you.

Honor these emotions, and then imagine them exiting your body with every exhale,

Disappearing into the space around you.

Continue to do this for the next minute or so,

Recognizing any emotions that are present in you,

And releasing them with every breath out.

PAUSE…

Now I want you to see the people or beings involved in these scenes of suffering.

Those suffering,

Those causing the suffering,

And even those whose suffering might not be immediately visible, but still related.

Now take a deep breath in,

And as you breathe out, imagine waves of compassion emanating from you and surrounding everyone.

Soft pink clouds of energy spreading compassion for the victims.

Compassion for those causing harm.

Compassion for others impacted.

Take another deep breath in,

And exhale more compassion out, watching as the pink clouds surround all involved.

And bring your breathing to its normal rhythm.

And as you do, feel yourself flooded with forgiveness.

For those suffering.

For those causing the suffering.

For yourself.

And feel as the heaviness of the suffering lightens just a bit.

PAUSE…

Now bring that soft pink cloud of compassion onto you.

And ask yourself,

What can I do to alleviate this suffering?

Maybe something comes to you right away, a big or small action you can take.

Or maybe you’re unsure...that’s okay. Just allow this question to sit with you for a bit.

What can I do?

PAUSE…

Your light has the ability to infuse others with light.

No matter how small or big your actions are, know that others see your light...your desire to alleviate the suffering around you. And are inspired to do the same.

Shine your light, beautiful.

Namaste.

💗💗💗

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Meditation: All the Sunsets Mar 12, 2024

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Sink into your comfortable space,

Settle your heart and mind.

It’s time to rest and rejuvenate,

Time to bid the day farewell.

PAUSE…

Close your eyes and take a breath,

Give your imagination a canvas.

Paint it with the colors of the setting sun,

As it glows on the distant horizon.

PAUSE…

Think about all the sunsets you’ve seen,

The images you’ve collected for years.

See the pinks and the oranges and the purples,

Lighting up like they’ve been set on fire.

PAUSE…

Let your thoughts wander back to your travels,

To the many places you’ve watched the sun set.

Try to remember your favorite,

The one that also lit you up within.

PAUSE…

Think about who you were with that day,

Loved ones and friends alike.

Or maybe you were watching all on your own,

A moment of solitude to soothe your soul.

PAUSE…

Call up the feelings that beauty inspired,

The wonder, the joy, the awe.

Let those emotions infuse your body,

Experience the bliss once again.

PAUSE…

Memories are meant to come back to us,

To illuminate our lives anew.

And with beauty as arresting as the sunset,

Why not enjoy it as often as you can.

Take a deep breath and let your mind float, let it ride on a wave of color.

Exhale and feel like part of the splendor, aware of the sun’s power in you.

LONG PAUSE…

In addition to the magnificence,

Lessons linger in the sunset.

There’s more to see than a painted sky,

More to consider than a stunning show.

PAUSE…

The sun tells you when to power down,

When to literally call it a day.

You’ve made one more trip through your busy world,

And you deserve to tuck in and rest.

PAUSE…

You likely did your best to shine,

To warm everyone in your circle.

When night comes, it’s time to recoup

All that you shared with others.

PAUSE…

The sun is fortunate to have a friend,

A partner in its daily cycle.

The moon is there to do its part,

To step in and support the natural order.

PAUSE…

Think about who does the same for you,

The person who steps in when you’re tired.

Whether that’s you or somebody else,

Give thanks for the respite they provide.

PAUSE…

There’s a rhythm to everything under the sun,

Even for the sun itself.

Just like the dance between night and day,

There’s a method to keeping yourself in balance.

PAUSE…

It’s all about listening to that inner voice,

To the intuition that won’t lead you astray.

Follow the path that feels right for you,

And honor the spirit’s need to shut down.

Inhale and feel the rightness in all, in the patterns and cadence that guide you.

Exhale and know that you’re on the right track, that even the sun and moon support you.

LONG PAUSE…

Sink deeper into self as you picture the moon,

The way it waits in the sky for its cue.

Perfectly choreographed by nature itself,

The changing of the guard is seamless.

PAUSE…

Transitions can happen that way for you too.

You can slide from one state to another.

Just trust in the process and accept when it’s time,

And you’ll find yourself gracefully changing.

PAUSE…

When you accept the way of things,

You, too, can shine like the sunset.

You can glow like the moon, and burn bright in the morning,

As you celebrate your unique tempo.

PAUSE…

Peace and rest are necessary.

They influence all that you do.

Make it habit to offer yourself

The time and space required to renew.

PAUSE…

So breathe life into your deepest dreams,

As your sleeping body falls into rhythm.

Let the night hours give you all you need,

To rise and honor your own brilliance.

Namaste, Beautiful

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Brown Noise + Heavy Rainstorm 🌧️ from 12 Hour Sound Machines - Sleep Awareness Week Special 😴 Mar 11, 2024

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This week is Sleep Awareness Week, and since so many of our listeners like you come here for help falling asleep, I want to share another incredible podcast that you can add to your sleep library. It’s called 12 Hour Sound Machines and it was created by my friend Brandon, who created it to help his newborn son sleep through the night. It’s helped millions of people with sounds like ocean waves, highway car rides, rainstorms, box fans and the inside of an airplane cabin. Tonight’s episode is a listener favorite, called Brown Noise + Heavy Rainstorm. It’s an hour long and will give you a taste of his show. If you love it, make sure to follow 12 Hour Sound Machines no loops or fades on your favorite podcast player.

Sweet Dreams, Beautiful...

💗 Katie

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Meditation: The Joy From Your Childhood Mar 11, 2024

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Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player. Become a PREMIUM member today by going to -->https://WomensMeditationNetwork.com/premium

Lay your head down,

Find some peace.

Close your weary eyes,

And prepare to dream.

PAUSE…

Dial your mind back to when you were young,

To those never-ending, carefree days.

Try to slip back into that joyful mindset,

Try to remember that tiny you.

PAUSE…

Think about how interesting everything was,

Every rock, every tree, every stick.

The world was a bundle of opportunity,

Entertainment wherever you looked.

PAUSE…

One day, you might find a bed of leaves,

To roll in or jump on or climb under.

Maybe you used them to make a nest,

A place your bug friends could find shelter.

PAUSE…

Another day, you might have collected stones,

Then sorted them by color and size.

So many little piles of pebble treasure,

Making you feel rich beyond compare.

PAUSE…

Think back to the days of hopscotch,

To chalk masterpieces all over the cement.

With giggles and smiles, the hopping commenced,

And the simple game never got old.

PAUSE…

Perhaps you spent days in nearby woods,

Gathering branches for a secret fort.

Pretending to be pirates or pioneers,

Getting lost in your stories for hours.

Take a deep breath of that leafy air, let the lighthearted energy fill you.

Exhale the breath but hold onto the joy, be that delighted child once again.

LONG PAUSE…

Travel back the long, hot summers,

Running through sprinklers and playing tag.

Squealing at the sound of the ice cream truck,

And staying outside until daylight disappeared.

PAUSE…

On rainy days, you could play inside,

Bringing those indoor toys to life.

And then when the sun magically reappeared,

Worms and puddles waited to be explored.

PAUSE…

Jumping in puddles was its own special game

Sending water in every direction.

It takes a certain kind of glee,

To hop around with such abandon.

PAUSE…

Sink into that carefree energy,

The feeling that life is yours to enjoy.

The word ‘worry’ was likely a foreign one,

While ‘fun’ was the primary goal.

PAUSE…

Feel your shoulders lift as you remember,

Feel the elation in your heart as well.

Let your body relax into that innocent space,

As happiness seeps into your cells.

PAUSE…

Though everyone’s forced to leave childhood behind,

Usually before we’re ready,

You don’t have to give up that childish delight,

Just because age creates new expectations.

PAUSE…

It’s really about giving yourself permission,

To go back for the things you’ve loved.

There are no requirements when it comes to joy,

And no reason to keep it from yourself.

Inhale and imagine more pleasure in your life, more laughs, more dancing, more puddles.

Exhale and see the possibilities, the path to lightness and bliss.

LONG PAUSE…

Your childlike self has answers,

Wisdom long ago packed away.

But you can pull it out at any point,

And rediscover whatever you’ve missed.

PAUSE…

Let your mind wander toward serenity,

To the ease of innocence.

Wipe your heart clean of negativity,

And let hope make your spirit soar.

PAUSE…

There’s a way to combine the authentic you,

With the version mature life requires.

The secret is staying in touch with enjoyment,

Heeding the call for fun.

PAUSE…

A small change can make all the difference,

A laugh can open a door.

Lighthearted ways make for lighthearted days,

And you deserve to feel that boost.

PAUSE…

Promise yourself you’ll try it,

That you’ll stay open and ready to play.

There’s plenty of time for you to be an adult,

While still relishing your carefree days.

PAUSE…

💗💗💗

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