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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: Speak Kindly to Yourself Dec 13, 2023

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Center yourself in a circle of peace,

Feel love’s gentle touch in your soul.

Prepare yourself to go within,

Make renewal your goal.

PAUSE…

Think about the way you speak to yourself,

The language you hear in your head.

The words are likely different than those you select,

When talking to others instead.

PAUSE…

In life, we talk about love languages,

Meaning the way others’ gestures impact us.

But in a very real way, the words we use,

Create a pattern to which we adjust.

PAUSE…

If you tend to speak kindly, both inside and out,

Then your love language is already in place.

But if you’re snappish and dismissive, to yourself if not others,

Then it’s time for a change of pace.

PAUSE…

Think of the words you use most of all,

Then think about how they make you feel.

Though a harsh word here or there can be harmless,

A pattern makes the pain real.

PAUSE…

It’s no secret we’re usually hard on ourselves,

And there are times to be held to account.

Tough mental love isn’t the answer though,

Especially in generous amounts.

PAUSE…

Imagine having a secret code,

A list of words that buoy your spirit.

Using them often might change everything,

Making your self-love transparent.

PAUSE…

Maybe it helps to be reassured that you’re safe.

Or that your intentions matter most of all.

Perhaps you need to hear that your dreams have value,

And you’re worth loving just as you are.

PAUSE…

Whatever the message, if it makes you okay,

Practice saying what you need to hear.

The world may agree, or the world may not,

But it doesn’t matter if your own belief is sincere.

Take a deep breath and make yourself a promise, vow to be an encouraging voice.

Release that breath and feel the weight of that gift, the gift of compassionate choice.

LONG PAUSE…

Words are not just pebbles to toss around.

They’re not just vague placeholders.

The way you speak to yourself matters a lot,

Turning small stones into great boulders.

PAUSE…

By contrast, if you begin to cast sunshine,

Instead of repeatedly throwing shade,

The light you shine on a wounded soul,

Can make that grave pain fade.

PAUSE…

Once you’ve mastered being kind to yourself,

You can change things for others as well.

The words you send out into the world,

Can bring the troubled out of their shell.

PAUSE…

Just as your own self-talk makes you feel seen,

Like your presence is both required and enjoyed,

The gentle and caring things you say,

Can pull others back from the void.

PAUSE…

Though we often hear mixed messages,

Hear that love is what you do, not what you say,

If you align those goals and speak tenderly,

Your words make everything okay.

Namaste, Beautiful

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Meditation: Affirmations for Mental Health Dec 12, 2023

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Rest deeply now,

As these affirmations wash over you tonight,

Relaxing you,

And welcoming you into deep sleep.

Breathe,

It’s time to come inside.

Away from the noise of the day,

Away from the noise in your head.

And deep into the center of you.

The beautiful soul who is ready to be nourished,

Ready to restore herself,

Ready to sleep.

PAUSE…

So drop your shoulders,

And soften your face.

Let your arms and legs fall heavily into your bed.

PAUSE…

Feel yourself melt deeper,

Every time you exhale.

Deeper into yourself.

Deeper into the night.

PAUSE...

I am enough.

I am loved.

I shine from the inside out.

PAUSE…

I invite more ease and flow into my life.

I let go of stress and release its hold on me.

I attract supportive and loving people into my life.

PAUSE…

I am a spiritual being of light, separate from my thoughts.

I feel light and joyful.

I am healing.

PAUSE…

I am worthy of living joyfully.

I deserve happiness.

I welcome abundance into my life.

PAUSE…

There is no one quite like me in the entire universe.

I am my own special blend of beauty.

I treat myself with love and kindness.

PAUSE…

I am capable of doing what I want to do.

Inner peace is possible for me.

How I feel matters.

PAUSE…

Every emotion I experience is important and valuable.

I am always becoming a better version of myself.

Even in tough times, I am unshakeable.

PAUSE…

I have people around me who support and guide me.

I can transcend and overcome trauma I’ve experienced.

I love myself completely.

PAUSE…

I release all of my worries.

I release all of my anxieties.

I release all of my stresses.

PAUSE…

I am clear and calm.

I can do hard things.

I can go through hard phases and come out stronger.

My anxiety does not control me.

PAUSE…

I am deeply connected to my inner voice.

I give myself compassion and grace.

I am surrounded by love.

PAUSE…

I am calm and present.

I easily tap into peace even in tough moments.

I am love.

PAUSE…

It is okay for me to feel all my feelings.

It is okay for me to take a break when I need it.

I have nothing to prove to anyone.

PAUSE…

I make decisions that are best for me.

I take time to rest and restore.

I am loved.

PAUSE…

I reach out for help when I need it.

I am worthy of living vibrantly.

I trust my intuition to guide me.

PAUSE…

I am enough.

I am surrounded by love.

I am the magic of the universe.

Sweet Dreams, Beautiful.

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Meditation: Sailing on a Petal Dec 12, 2023

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Take in a deep breath,

a breath that you inhale

slowly and deeply

so that the rich air

fills you.

LONG PAUSE

And, as you breathe in,

feel the breath expanding

through you,

creating healing energy

and connecting all of you.

LONG PAUSE

Keep inhaling and exhaling

and envision the breath

gently touching all

of your body.

LONG PAUSE

Now, as you continue breathing,

bring your thoughts to the present

and feel yourself

in the now.

PAUSE

In the present,

feel your body

comfortably connecting

with your bed,

sinking into it

with deep relaxation.

PAUSE

And as you deepen your relaxation,

imagine the cozy covers of the bed

separating

and transforming into

the softest petal of a flower.

PAUSE

The petal has a gentle aroma

that calms the soul

with each breath.

PAUSE

After a moment,

the petal safely lifts you

into the air

and suspends above your bed

before gently sailing out the door.

PAUSE

You nestle into the petal

and its luscious comfort

and enjoy the sensation

of flying slowly

out into the world

while wrapped in the petal.

PAUSE

The moon shines brightly,

lighting your way,

as the petal rises

in the air.

PAUSE

Slowly, the petal

continues to rise

until you’re surrounded by

a playground of stars.

PAUSE

Each star shimmers

in the inky sky,

and you feel their

energy resonating

with you.

PAUSE

You take a moment

and notice that the stars

seem to play with one another,

shining messages and

dancing in the night sky.

PAUSE

You imagine dancing

with the stars,

waltzing slowly

through the cosmos,

lights trailing

your every move

like a shadow of diamonds.

PAUSE

Then, the stardust gathers

beneath the petal

and ever-so-gingerly

moves it along.

PAUSE

Gently, like the rudder

on a rowboat,

the stardust

guides the petal

back into Earth’s atmosphere.

PAUSE

The petal floats downward

until you’re surrounded by

mountains standing tall

with the glimmer of the moon.

PAUSE

As the petal

wafts toward the ground,

a tiny brook

catches your eye.

PAUSE

The brook is small

and filled with stones

that sparkle like jewels

in the moonlight.

PAUSE

As the petal descends,

it makes a cushioned landing

in the stream

and begins gently moving

with the water.

PAUSE

Along the banks,

fireflies twinkle

and tease one another

as the petal

continues to float

in the brook.

PAUSE

A bullfrog sounds

a mating call,

then splashes

in the water.

PAUSE

A symphony of cicadas

sing their songs

while the great horned owl’s hoots

cut through the dark with their own music.

PAUSE

Now, imagine a warm breeze

cradling the petal,

carrying it out of the brook

and taking it away.

PAUSE

You feel comfort and trust

as the breeze steers

the petal.

PAUSE

After a few moments,

the petal sails back

into your room

PAUSE

The soft petal unfurls

and melts into

your luxurious bed,

leaving you a calmness

that wraps around you

just like the petal.

NAMASTE, BEAUTIFUL

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Meditation: Powering Down for the Night Dec 11, 2023

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Hear the evening calling you,

Listen as it beckons.

It’s time to let your body rest,

And tend to your weary mind.

PAUSE…

You’ve done a lot of work today,

Both mental and physical.

You’ve earned some relaxation time,

A chance to unplug and recharge.

PAUSE…

Use this time to slow everything down,

Your thoughts, your pulse, your cares.

There’s nothing more important right now,

Than finding the respite you need.

PAUSE…

So often, our days spool out of control,

Tossing dozens of problems our way.

The night is meant to reverse all of that,

To give us some space to breathe.

PAUSE…

Our breath is an effective place to begin,

For it affects all the rest.

With eyes closed, inhale gently and with purpose,

Let the moment grow and stretch.

PAUSE…

When you’re ready to let that breath go,

Slowly exhale and feel the release.

Notice how your muscles follow that lead,

Softening and settling in for the night.

PAUSE…

You nestled in the safest possible place,

One that belongs to you alone.

Full of familiar scents and downy fabrics,

Comfort is the only goal.

Take a moment to enjoy the calm you’ve created, remind yourself how much you deserve it.

Revel in the weightless feel of your body, in the serene openness of your mind.

LONG PAUSE…

Now that you’ve cleared out troubling thoughts,

Do your best to keep it that way.

Imagine an impenetrable boundary,

A wall to separate you from the day.

PAUSE…

It’s so important to your wellbeing

That you regularly disengage.

Each day is so full and chaotic,

Leaving little time to focus on you.

PAUSE…

But if you create a ritual,

A predictable, enriching routine.

Your days will feel less frantic as well,

And you’ll look forward to powering down.

PAUSE…

Focus your attention on your quiet mind,

Enjoy the tranquility you find there.

Let the stillness lift you up,

Let it take you to a higher place.

PAUSE…

In this place, anything is possible.

In this place, all of your plans make sense.

In this place, you become your very best self,

As you work to plant the seeds of change.

PAUSE…

Instead of thinking, feel your way through,

Determine whatever you wish for yourself.

Detach from whatever your brain might say,

And be mindful of your heart instead.

PAUSE…

Like your soul, your heart won’t fail you,

As long as you pay attention.

It wants what it wants, and it’s rarely wrong,

So tune in and listen to its wisdom.

PAUSE…

These evening hours are the very best time

To practice speaking your heart’s language.

The messages appear in different ways,

Sharing feelings instead of words.

Breathe into the powerful silence of self, feel the awe that comes with tuning in.

Exhale and realize how connected you are, remind yourself you’re never alone.

LONG PAUSE…

In this warm, relaxing environment,

You have the chance to transform.

Once you learn to tune out the daily noise,

Your truth will make itself known.

PAUSE…

Whatever you’ve been wondering about,

Whatever questions plague you in the day,

Can be redefined and answered here,

As long as you maintain the space.

PAUSE…

Waking logic is usually ineffective.

Your inner retreat has a mind of its own.

But once you learn the rules of the road,

There are no limits to what you can see.

PAUSE…

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Meditation: Butterfly Wings to the Moon Dec 10, 2023

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There are days when all you do

doesn’t feel like enough

and you want to disappear

and get away from all the stuff.

LONG PAUSE

It feels like those days

come with so much noise,

whether it’s work, or cleaning

or picking up kids’ toys.

LONG PAUSE

So when the sun disappears

behind the moon-kissed clouds

you retreat to your room

to a cushion of no sound.

LONG PAUSE

And lying on your bed,

you connect with a deep peace.

You find a comfy position

beneath the silken sheets.

LONG PAUSE

And you open up your breath

to feel the air of night

and the cool mist enters you

with a feeling that all is right

PAUSE

You choose to be

in a place serene

away from others

where you’re not seen.

LONG PAUSE

And on those nights

when you want to get away,

something magical happens

at the end of your day.

PAUSE

From the depths of calm

found only in your room,

you’re wrapped in love

in a spiritual cocoon.

PAUSE

And before you know it,

your cocoon opens up

and two gossamer wings

elevate you above.

PAUSE

Your wings are swirling

with a kaleidoscope of colors,

and as you rise upward,

they begin to flutter.

PAUSE

Neon colors stretch around you

from the magic of the wings,

and as you float above the house,

the chorus of the night sings.

PAUSE

The cicadas are happy

and so is the red fox.

The deer are calm

and so are your thoughts.

PAUSE

And you understand intuitively

that the animals are free

and you want to enjoy your own freedom

peacefully.

PAUSE

And so, like the animals that

scurry around in the night,

you find this time sacred

before the morning light.

PAUSE

So your filmy, pale wings

take you up to the trees

where you see the opal moon

with total ease.

PAUSE

And the moon comes alive

in a way so enchanting

and shares her secrets with you

with conscious understanding.

PAUSE

Your wings flutter brightly

and your heart seems to know

that the moon’s tip for you

is to honor your soul.

PAUSE

“But it’s hard,” you say

in honest protest,

and the moon replies,

“It will make sense when you rest.”

PAUSE

The moon continues to share

that “Your dreams are your source.

Just ask what you want,

and you’ll be given it, and more.”

PAUSE

And the words of great luna

send a ripple of peace

running through your neon wings,

allowing your calmness to increase.

PAUSE

And the great silver orb

smiles and gives you a wink,

and your prismatic wings

begin to comfortably sink.

PAUSE

And before you know it,

the wings land you gently in bed,

and make sure they tuck

a pillow under your head.

PAUSE

Then the wings disappear

as quickly as they came,

but you are soon to realize

that you are not the same.

PAUSE

You gaze at the window

to catch a silver moonbeam.

Then close your eyes

to find the moon’s dreams.

Sweet dreams.

NAMASTE, BEAUTIFUL

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Meditation: You Are the Master of Your Fate Dec 09, 2023

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Close your eyes and stop the buzz,

The constant, inner chatter.

Though your mind is doing its best to help,

There’s a time when your thoughts must scatter.

PAUSE…

Night time is that sacred time,

A chance to pause and rest.

We all need a break from the give and take,

A block of hours away from the stress.

PAUSE…

Even when we love our lives,

The to-do list can be a tsunami.

An overpowering cascade of tasks,

That batters both mind and body.

PAUSE…

What’s more, we have expectations,

Strict requirements for perfect completion.

Little do we know, we’re chasing a myth,

Harming ourselves for no reason.

PAUSE…

Perfection is a room with no door,

A cold, unreachable place.

We spend years of our lives seeking it out,

To then be humbled when our efforts go to waste.

PAUSE…

Nothing in life can be perfect,

When each eye has its own view.

There is no ideal to suit every mind,

And no perception that’s truly true.

PAUSE…

We end up driving ourselves crazy,

As we chase what we think others want.

But just like us, they’re racing in circles,

Paying no mind to what we are or are not.

PAUSE…

Things feel so life-or-death sometimes,

Like the world will stop if we fail.

But failure is as unmeasurable as everything else,

So it’s useless to allow fear to prevail.

PAUSE…

Instead, we need to change our view,

To decide on our own kind of perfection.

It needn’t make sense to anyone else,

A bit like looking at your own reflection.

Breathe in and see yourself as only you can, your strengths, your quirks, your magic.

Breathe out and set that essence free, let the world know who you really are.

LONG PAUSE…

What might you do if you wouldn’t be judged,

If no one waited to rate your performance?

Would you find a new passion or take a new risk,

Or perhaps reassess your importance?

PAUSE…

The truth is, you can do those things.

You can chart a new path right this minute.

For the eyes you feel upon you all the time,

Only exist when the mind overruns your spirit.

PAUSE…

Freedom is the antidote to perfection,

The path to your own ideal world.

You can create your own utopia,

When you let your anxieties unfurl.

PAUSE…

Though it’s hard to know where they come from,

These fears show up in us all.

We want to fit in, to feel worthy and admired,

But instead end up scared and small.

PAUSE…

It seems so counterintuitive,

To go against the grain,

To throw out years of effort and worry,

In an attempt to relieve the pain.

PAUSE…

But that’s exactly what it takes,

To find your own perfection.

Adjust the bar to fit you best,

And set out in your own direction.

PAUSE…

Your life is indeed a marathon,

But in truth, there’s just one runner.

You’re forever poised to take the prize,

When you’re racing to steal your own thunder.

PAUSE…

You are your only competition.

You’re also your very best fan.

You have nothing to prove to anyone but you,

And you’re the only one in charge of the plan.

Inhale and think about what it means to be the person in charge of you.

Exhale and know you’re up to the task, that you can make your dreams come true.

LONG PAUSE…

Things can be different from here on out,

Old patterns can be changed.

You just have to agree to stop the chase,

To let expectations be rearranged.

PAUSE…

Imagine how liberating it will feel,

To step out of judgement’s way.

Each day can be measured with your heart’s ruler,

With no fear to lead you astray.

PAUSE…

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Meditation: Forgiveness Dec 08, 2023

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Center yourself

And ease the load,

Breathe in deep

And let it all go.

PAUSE…

Find that space inside

Where you can just be,

And ready yourself

To become more free.

PAUSE…

There are times in life

When things go awry,

When you struggle to let go,

But you can’t, though you try.

PAUSE…

Often times, this happens

When you need to forgive,

Letting go of past hurts

Will let you embrace how you live.

PAUSE…

So visualize a box,

Or maybe two,

And dump all your hurt

When it comes close to you.

PAUSE…

See every pain,

every anger and hurt

Stuffed in the box,

And buried in dirt.

PAUSE…

And imagine now

There’s a whisper of words:

“I forgive you” is what you feel

And also what you heard.

PAUSE…

And remember that forgiveness

Can also be for you,

So let it go for others,

But for you, too.

PAUSE…

And now, take a deep breath

And embrace the reveal;

You are lighter and calmer,

And the world has a different feel.

PAUSE…

Instead of the heaviness,

Imagine you’re pure light,

Forgiving changes

All that falls in your sight.

PAUSE…

Like a ship with new sails

You embark on your day,

Freed of the past pain

That got in your way.

PAUSE…

Forgiveness has changed

The way you see the world,

It’s like the gift of an oyster:

A beautiful pearl.

NAMASTE, BEAUTIFUL

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Meditation: Calm to Start the Day Dec 07, 2023

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Invite yourself to relax,

As you close your eyes,

Relax your body,

And ease into this moment.

PAUSE

Breathe…

And feel your body melt,

With every cycle of breath.

Breathe and relax,

Breathe and release.

LONG PAUSE

Open your mind to calm.

Open your body to calm.

Open your spirit to calm.

Open and allow the calm to come in,

As you begin your day.

LONG PAUSE

A fresh start,

A new beginning.

Each morning is a brand new canvas,

On which we can paint our world.

PAUSE

Let go of any worries,

Let go of any plans,

Let go of all the details you’ve been trying to hold.

And relax deeper into the magic of this morning.

LONG PAUSE

Soft, sweet calm.

Covering you like a blue blanket,

Clearing you,

And filling you with peace.

LONG PAUSE

Within the calm, there is clarity,

Wholeness,

And love.

PAUSE

There is no where you need to go,

No one you need to be.

Just you right here,

In this moment,

Filled with calm.

Namaste, beautiful.

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Meditation: The Calm of the Water Dec 06, 2023

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As you stand upon the water’s edge,

You can feel the energy shift.

From fast to slow,

From chaos to calm.

LONG PAUSE

You’ve come here for reprieve,

Led here by your soul,

Ready for peace,

Ready for stillness.

PAUSE

You step your foot in,

And feel the water embrace your toes and foot,

Calling it to come deeper,

Releasing all of the fear.

LONG PAUSE

Another step in,

And you’re soon surrounded by the water.

Feel it lightly ripple against your ankles,

Kissing you with its calm.

LONG PAUSE

Take another step in,

And then another,

Until you’ve eased yourself in the calming water,

All the way up to your chest.

PAUSE

Breathe here,

And let the water embrace you.

PAUSE

Feel its weightlessness ease you,

Feel its wetness soothe you,

Its sounds relax you deeply.

LONG PAUSE

You are one with the water.

You are calm.

Namaste, beautiful.

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Meditation: Shift Your Mindset for Stress Relief Dec 05, 2023

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Allow yourself to settle into comfort,

Finding a position sitting or lying down that’s relaxing for you.

Sinking your body into a restful place of relaxed awareness.

Bring your attention to your breath.

Go ahead and take a moment to tense up your body,

Making tight fists with your hands,

Squeezing your eyes shut and tightening all your muscles.

And then let them all go, feeling your body relax deeper into its position,

Letting yourself feel the calm release as you continue to connect with the deep rhythm of your breathing.

PAUSE…

As your body relaxes, your mind may be busy reminding you of the stresses in your life.

Calling your emotions to feel their heaviness, telling your thinking mind to figure it all out.

As you notice those thoughts and those emotions arising in you, imagine them again as clouds floating across the sky. Letting them live up there, white and fluffy and full, while you stand on the ground, allowing them to drift by you.

Soon, the clouds will fade away and become less frequent.

And your mind will find stillness in the spaces of blue sky in between.

PAUSE...

In this stillness, let yourself absorb and sit with these questions…

Is there something for me to learn here?

What creative solutions might there be?

How can I approach this differently?

What blessings are living within all of this?

For the next little bit, simply sit with these questions. There’s no need for you to figure anything out or put your mind to work. Simply be with them.

PAUSE...

The challenges in our lives are opportunities for us to progress and evolve. And once we shift out of the heaviness of the stress, we can move into an empowering mindset.

One that allows us to feel awakened, creative and abundant.

One that allows us to move forward with grace and ease and joy.

May this be that moment for you.

Namaste, Beautiful

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