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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 Shields of Protection Mar 01, 2024

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There are times in life,

When we need to guard,

Our precious energy

And all our thoughts and feelings.

PAUSE

So, take in a deep breath,

And completely let go,

Of all the pondering, worrying,

And to-do’s that,

Take up space in your head.

PAUSE

And breathe in again,

Releasing any stress

That you might be feeling,

In any part of your body.

PAUSE

And if a stray thought

Makes its way into your consciousness,

Wave a magic wand,

And watch as it vanishes into mist.

PAUSE

Now imagine a shield,

Of emerald green light,

Unfolding around your heart.

PAUSE

The light shield is ornate,

With lots of green,

Flowing in and out,

Again and again.

PAUSE

The light shield forms a soft barrier,

That is both strong,

And yielding,

And it allows you

To feel and experience,

As you choose.

PAUSE

Your shield can let in

All positive energy,

While gently keeping

Negative energy away.

PAUSE

Now, imagine a second shield,

The color of the morning sun,

Opening in your center,

And gently wrapping

Around your core.

PAUSE

The light shield forms a soft barrier,

Letting in motivation and positive feelings,

And allowing you choose,

Whether sad or difficult feelings

Can pass through.

PAUSE

And now, envision,

A shield of

Beautiful indigo blue light,

Stationing at your third eye.

PAUSE

The light shield forms a soft barrier.

Letting positive, productive ideas pass,

And gently keeping away

Negative thoughts.

PAUSE

Now, take a deep breath,

And observe your three shields,

That are ready to serve you,

As you go about your day.

Feel their protection.

PAUSE

And know that at any time,

You can activate your shields,

Or let them down.

You control your gentle boundaries.

NAMASTE, BEAUTIFUL

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Meditation: Gentleness With Your Body Feb 29, 2024

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Close your eyes,

And breathe in

The beautiful morning,

Revealing itself all around you.

PAUSE

And let the fingers

Of the morning sun,

Reach out to you,

Bringing you energy,

For all you do.

PAUSE

This is the start

Of a good day.

And you feel good.

PAUSE

But some days,

You may not feel as good.

Some days,

You may be hard on yourself.

Or on your body.

PAUSE

You may stand

In front of mirror,

And instead of being

Soft and gentle,

Or loving every inch of yourself,

You’re hardened by anxiety,

And feelings of imperfection.

PAUSE

So, breathe deep now,

Deep into every crevice

Of your body,

Allowing all those critical thoughts,

To be chipped away at,

And then blown away,

Like dust.

PAUSE

Now, soften your thoughts,

And think of your body,

With the deepest of love.

PAUSE

Think of your body

As the greatest blessing.

PAUSE

Think of your body

As the sacred vessel it is.

PAUSE

And with each breath,

Feel that positive energy,

That deep, deep love,

Softening you,

Filling all the spaces.

PAUSE

The love you’re bringing

To yourself

is like a garden of delicate flowers

Blossoming all through you.

PAUSE

And with each breath,

Another blossom of love opens,

And a wave of peace

Comes over you.

PAUSE

Now take a moment,

And bask in the love,

Bask in the peace.

Bask in being gentle with yourself.

PAUSE

You are beautiful,

Just the way you are.

You are beautiful,

And you shine like a star.

NAMASTE, BEAUTIFUL

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Meditation: The Voice Inside of You Feb 28, 2024

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It’s a new day,

As morning has broken,

But this is your time,

As you’ve just awoken.

PAUSE

So, like a door that closes,

Shutting out distractions,

Prepare your heart,

For your meditation practice.

PAUSE

Check in with your breathing,

And any muscles that feel tight.

Let the stress dissolve,

So you’re feeling all right.

PAUSE

Now is the time

To live by those soft inside whispers,

They speak your truth,

So become their listener.

PAUSE

Now give yourself praise

For having an open mind,

Being kind with others’ opinions

Even if you’re not aligned.

PAUSE

And, know that others

Respect you, too.

You deserve it,

Because you are you.

PAUSE

And your little voice inside

Applauds you for your compassion,

You care about others

Regardless of their reaction.

PAUSE

Your soothing presence with those around you

Is such a beautiful trait,

Bringing love to others

Is something you naturally create.

PAUSE

But the sensitivity of your soul

Is also expressed in humility,

As amazing as you are,

You don’t broadcast your abilities.

PAUSE

You’re one with your gifts,

And use them when they’re needed,

And you do it with grace,

Because that’s how you’d want to be treated.

PAUSE

And because of that,

Others seek you as a friend,

They know you’ll be there for them,

That you’re authentic to the end.

PAUSE

It’s time to listen to that whisper

That pats you on your back,

The voice also lets you know,

When it’s time to act.

PAUSE

For your heart is gentle

And your mind and soul, too.

Remember this always:

You are the best version of you.

NAMASTE, BEAUTIFUL

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Meditation: Panic Attack Relief Feb 27, 2024

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I see the pain you’re in right now.

I know the thoughts are a hurricane inside your head.

I know your body is tight and in pain.

I know you’re feeling scared and out of control.

Everything is going to be okay.

This moment will pass.

This panic attack will pass.

Just listen to my voice.

You’re not alone.

PAUSE…

Close your eyes and bring your attention to your breath.

Letting yourself feel the rise and fall of your chest as your breath moves in and out.

And take a moment to consciously slow down your breathing,

Just little by little…

Breathe in a little deeper,

And breathe out a little longer.

Breathe in…

And breathe out…

Breathe in a little deeper,

And breathe out a little longer.

Maybe even silently saying to yourself, breathe in when you breathe in,

And breathe out when you breathe out.

Breathe in…

And breathe out.

PAUSE…

Everything’s going to be okay.

This moment will pass.

Everything’s going to be okay.

Breathe in,

And breathe out.

PAUSE…

I know your mind is swirling,

The thoughts are overwhelming and scary.

Just keep bringing your attention back to my voice,

Letting the rhythm of my words slow down your breath,

Slow down your thoughts.

Breathe in,

And breathe out.

PAUSE…

Imagine that with every breath out, you’re releasing all those thoughts from you,

Letting the noise they’re creating escape from your body through your breath.

Breathe in…

And breathe out your thoughts.

Imagine them moving from your head and out through your nose as you breathe out,

Floating away into the air around you.

Breathe in,

And breathe out.

Let your body feel moments of relief from their heaviness.

Let your body relax just a little bit more every time you breath out.

PAUSE…

Everything is going to be okay.

This moment will pass.

Everything is going to be okay.

Breathe in,

And breathe out.

PAUSE…

Take a moment to scan your body.

Where are you feeling heaviness?

On your heart?

On your chest?

In your head?

In your legs?

Take a moment to identify where the heaviness is living,

Remembering to keep your breathing slow.

PAUSE…

Now take a deep breath in, filling your belly with oxygen until it can’t fill anymore,

And as you breathe out, visualize this heaviness leaving your body through your breath.

Releasing your body just a little bit from the pressure.

Breathe in,

And breathe out, releasing just a little bit more of the heaviness in your body.

Breath in,

And breathe out.

Continue this practice for just a bit,

Letting your outbreath release any pressure and heaviness you are feeling in your body,

Imagining it leaving your body and floating away and disappearing into the air around you.

PAUSE…

Everything is going to be okay.

This moment will pass.

Everything is going to be okay.

Breathe in,

And breathe out.

PAUSE…

Now take a moment to feel your body.

Imagine a soft, soothing warm energy in your toes,

And go ahead and wiggle them just a little bit,

Reminding yourself that you’re right here.

You’re safe.

And you’re going to be okay.

Feel that soft, warm energy travel up from your toes into your feet,

Your ankles,

Your calves,

Your knees,

Your thighs,

And your hips.

And go ahead and move your lower body just a little bit,

Feeling the movement remind you that you are right here. Right now.

And that everything is going to be okay.

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Meditation: Guided Visualization for Self Awareness Feb 27, 2024

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Open your heart

And your mind,

And settle into this time

To really connect with yourself.

PAUSE

Breathe softly and slowly.

And with each breath,

Feel the air

Filling you,

Turning on your energy.

PAUSE

And, as you continue breathing,

Feel the energy growing within,

And as your energy grows,

So does your awareness.

PAUSE

Start by becoming aware of

How you feel physically.

Take in a breath,

And then scan your body

For areas that are in pain,

And areas that feel just right.

PAUSE

And, now, through your breath,

Focus on releasing the pain,

And bringing those areas

Into balance with the rest

Of your body.

PAUSE

Now, become aware of your mind,

Of any scattered thoughts that

Might be distracting.

And imagine a vacuum

Sucking up those thoughts,

So you stay in a place of peace.

PAUSE

Take a breath in,

And focus on your heart.

Maybe you hear it beating.

Maybe you feel its

Gentle murmur in your chest.

Or, maybe, you just know it’s there.

PAUSE

And now, tune into the emotions

Of the heart.

What emotions do you see,

Hear,

Or feel?

PAUSE

And keep your center,

As these emotions

Rock and tumble in you.

Breathe into them,

Visualizing balance in all of them.

PAUSE

Now, become aware

Of your surroundings.

What do you hear?

Are there people nearby?

Pets moving about?

Or, is there the noise of silence

In the air?

PAUSE

Breathe.

Breathe again.

Letting the awareness of yourself

And your surroundings

Grow within you.

PAUSE

And as you breathe some more,

Give yourself permission

To accept this awareness…

Awareness of your body.

Awareness of your mind.

Awareness of your heart.

And awareness of the world around you.

PAUSE

Keep this awareness close to you,

To help you navigate the world,

Today and every day.

NAMASTE, BEAUTIFUL

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Meditation: Sink Into Comfort Feb 26, 2024

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Still your mind,

And all those racing thoughts,

Those thoughts

That take you

away from you.

And let yourself,

Come into the quiet.

PAUSE

Embrace the quiet.

Feel its peace

And balance.

Allow it to center you,

Ground you,

Connect you.

PAUSE

In this space of stillness,

You find comfort.

That place inside you,

That feels warm,

and snugly,

Like drinking tea,

by a fire,

Draped in a blanket.

PAUSE

Stay in that place,

That feels both

Free and safe,

At the same time.

PAUSE

Bask in the comfort.

Bask in the peace.

Bask in being you.

PAUSE

Breathe in,

And find that corner inside you,

Where your heart

And mind,

Are at ease.

PAUSE

That corner where

you give yourself permission,

To just be.

No rushing,

No doing,

Just being,

Wrapped in comfort.

PAUSE

Take a minute to explore

This part of you.

This sanctuary of self,

That brims with

Safety,

Fun,

Sacredness.

PAUSE

Breathe in the comfort.

And hold that space inside you,

Now and Always

NAMASTE, BEAUTIFUL

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Meditation: Impermanence and Renewal Feb 25, 2024

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Slow your thoughts,

And your movements,

And just “be” in the present…

For a moment.

PAUSE

Become aware of your body,

How it feels,

How you're seated or lying down.

What sensations do you feel?

PAUSE

Now, open yourself,

To a new adventure,

An adventure of mind, body and soul.

An adventure of renewal.

PAUSE

Breathe in again,

And become aware,

Of a sense of impermanence,

A sense of perpetual change

And renewal.

PAUSE

Now, imagine if you can,

A warm oven,

With a loaf of golden bread,

Rising before you.

PAUSE

It looks delicious,

And its smell fills the kitchen.

But not long ago,

It was simply white dough.

PAUSE

And before that,

A collection of ingredients.

And before that,

Wheat blowing in the wind,

in a sun-kissed field.

PAUSE

The bread that now bakes

Is an symbol for you of renewal-

Transforming something in the past,

To something precious in the now.

Something that nourishes.

PAUSE

Now, take it in.

Take in the

Aroma of the bread.

The aroma of renewal.

PAUSE

And as you take in

This fragrant scent,

This beautiful awareness,

You understand that

Nothing in your world is permanent.

Everything can transform.

You have the power to transform.

And renew.

PAUSE

So let the transformative scent

Of renewal,

Travel through you,

Opening your heart,

Freeing any limitations,

Healing the past.

Letting you soar to the highest heights.

PAUSE

Feel your body respond,

With joy.

PAUSE

Feel your mind respond,

With relaxing thoughts.

PAUSE

Feel your soul react,

With the aura of love.

PAUSE

And know that

While impermanence

Is part of life,

So is the growth and regeneration

That follows it.

And follows you,

As you nourish

And renew yourself.

NAMASTE, BEAUTIFUL

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Meditation: Trust the Breath Feb 24, 2024

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The more you breathe–

The more you intentionally

Take each breath–

The more connected

you are.

PAUSE

Settle yourself.

And take in a breath,

And envision this breath,

Cleansing your being,

All of mind, body, and soul,

As you draw it in.

PAUSE

And then, as you exhale,

Let all those pieces

Of negativity,

Sail out and away

From you.

Watch,

As they float away,

And simply dissolve.

PAUSE

Take a moment,

And continue to visualize this,

And feel the

Cleansing, purifying power,

Of your breath.

PAUSE

And, continue breathing intentionally,

Focusing on the gentle rhythm,

Like a cradle,

Rocking a baby to sleep.

PAUSE

And as your breath

Cradles you,

Feel the security,

And the trust,

Wrapping around you.

PAUSE

The more your breath

Cuddles you,

The more you

Trust in yourself.

PAUSE

And, now, focus on

The rhythm of your breath again,

Flowing in and out,

Like the waves

Upon the shore.

PAUSE

As your breath,

Ebbs and flows inside,

Your trust in yourself

Grows,

Expands,

And fills you.

Let the trust fill you.

PAUSE

Now, tune into yourself,

Into the deepest part of you,

And listen…

Listen to the whisper

Of your inner voice,

That part of you that knows

PAUSE

And have faith,

And confidence,

in what you hear,

Or see,

Or feel.

PAUSE

Because…

Through your breath,

You are connected.

And you can trust

Your authentic voice,

That calls out,

From deep within.

NAMASTE, BEAUTIFUL

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Meditation: Charting a New Course Feb 23, 2024

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Let the beauty of the present moment

find its way into your heart

and open you for what’s next.

PAUSE

Breathe into the beautiful present

and let your body relax

and find a safe stillness.

PAUSE

While breathing,

see if you can imagine

a beautiful sailboat,

beckoning you

to come aboard.

PAUSE

You step onto the boat,

and Instantly,

the sails unfurl

and extend majestically

into the wind.

PAUSE

Breathe in the sweet-salt air.

Let it truly fill you.

And trust the sailboat knows

exactly where to go.

PAUSE

While sailing over the indigo waters,

you see a lush green island in the distance.

The sailboat drifts gently onto the shore,

Releasing you.

PAUSE

As you stroll upon the shore,

you find a magnificent cockle shell,

the size of your hand,

And open like the palm of your hand.

Inside the belly of the shell,

are several grains of sand,

that you begin to stir.

PAUSE

With each stir,

a goal you have for the year,

presents before you,

like a dream.

In the dream, your goal is realized.

PAUSE

You pause for a few minutes

and surrender to

letting your realized goals

become part of you.

How does it feel?

Hold this feeling close

For each of the goals

you are striving to achieve.

PAUSE

You thank the shell,

put it back on the sand,

and return the sailboat.

Only this time,

You know what direction to sail.

The shell revealed it to you.

PAUSE

Now, breathe.

Breathe in the knowing that your goals are achieved.

Breathe them into the beautiful present.

And hold them here,

One with you.

NAMASTE, BEAUTIFUL

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Meditation: The Sacred Beach Feb 22, 2024

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Find that space,

that perfect space

where you can just be.

And settle in.

LONG PAUSE

And now breathe.

Breathe so you body fills that space,

and you feel

safe, comfortable and happy

LONG PAUSE

Pause, and take a few minutes

to really bask in

and enjoy

the wonderful serenity

all around you.

PAUSE

So turn your attention

to that sacredness,

and imagine comfortably

sitting on the beach.

PAUSE

The temperature is perfect,

not too hot or too cold.

And a light breeze

gently strokes your face.

PAUSE

And, as you sit on the beach,

you are aware of yourself

and your connection

to this all that is around you.

PAUSE

You close your eyes,

and mindfully attend

to the sounds of

your sacred space on the beach.

PAUSE

As your focus grows,

the sounds of life

in the water

and on the sandy shore

come into your awareness.

PAUSE

While breathing slowly, deeply,

you hear the call of a lone seagull,

and you imagine the seagull

climbing the sky,

free, limitless.

PAUSE

Your thoughts follow the seagull,

soaring without boundaries

into the billowy clouds,

and then diving back down

to the water.

PAUSE

And as your mind traces

the bird’s flight,

feelings of freedom

and openness

flow through you.

PAUSE

After a moment,

a splash in the water

slides into your awareness.

And you envision

a beautiful manta ray

lifting its wings above the water,

high into the sky,

before falling back into

the waves’ embrace.

PAUSE

You continue listening

with the sun kissing your cheeks,

and relaxation swimming

in you.

PAUSE

After a moment,

the sound of

dozens of tiny splashes

catch your attention.

You know

that silver bait fish

are being chased

by something else.

PAUSE

Moments later,

a child’s voice rings out,

“Look at the dolphins.”

In your mind’s eye,

you see a school of

dray bottlenose dolphins

looping through the water

in search of bait fish.

PAUSE

The quiet settles in again,

and you listen as the seabreeze

whistles and sings

through the air.

PAUSE

Moments later,

your attention moves

to the waves,

gently dropping

before you,

and the tide

tickling your toes.

PAUSE

Your awareness illuminates

the rhythm of the tide.

A wave gently laps onto the shore,

followed by the bubbling

of the foam as the tide

sinks back into the water.

PAUSE

Another breeze rolls by.

This time,

it kicks up sand,

followed by a long rumbling.

A summer storm approaches.

PAUSE

You take a deep breath,

and bring your awareness

back to you.

Then you fold your hands in gratitude

for the sacred sounds,

and the sacred time

in this sacred place.

NAMASTE, BEAUTIFUL

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