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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: The Calm of the Night Oct 13, 2023

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If you listen real carefully,

You can hear it behind the breeze.

The calm of the night,

Hums with a gentle tease.

LONG PAUSE…

You’ll have to let them go,

All those thoughts inside.

Releasing all the pressure,

You’ll have to move them aside.

LONG PAUSE…

Soften your beautiful body,

Relax from head to toe.

Imagine you’re body melts,

Into your bed below.

LONG PAUSE…

The calm of the night is calling,

Inviting you to be,

One with its peaceful softness,

Completely you and free.

Breathe and expand,

And gather remains of the day.

Breathe and command,

Your life is yours today.

LONG PAUSE…

Come into the calm,

By riding streams of air,

In and out of your nose,

The calm will find you there.

PAUSE…

Deeper and deeper you breathe,

More and more space you feel.

Allow it to take over you,

And begin to slowly heal.

LONG PAUSE…

Sometimes it’s a fight,

To shed all that weight.

It prevents sleep from coming,

Tries to seal your restless fate.

PAUSE…

But all of it can’t withstand,

The power of your breath.

The magic of the air,

That clears you from the depths.

PAUSE…

Breathe and expand,

And gather remains of the day.

Breathe and command,

Your life is yours today.

LONG PAUSE…

Ease yourself right in,

To the comforting layers of rest.

Let your whole body go,

Warmed and gently caressed.

PAUSE…

Come into the calm,

By riding streams of air,

In and out of your nose,

The calm will find you there.

PAUSE…

Deeper and deeper you breathe,

More and more space you feel.

Allow it to take over you,

And begin to slowly heal.

Namaste, Beautiful

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Meditation: The Tree of Life Oct 12, 2023

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Her branches sway,

In the wind,

Her leaves make music and play.

She moves a little,

And can bend a lot,

But her roots are going to stay.

PAUSE…

She welcomes in,

All who need her,

To provide a warm place to nest.

Arms wide open,

Heart full of love,

She always provides the best.

PAUSE…

Her roots dig deep,

Into the ground,

And gather the food that she needs.

She reaches up high,

To drink in the sun,

So she can create all her seeds.

PAUSE…

Breathe her in,

And feel the big life,

That exists in her blooms and her bark.

She’s soft and she’s hard,

She knows who she is,

She knows she’s making her mark.

Oh tree of life,

Teach me your ways,

So I can be rooted so deep.

Tell me your wisdom,

And how you can trust,

That all that you need you will reap.

PAUSE…

Come close, my dear,

I hear the tree say,

And wrap your arms around me.

Feel the deep pulse,

Of the divine,

Flowing wild and free.

PAUSE…

The warmth from her trunk,

The love from her leaves,

Invite me to tune deeply in.

I close my eyes shut,

My body is raw,

My mind is clear from within.

PAUSE…

The music I hear,

The magic I feel,

Emanates from her at the core.

It’s all beautiful love,

No worries, no stress,

Peace like I’ve never felt before.

PAUSE…

Breathe and tune in,

To the universal truth,

We’re love and energy.

Breathe and just feel,

It all vibrate now,

All life exists in a tree.

LONG PAUSE…

You gently release,

And let the tears fall,

You see with brand new eyes.

The wonder, the joy,

The sadness and pain,

Everything lives and then dies.

PAUSE…

Now you can see,

The attachments and stress,

Are not worth holding onto.

You can let love,

Flow endlessly through,

And brighten all around you.

PAUSE…

You look at the tree,

And see her deep love,

And know you’re sisters now.

You hug her again,

And feel your heart fill,

You make a magnificent vow.

PAUSE…

I am magic,

I am love,

I am deeply Divine.

All that’s around me,

Is also of god,

I’m part of Universal design.

PAUSE…

No longer will I cower,

No longer will I fear,

No longer will I live my life small.

I’m here to give love,

In small and big ways,

The tree of life is in us all.

PAUSE…

Breathe her in,

And feel the big life,

That exists in her blooms and her bark.

She’s soft and she’s hard,

She knows who she is,

She knows she’s making her mark.

Namaste, Beautiful

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Meditation: Deep Full Body Relaxation Oct 11, 2023

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Let it all go,

And settle in deep.

Rest your head upon your pillow,

And sink into your bed.

PAUSE…

Find your breath,

And ease into its gentle rhythms,

As if you were floating on the currents of a river.

Feel the air cycle in,

And out of your body.

Over and over again,

Slower,

And slower.

Deeper,

And deeper.

LONG PAUSE…

Now, bring your attention to your feet.

Feel them soften as you focus on them lying on your bed.

Imagine warm, soothing energy flowing into your feet,

Relaxing every muscle and calming every nerve.

PAUSE…

Feel the tension melting away,

As your feet part with ease,

And soften with relaxation.

LONG PAUSE…

Now bring your attention to your calves and legs.

Feel the muscles here relaxing, loosening, and releasing tension.

Allow the soothing energy to flow through your legs, calming and softening every muscle.

PAUSE…

Feel your legs become heavy as they sink deeper into your bed,

And you settle further into relaxation.

LONG PAUSE…

Now, bring your attention onto your hips and lower back.

Feel the muscles in your hips and lower back softening and releasing tension.

Allow the warm, soothing energy to flow through your hips and lower back,

Calming and relaxing every muscle.

PAUSE…

Feel your lower back and hips soften, and sink deeper into relaxation.

LONG PAUSE…

Now bring your attention to your belly and chest.

Feel all those muscles in your belly and chest relaxing,

Loosening, and releasing tension.

Allow the warm, soothing energy to flow through you here,

Calming and relaxing every muscle.

PAUSE…

You can feel your belly and chest become soft and quiet,

As you sink deeper into relaxation.

LONG PAUSE…

Now, bring your attention to your arms and hands.

Feel the muscles here softening, loosening, and releasing tension.

Allow the warm, soothing energy to flow through your arms and hands,

Calming and relaxing every muscle.

PAUSE…

Your arms and hands are now heavy and quiet, as you sink deeper into relaxation.

LONG PAUSE…

Now bring your attention up onto your face, neck, and head.

Feel the muscles up here relaxing, loosening, and releasing tension.

Allow the warm, soothing energy to flow through your face, neck, and head,

Calming and relaxing every muscle.

PAUSE…

Feel your face, neck and head soften and open,

As you sink deeper into relaxation.

LONG PAUSE…

From head to toe,

You can feel your body deeply one with the rhythm of relaxation.

PAUSE…

Everything is quiet,

Everything is clear,

As you sink deeper into the night.

Namaste, Beautiful

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Meditation: When the Fears Are Keeping You Awake Oct 10, 2023

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They can sneak into your mind,

With no warning at all,

All those fears.

The movies play within your head,

And pull you away from rest.

The scary scenes expand and meander and grow,

And soon, your eyes are open,

Your heart is racing,

And sleep has escaped from your body.

PAUSE…

But slow down, dear one,

And know the fears will dissolve,

The anxiety will disappear,

As you bring yourself out of your head,

And into this moment.

Present to what is,

And open to the comforting arms of deep sleep.

So breathe deeply,

Fully into your body,

And ask the universe to hold you,

To protect you and the ones you love,

As you surrender into her embrace.

PAUSE…

Let your attention settle into your breathing.

Aware of the cool air on your nose as you breathe in,

And the warm air on your nose as you breathe out.

In and out,

Over and over again.

Slowing down a little bit more with every breath.

PAUSE…

Become aware of what’s around you.

Listen to the soft noises of the night.

See the objects and people in your space.

Feel the blankets touching your body.

PAUSE…

Bring yourself here,

Into this moment.

Breathing in calm,

Breathing out the fear.

LONG PAUSE…

You are safe here.

Those around you are safe.

And everything is okay.

PAUSE…

So breathe,

And let your body melt deeper into your bed.

PAUSE…

Relax your feet.

Feel your legs get heavy.

Open your hips.

Soften your belly.

PAUSE…

Expand your chest.

Relax your back.

Release your arms.

PAUSE…

Lower your shoulders.

Release your jaw.

Soften your face.

LONG PAUSE…

Feel a soft, warm energy gently touching the top of your head.

Imagine this energy releasing the thoughts,

The visions,

The worries,

The fears,

With every breath out.

LONG PAUSE…

Breathe and release.

Breathe and rest.

PAUSE…

Breathe and release,

Breathe and rest.

LONG PAUSE…

The arms of the night hold you close,

And you fall into her embrace with trust.

Let her carry you safely into the depths of peaceful sleep,

Let her clear you,

And restore you.

PAUSE…

Everything is okay.

Sweet Dreams, Beautiful.

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Meditation: Endless Stars in the Night Sky Oct 10, 2023

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Come with me, as we take a ride,

Through the night’s clear sky.

Come with me, and you’ll see,

The magic up real high.

PAUSE…

Let your breath calm you down,

And anchor deep right here.

Imagine each exhale melts you more,

And releases any fear.

PAUSE…

Your body floats, and soon you feel,

The bliss of letting go.

No worldly worries live here now,

You’re waiting for the show.

One by one, they appear,

The stars in the night sky.

One by one, they whisper,

The Universal why.

PAUSE…

Like lightning bugs who dot the air,

With soft and gentle glows.

The endless stars in the sky,

Come out to say hello.

LONG PAUSE…

How quickly the thoughts can leave,

The worries begin to fade.

As your fascination grows,

With millions of stars displayed.

PAUSE…

Allow yourself to simply be,

In a serene and peaceful bliss.

Blanketed by the stars, you see,

The beauty in all of this.

LONG PAUSE…

So let go of any stress,

That clings to any part.

Just feel the magic of the stars,

In your soul and in your heart.

PAUSE…

Just look across, the sky so vast,

And know each star’s for you.

Their heat and light traveled here,

So you could have this view.

LONG PAUSE…

So rest your head and clear your mind,

And open yourself to dream.

Each star up here is giving you,

Stardust so you can gleam.

PAUSE…

Let your breath calm you down,

And anchor deep right here.

Imagine each exhale melts you more,

And releases any fear.

LONG PAUSE…

Can you hear them, off real far,

The gentle songs of night?

Their lullabies rock you slowly,

You’re warmed by their pure light.

PAUSE…

The endless stars in the sky,

Will pull you into sleep.

They’ll keep you safe and sound,

And relax you oh so deep.

LONG PAUSE…

Allow yourself to simply be,

In a serene and peaceful bliss.

Blanketed by the stars, you see,

The beauty in all of this.

Namaste, Beautiful

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Meditation: Mindfulness Meditation Oct 09, 2023

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Invite yourself to slow down,

And come inside.

PAUSE…

Breathe…

And see if you can settle into the rhythm of your breathing.

PAUSE…

Riding the waves of air as it flows in,

And out of you.

Naturally,

And slowly.

In,

And out.

Slowing you down,

And calming you.

Mindfulness means we are conscious of our thoughts,

Our emotions and the world around us,

So we can be here in the present moment,

And live our lives with intention.

PAUSE…

So let us practice mindfulness,

By staying with our breath,

And simply noticing when thoughts arise.

Noticing when emotions bubble up.

And allowing these noticings to pull us back into the present moment.

LONG PAUSE…

Find your breath.

Feel the cool air on your nose as you breath in,

And the warm air on your nose as you breathe out.

PAUSE…

Feel the rise and fall of your stomach with each cycle.

PAUSE…

Let each exhale relax your body a bit further,

Imagining yourself melting into comfort.

PAUSE…

Breathe…

And allow yourself to be here for a bit,

Mindful of the thoughts,

Mindful of the feelings,

Mindful to bring yourself back into the now.

LONG PAUSE (4 MINS)…

Now bring yourself back to center,

Anchoring in this moment now.

PAUSE…

Notice how your body feels.

Notice how your spirit feels.

PAUSE…

Now bring your hand to your heart,

As you take a big, deep breath in,

Feeling your chest expand under your touch.

Then exhale,

Releasing all the air,

And all the leftover dust,

As you settle deeper into yourself.

Feeling cleansed,

Light,

And here.

Namaste, Beautiful

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Meditation: Release the Pressure Oct 08, 2023

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Slow yourself down,

And let yourself relax.

PAUSE…

Breathe in deeply,

Letting the air fill you all the way up.

Hold it for a moment at the top…

And then exhale,

Releasing anything that’s tight as you breathe out.

PAUSE…

Breathe in deep again,

Expanding your belly and your chest until they’re full.

Then hold it for a moment again,

Hold it…

And then exhale,

Releasing any stress,

Worries,

Or tension.

PAUSE…

Now let your breathing settle into an easy rhythm,

As your body melts a little more with each breath out.

LONG PAUSE…

Breathe in deep,

And let it out.

Release the tension,

Clear the doubt.

With each exhale,

Let go of stress,

There is peace inside,

In large excess.

PAUSE…

Scan your whole body,

From head to toe.

When you find the tension,

Just let it go.

With each inhale,

Invite in light,

Dissolve the darkness,

That lingers tonight.

PAUSE…

Breathe…

And release the pressure you hold.

Breathe…

You’re beautiful, perfect and whole.

LONG PAUSE…

Come inside,

And clear your mind.

Let go of those thoughts,

That squeeze and bind.

PAUSE…

Come inside,

And let yourself feel,

The stillness that’s here,

So you can be healed.

PAUSE…

The pressures you feel,

The details orchestrated.

Will dissolve when you realize,

They’re way too overrated.

PAUSE…

I promise the world,

Won’t stop if you do.

I promise that it all,

Isn’t reliant upon you.

PAUSE…

Imagine a balloon,

Tightly stretched and filled,

Finally releases air,

The pressure has been killed.

PAUSE…

Breathe…

And release the pressure you hold.

Breathe…

You’re beautiful, perfect and whole.

LONG PAUSE…

Take notice of your body,

Your head down to your feet.

It’s mellow and relaxed now,

The pressure is obsolete.

PAUSE…

Next time you feel this pressure,

Begin to arise.

Come back to this place and,

Gently close your eyes.

PAUSE…

You are powerful,

You are strong.

Capable of handling,

Whatever comes along.

PAUSE…

Breathe…

And release the pressure you hold.

Breathe…

You’re beautiful, perfect and whole.

Namaste, Beautiful

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Meditation: Body Relaxing Affirmations for Sleep Oct 07, 2023

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Close your eyes,

And allow your body to settle.

PAUSE…

Breathe…

And bring your attention inside.

PAUSE…

Notice the movement of your belly,

As you inhale and exhale.

And see if you can slow it down just a bit.

PAUSE…

Notice the circular motion of your breath,

Entering and exiting your nose.

Circulating in,

And out.

In,

And out.

PAUSE…

Now feel your body relax,

Melting a little deeper into the support beneath you.

PAUSE…

And just breathe.

I release all tension and stress from my body

I am at peace and my body is relaxed

I trust in my body's ability to rejuvenate during sleep

PAUSE…

I let go of all negative thoughts and emotions

I am grateful for the rest and relaxation my body is receiving

I am safe and protected as I sleep

PAUSE…

I trust in my body's natural sleep process

I am surrounded by love and positivity

I am grateful for the opportunity to rest and restore my body and mind

PAUSE…

I wake up feeling refreshed, energized and ready for a new day

I trust in my body's ability to heal itself during sleep

I am calm and peaceful as I drift off to sleep

PAUSE…

I release any worries and stress as I fall asleep

I am in a state of complete relaxation

PAUSE…

I am grateful for the peaceful sleep my body is receiving

I allow myself to fully let go and relax

I trust in the power of my body to rejuvenate during sleep

PAUSE…

I am surrounded by a loving energy as I sleep

I am at ease and my body is at peace as I sleep

I let go of all stress and worries as I allow myself to fall asleep easily

PAUSE…

I trust my body to find the perfect position for sleep

I release any discomfort in my body and allow myself to relax

I am aware of my body's needs and honor them as I sleep

PAUSE…

I give myself permission to rest and rejuvenate

I surround myself with feelings of safety and security

I choose peace and serenity as I drift off to sleep

PAUSE…

I give my body the gift of deep and restful sleep

I am aware of my body's state and adjust accordingly for optimal sleep

PAUSE…

I let go of any physical pain and allow myself to sleep soundly

I trust in the power of my body to repair and regenerate as I sleep

I am in flow with the current of the night.

PAUSE…

I am healing as I sleep.

I feel all the details of the day dissolve from me with each breath.

I am deeply relaxed.

Namaste, Beautiful

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Meditation: Rest and Renew Oct 06, 2023

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Amidst the chaos and the noise,

The busyness of the day,

You push yourself to keep on going,

To keep up the frenzied pace.

PAUSE...

But when you feel quite drained,

Your spirit yearns for retreat,

A place to rest and renew,

And let your soul just breathe.

PAUSE...

You find your haven in nature,

Where the earth and sky unite.

With soft green grass beneath your feet,

It all just feels so right.

PAUSE...

You close your eyes and hear the sounds,

Of rustling leaves and birds,

Release the tension you’ve been holding,

Let go of your worries and hurt.

PAUSE...

Inhaling deeply, you smell the scents,

Of the earth, the flowers, the grass.

Your senses are fully awakened,

You embrace this moment to last.

PAUSE...

As you lie down on the ground,

The earth supports your weight,

You let yourself surrender,

Into a calm and peaceful state.

PAUSE...

With each exhale, release the stress,

And let your body ease.

Feel your breath become steady,

And surrender to the breeze.

LONG PAUSE...

In this space of stillness,

You find a strength so deep.

Renewed, refreshed, and ready,

It almost makes you weep.

PAUSE...

In these moments of rest,

You hear your voice inside.

You’re reminded of your purpose,

And know that it will guide.

PAUSE...

Slow down to speed up,

Rest and renew right now.

I promise you’ll find joy,

If you just stop and allow.

PAUSE...

Slowing, slowing, slowing down,

Each breath fills you more.

Calming, calming, calming down,

Tranquility’s in your core.

Namaste, Beautiful

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Affirmation: I Am More Than My Circumstances Oct 05, 2023

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Let yourself relax,

As you find the slow rhythm of your breathing.

Let it slow you down.

Allow your body to melt.

Allow your mind to clear.

And come into yourself.

PAUSE (10 SEC)...

Connect to yourself.

And know who you are.

PAUSE (20 SEC)...

I am more than my circumstances.

PAUSE (10 SEC)…

I am more than my circumstances.

PAUSE (10 SEC)…

I am more than my circumstances.

LONG PAUSE (3 MINS)…

You are more than your circumstances.

Namaste, Beautiful

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