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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: Healing Heart Bouquet Oct 31, 2023

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Allow your mind to quiet

and still the voice in your head.

then let your body relax

Sink deeply into your bed.

LONG PAUSE

Let the stillness take over

as you go deep inside,

with tension dissolving

and peace as your guide.

LONG PAUSE

Follow the peace as it spreads

from head to toe,

relaxing your shoulders and your back,

your body as a whole.

LONG PAUSE

Now, envision a rosebud,

straight and tall,

waiting to blossom

with its red velvet petals.

PAUSE

The rosebud travels

deep to your inner garden;

it reaches the heart

where it wants to get started.

PAUSE

Slowly, the petals peek out,

just a little at first,

until the rose opens

with a splendid burst.

PAUSE

Love cascades in your heart,

when the rose bursts forth.

You can feel it growing in your body

all the way through your core.

PAUSE

You notice your skin

takes on the fragrance of rose,

and the feeling of love

supports your repose.

PAUSE

And, intuitively, you know

that if you touch someone’s hand

you’ll transfer the love

and feel it expand.

PAUSE

And then before your eyes,

a purple aster blooms

and journeys to your heart

bringing faith and wisdom.

PAUSE

And from the aster’s center

wisdom and faith are released,

and a sense of trusting yourself more

comes on with some peace.

PAUSE

So, take a few minutes

and dive deeply inward,

you hear “I trust myself”

coming to you as a whisper.

PAUSE

Now, recognize

the flowers of love and faith,

and notice a daffodil appears

gifting you with more traits.

PAUSE

Yellow daffodils shine light

on what is the truth.

They also bring forgiveness

which can be freeing to you.

PAUSE

So the daffodil lights up the heart

with what is honest and real

and cozies up to the rose and aster

creating an inner garden you feel.

PAUSE

So in a moment,

the truth of your life becomes clear,

and with love, you forgive mistakes

and let go with no fear.

PAUSE

Now, white edelweiss joins in,

filling up some heart spaces;

it’s a flower of courage

and not found in many places.

PAUSE

As it blooms, you know

you’ve been a tower of courage,

and you thank the edelweiss

and let go of any worry.

PAUSE

You pause for a moment,

gazing at the garden of your heart

feeling the power of the flowers

and what they impart.

PAUSE

Then, a marigold appears

with orange petals in layers

sparking creativity in you

that you want to share.

PAUSE

In your mind’s eye,

there’s a painting you paint,

the colors swirl together

and ignite your creativity

once again.

PAUSE

Then a rose in a yellow

that blossoms quite fair

Fills your heart with joy,

and then some to spare.

PAUSE

And it’s followed by a lily

with peace in its aura

bestowing its calm

which, of course, you adore.

PAUSE

Now, your heart is healing

with a rich flower bouquet

that shares its gifts

to ensure

you’re more than okay.

PAUSE

And with gratitude abounding,

you wrap up your bouquet,

you know it’s there blossoming

and ready for you, any day.

NAMASTE, BEAUTIFUL

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Meditation: Sitting In Discomfort Oct 30, 2023

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My mind is flooded with questions,

Trying to find the cause.

This feeling of being unsettled,

Is forcing me to pause.

PAUSE

What was the drop that started,

This tsunami of anger and pain?

Perhaps it doesn’t matter,

What’s risen now needs a name.

PAUSE

It tingles and it hiccups,

Shards of glass in my throat.

All I can do is sit with it,

Unpack it, and emote.

PAUSE

Slowing, slowing, slowing down,

Detaching from thoughts.

Calming, calming, calming down,

Breathing unties the knots.

LONG PAUSE

As the moments whisper by,

Discomfort slowly gives way,

To the truth of what is going on,

There’s a part in it I play.

PAUSE

With gentle grace,

I explore myself,

The stories, the ego, the words.

Let me see,

What love would do,

What solution now occurs.

PAUSE

Strip away the pain,

Strip away the fault,

Dear universe, show me how,

To dissolve this dark discomfort,

As love infuses me now.

LONG PAUSE

There it is,

The seed of peace,

That knows no matter what,

I’ll be okay,

I’ll learn from this,

I’ll transcend this painful rut.

PAUSE

I end this practice knowing that,

There’s actions I must take.

Forgiveness, softness, gentle words,

Admitting my mistake.

PAUSE

So breathe deep now,

Bring hand to heart,

And know that you are loved.

This moment is,

A brand new start,

Feel the love in you flood.

Namaste, Beautiful

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Meditation: Learn From the Fear Oct 29, 2023

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When our bodies are scared or feel uneasy,

And the world around us is full of worry,

We only have one thing to do.

PAUSE

We raise our eyes to meet the gaze of our fears,

And search inside of it for wisdom.

LONG PAUSE

Allow your whole body to relax deeper and deeper.

With each exhale,

And with every inhale

Feel your body making room,

To collect the lessons fear has taught you.

LONG PAUSE

See if you can remember a recent moment,

Where fear has tapped you on the shoulder.

PAUSE

Maybe it was about money,

A relationship,

Or your health.

Whatever it is, see yourself in this moment,

Feeling the fear,

While you simply observe.

LONG PAUSE

What did you learn on the other side of this moment?

Did you discover something about yourself?

About others?

PAUSE

Imagine these lessons, these flickers of wisdom,

Are floating all around you.

And each time you inhale,

You breathe them in,

And they strengthen you,

And make you even more solid in who you are.

LONG PAUSE

You are wise,

Open,

And whole.

Namaste, Beautiful

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Meditation: Yoga Nidra Oct 28, 2023

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Nestled in the sea of blankets of your bed,

Allow your body to rest motionless on your bed,

Comfortably tucked under the sheets.

PAUSE…

Lay on your back, keeping your spine straight and relaxed.

Now gently close your eyes, and become aware of your body.

Observe it closely and release any unnecessary tension you might feel.

LONG PAUSE…

Now focus on your breath.

Feel it becoming deeper and slower as your heart rate slows down.

PAUSE…

Let a deep sense of relaxation expand within,

While your muscles become loose and heavy,

And your body melts into your bed.

PAUSE…

Dig deep within your consciousness,

And visualize a specific wish or intention you may have.

PAUSE…

Now imagine a simple affirmation that describes its essence.

This is what it’s called Sankalpa.

PAUSE…

Repeat the affirmation silently three times,

Feeling the importance of this desire.

LONG PAUSE…

Now come back into your body,

As we focus in on each part,

Bringing all of your attention to it,

Feeling that part soften and relax.

PAUSE…

We’ll begin on your right side.

Bring your attention to your thumb, index finger, middle finger, ring finger, little finger, palm of your right hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf, ankle, heel, sole, top of the foot, right big toe, long toe, middle toe, fourth toe, pinky toe.

PAUSE…

Now the left side.

Focus on your thumb, index finger, middle finger, ring finger, little finger, the palm of your right hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, waist, hip, thigh, knee, calf, ankle, heel, sole, top of the foot, right big toe, long toe, middle toe, fourth toe, pinky toe.

PAUSE…

Observe the right side of the back of your body,

Heel, calf, thigh, butt, and shoulder blade.

Turn to the left side,

Heel, calf, thigh, butt, shoulder blade.

Now onto the lower back, middle back, upper back, and entire spine.

PAUSE…

Become aware of the back of the neck, back of the head, top of the head, and forehead.

Move to the right side of your skull, temple, ear, eyebrow, eye, nostril, cheek. Now upper lip, lower lip, mouth.

Transition to the left side of your skull, temple, ear, eyebrow, eye, nostril, cheek.

Focus on the chin, jaw, throat, upper abdomen, navel, and lower abdomen.

Move to the right collarbone, right side of the chest, and right groin.

Move to the left collarbone, the left side of the chest, the left groin, and the pelvic area.

Now focus on the right leg, left leg, right arm, left arm, your face, the whole head, the torso, and then your whole body.

LONG PAUSE…

Bring all your attention to the fresh air that flows through your body as you inhale.

Then feel the warm air traveling through your nose as you exhale.

Breathe…

PAUSE…

In synch with each breath,

Count down from 20, inhaling 20,

Exhaling 19,

Inhaling 18,

Exhaling 17,

And so on.

Take your time, staying calm and patient.

If you lose count simply start again.

LONG PAUSE…

Now it’s time to express your wish or Sankalpa.

Silently say the statement you created in the beginning that encapsulates your desires.

LONG PAUSE…

Breathe,

One with your inhale,

One with your exhale.

Deeply relaxed,

One with sleep.

Namaste, Beautiful

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Meditation: The Here and Now Oct 27, 2023

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If you take a moment now,

To stop and simply be,

The beauty of this moment,

Is waiting patiently.

PAUSE...

Slow yourself down,

Fall deep, deep within,

Let your breathing soften,

And melt your gentle skin.

Feel the bed beneath you,

Holding you oh so sweet.

Allow yourself to melt,

And swim within the sheets.

PAUSE...

Let the rhythm of your breath,

Bring you here and now.

Feel the tingles of presence,

It’s sure to calm somehow.

PAUSE...

Exhale slowly, and release,

All that weighs you down.

As you let go, you'll find peace,

From thoughts that linger ‘round.

PAUSE...

Listen to the sounds around,

Background music to your breath.

They remind you that this moment,

Has beauty in its depths.

LONG PAUSE...

Let go of thoughts that pull you back,

To past or future scenes.

Allow yourself to fully relax,

And sink into this reality.

PAUSE...

Notice the stillness deep within,

Your mind and body aligned.

In this moment, you're free from time,

And pure awareness fills your mind.

PAUSE...

Feel the energy of life flow,

Through you in every cell.

In this moment, you are humming,

Your senses alive and well.

PAUSE...

The beauty of life lies here,

In the breath that you take now.

There is no moment except for this,

So open up and allow.

PAUSE…

Breathe in deep,

As you embrace the here and now.

Breathe in full,

Let everything else flow out.

LONG PAUSE...

In this moment, there's nothing to chase,

No goals or desires to fulfill.

Just be present, in this space,

And let the universe work its will.

PAUSE...

The power of the now,

Is the clarity and gratitude it brings.

So take a breath, and be right here,

Let go of all other things.

Namaste, Beautiful

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Meditation: Exhaustion Relief Oct 26, 2023

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When exhaustion bears down upon you,

And you struggle to find repose,

Find a place where you can rest,

And let your mind release its woes.

PAUSE…

Close your eyes and take a breath,

Release the tension from your chest,

Let your body sink into bed,

As your worries take a rest.

Picture yourself in a meadow,

So peaceful and serene,

The grass beneath your body,

Is soft and emerald green.

PAUSE…

Feel the warmth of the moon,

As it shines down on your face,

Its glow release your tiredness,

Brings calm to your racing pace.

LONG PAUSE…

Imagine a gentle breeze,

Caressing your tired skin,

Its coolness brings refreshment,

Soothes your senses within.

PAUSE…

Breathe in deep and breathe out slow,

Feel your body glow,

With every breath you take in,

Relaxation starts to flow.

PAUSE…

Release each thought as you breathe,

Watch them fade away so light,

As you sink deeper into peace,

And become one with the night.

LONG PAUSE…

Visualize a waterfall,

With its cascading flow,

The sound of water soothes you,

And lets the tension go.

PAUSE…

Feel your body become light,

As exhaustion fades away,

Your muscles feel so loose,

Everything will be okay.

PAUSE…

As you drift into the stillness,

Let your mind become more clear,

Relaxed and calm and peaceful,

There’s nothing left to fear.

LONG PAUSE…

Namaste, Beautiful

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Meditation: From Fear to Faith Oct 25, 2023

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Take a deep breath and allow your thoughts to settle.

Let your body unwind and feel a sense of relaxation.

Breathe in and out, letting go of any tension or anxiety.

PAUSE…

You are safe and protected.

You are a powerful being capable of manifesting your deepest desires and living a life of joy and fulfillment.

PAUSE…

Quietly recall any fears or doubts that you sense could be hindering your progress.

Acknowledge them without judgment, and then let them go.

PAUSE…

Trust that they will be taken care of, and that you are supported at every turn, in every moment.

PAUSE…

Turn your focus on your heart.

Imagine a place of stillness within you, where you can easily access peace, love, and joy.

Let that place fill you up and overflow into you.

PAUSE…

As you focus on this stillness, feel your fears and doubts melting away, replaced by a deep sense of trust and confidence in yourself and the universe.

You are exactly where you need to be.

PAUSE…

Stay with this feeling for as long as you like, allowing yourself to bask in the warmth and radiance of your inner self.

PAUSE…

You are a powerful, creative being, capable of manifesting your deepest desires.

Trust in yourself, trust in the universe, and know that you are always guided and supported on your journey.

PAUSE…

Namaste, Beautiful

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Meditation: Stress Relief - Calm Your Body Oct 24, 2023

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Let’s begin by getting into a comfortable position, sitting or lying down,

And allow your eyes to close.

Let your breathing settle into a slow, natural rhythm,

Allowing yourself to breathe in just a little deeper,

And exhale just a little longer.

Breathe in,

Breathe out.

PAUSE…

If you find thoughts popping up, wanting your attention,

See if you can imagine those thoughts passing by you, like clouds in the sky, as you watch from afar.

And then come back to your breath.

Feeling the air expand your chest and your belly on your inbreath,

And contracting your body on the outbreath,

Letting the rhythm of your breath slow down and calm the rhythm of your body.

PAUSE…

Now imagine with me that every inhale invites in soft blue relief,

Opening up space inside of you,

Healing, softening and relaxing.

And every breath out releases the grey of any heaviness or pain or discomfort inside of you.

Breathing in blue relief,

Breathing out grey heaviness.

Breathe in,

Breathe out.

PAUSE…

Let your body unwind and relax.

Feel it letting go of the stress and the anxiety,

With every breath you take.

Notice it softening, releasing and healing.

Allowing yourself to let go,

Releasing the grey and breathing in the blue.

Relax.

And just be here.

One with your body.

Calm. Peaceful. Present.

Namaste, Beautiful

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Meditation: Melt Into Healing Sleep Oct 24, 2023

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As you let your eyelids close, draw in a breath,

and then, as you exhale,

Let this calming breath melt into you,

Deep into your physical and emotional self.

LONG PAUSE

Inhale deeply and fully again,

with a breath that gently buries into your muscles,

dissolving all the tension in you

and turning the muscles soft

like creamy butter.

LONG PAUSE

As you continue to breathe,

allow the breath into your neck and shoulders,

deliciously dissipating pain and stress there,

and replacing it with deep relaxation.

LONG PAUSE

Now follow the breath as it

Curves along your spine, in and out,

seeping into the back muscles,

easing them, softening them,

melting them into velvet.

LONG PAUSE

When you inhale your next divine breath,

feel it clear your arms and legs,

of all tension,

soothing any stress,

so your body feels cushy and open.

PAUSE

Imagine your body open and weightless,

drifting like a feather,

dreamy and tranquil,

into the peaceful silence of space.

PAUSE

As you float through infiniteness,

you feel a connection to all that’s around,

a sense of comfort, of being one,

and it lulls you into deeper relaxation.

PAUSE

Now, imagine the Universe carrying you

to a glistening star,

a star that reaches her arms of light to you,

and cradles you in healing warmth.

PAUSE

Visualize feeling safe in the star’s arms,

Her abundant light healing any pain,

and gently warming it away,

until you meld with the star and become one.

PAUSE

Now, you drift in space,

dotted with more stars and galaxies

lit up like Christmas lights,

until you reach the moon

and feel her pull.

PAUSE

The coy moon tugs at you and winks,

then shines her healing beams

into your heart,

freeing pain tucked in hidden corners.

PAUSE

The moonlight shimmers and pulses in you,

it vibrates old scars and recent pains,

massages and washes them clean,

Then carries them away.

PAUSE

Now imagine floating farther into the cosmos,

like an ethereal vapor.

The silence mends your stress,

and you embrace the profound rest

and infinite peace.

PAUSE

Time is an illusion to the universe,

and you glide from

one heavenly body to another,

becoming more free

of pain, hurt and anxiety.

PAUSE

Now, take a minute and

bask in the joy and healing that

the heavens have poured into you,

deep into the physical and spiritual core.

PAUSE

And, take one more deep cleansing breath,

a breath that draws in the healing stillness of the Universe,

healing that melts in and all around you

healing that you gratefully surrender to.

PAUSE

Now, embrace your surrender,

your openness that leads to gifts,

and enjoy the blessing of sleep,

the blessing of healing,

of your physical, emotional, and spiritual being.

Namaste, Beautiful

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Meditation: Soothing Your Inner World Oct 23, 2023

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Today, we are going to embark on a journey to soothe your inner world, to find the peace that resides within you, and to let it emanate outwards.

PAUSE…

Begin by finding a comfortable position,

Take a deep breath in through your nose and exhale out through your mouth.

Take another deep breath, allowing your belly to expand, and exhale slowly, feeling your body relax.

PAUSE…

As you sit here, notice any thoughts that come up.

Acknowledge them, but don't engage with them.

Allow them to float by like clouds in the sky.

PAUSE…

Now, bring your attention to your body.

Notice any areas of tension, any places where you're tight or uncomfortable.

Send your breath to these areas, and feel them soften and release.

PAUSE…

Imagine a soft, glowing energy surrounding your body, cocooning you in safety and comfort.

Imagine this energy slowly expanding, radiating outwards until it fills the entire room, and beyond.

PAUSE…

Allow this energy to calm your nervous system, to clear your mind, and to soften your body,

Surrounding you with peace and love.

PAUSE…

As you sit in this place, notice how you feel.

Allow yourself to fully sink into the experience of being here,

Your entire inner world soothed with light blue peace.

PAUSE…

Namaste, Beautiful

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