welcome to this meditation to calm anxiety
find a comfortable meditation posture and close your eyes
take some slow breaths breathing in and out
release as much air as you comfortably can with each out breath
noticing the air as it moves in and out through the tip of your nose
with each breath sinking deeper and deeper into a peaceful state
your body and mind quietening down
allow your breath to slow down especially the exhale
your body and mind already knows how to settle down and be calm
but you may need some reminding on how to do it
if you think of a pond the ripples only come about by an external factor
like someone throwing a stone into the pond or raindrops on the surface
the rest of the time that pond knows exactly how to stay calm and still
it doesn't take any energy at all you and your brain are just the same as this pond
your body's wisdom knows how to stay calm
and still but just like people throw stones into a pond to create a big splash
life throws stuff at us and irritates our calm mind
you can't stay in a vacuum away from other people
it's good to live in a community
to lead a rich life full of family friends colleagues and neighbours
and we have responsibilities
so we can't prevent ripples being made
but we can prevent the disruption from ruining the calmness of our mind
how can you create a mind that cannot be disturbed no matter the storm all around you?
right now as you listen to my voice you are allowing your body and mind to settle down
to become still and peaceful have you noticed how your breath has slowed down?
your energy and sensations in your body have become quieter
maybe you still want to chase that thought and
think about what someone said a couple of hours ago
but right now there is nowhere else you need to go
nothing else you need to do except be right here
nothing you need to achieve
just quietly breathing
regular use of guided meditation
or any quiet times can help to calm the feelings of uneasiness that comes with anxiety
when you feel anxiety building up it's okay to stay with uncomfortable feelings
they're not going to hurt you
and keeping a calm mind can help you stay with the discomfort until it passes when you
develop a calm mind in meditation it's easier to access it in everyday life
a lot of busyness goes on in our head especially when we feel anxious
so imagine now bringing your mind down to your heart level
down to the quiet depths of your heart
nothing can disrupt your car mind down here
everything is much quieter
now that your mind is quiet let's guide you through some affirmations
so relax repeat them quietly to yourself or just let them wash over you
I release my thoughts and allow peace to enter
I relax and enjoy new experiences
I love and approve of myself
I am safe
even when i feel lost or shaken up I am exactly where i am supposed to be
I release worry and know that this too shall pass
I am free to be me when you are ready prepare to return to your waking consciousness
move your attention gently from inside your body back to the outside world
notice the sounds all around you
without opening your eyes yet stretch your arms and fingers out
becoming more and more aware of your surroundings
knowing everything is going to be okay
take some slow breaths in and out
and slowly gently bring yourself out of meditation
trying to hold on to that peaceful mind
when you're ready
open your eyes
thank you for meditating today with generation
calm