Meditation for Anxiety

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It was the week like no other,

And all through the home,

There was no time for yourself,

No time to breathe and be alone.

PAUSE

The family is coming,

The house is a mess,

The kids are out of school,

And you’re not even dressed.

PAUSE

Then, like magic in the air,

You can’t help but hear it,

A tiny whisper comes to you

Like a loving spirit.

PAUSE

So you pause and listen,

Relax, and sink into your bed.

You work on letting go

Of the tension in your head.

PAUSE

And now, slow your mind,

That’s going a thousand miles a minute,

Take a deep breath,

And just relax in it.

PAUSE

As your mind and body

Become more serene,

The tiny whisper reminds you

What life really means.

PAUSE

So, breathe in the peace,

That your body and soul need,

Let it sit in you and grow,

Like a fresh, new seed.

PAUSE

Now, let peace flow through your body,

Like a radiant white light,

Feel it healing your feet and legs,

So they don’t feel so tight.

PAUSE 

Let the light shine,

Softening your hips and your center,

With every breath you take,

Relax and surrender.

PAUSE

And, now, the divine light

Radiates through your back and chest,

Soaking up the tension,

And letting you rest.

PAUSE

The light now settles,

On your shoulders and neck,

Easing their tension,

And letting calm take effect.

PAUSE

Next, the light shines

All through your head,

Replacing stressed thoughts,

With tranquility instead.

PAUSE

Last, but not least,

The light shines all around you,

Blessing you with a calming shield

That relaxes and grounds, too.

PAUSE

So carry the light shield 

To melt the daily stress,

It will keep you feeling 

Grateful, peaceful 

And completely blessed.

NAMASTE, BEAUTIFUL

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Get comfortable

wherever you are,

And just take 

a few deep breaths

to settle yourself.

PAUSE

Take a moment

to turn inward,

And explore the richness,

the vastness,

of peace within you.

Stay with that peace.

PAUSE

There are days and weeks

when you’re overburdened,

when there’s just too much to do,

and too little time to do it.

PAUSE

Keeping with the peace

inside you,

Imagine a clock on the wall

ticking away,

A clock telling you

how much time you

have for this and for that.

PAUSE

Draw a deep breath,

and breathe into the clock.

Breathe into it 

until you see,

The hands of the clock

gently letting go,

and sailing away.

PAUSE

Now, visualize yourself

removing the clock

from the wall, 

Setting in a box,

and closing the lid.

PAUSE

After you close the box,

Feel yourself growing strong

and taking charge.

PAUSE

Visualize yourself

deciding when and how

each thing on your to-do list

will happen.

And each time you decide,

Take a deep breath,

and hear:

“I let all the stress go.”

PAUSE 

It’s whispered in the air again:

“I let all the stress go.”

PAUSE

It’s all around you gently saying:

“I let all the stress go.”

PAUSE

Now, visualize those words

Sinking into you,

Flowing like a river,

and finding their way 

to your heart.

PAUSE

Now, gently fold your hands

as if in prayer.

and as you do,

Hear the words:

“I let all the stress go.”

PAUSE

NAMASTE, BEAUTIFUL

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Let your eyes shut,

Let your body melt,

As you bring your day to a close.

Let all the things go,

That you’ve brought to bed,

Knowing sleep is needed most.

PAUSE

As the thoughts drift,

As movement slows,

As your mind begins to clear.

Feel muscles release,

And fibers unwind,

Everything just disappears.

LONG PAUSE

As the space grows,

Between every thought,

Your body can feel its full needs.

So let it sink deeper,

And soak up the rest,

Allow it to enter sweet dreams.

PAUSE

The humming of sleep,

Vibrates real deep.

Let yourself go,

Into sleep’s flow.

LONG PAUSE

Unwinding your mind,

Takes patience and time,

Breathe yourself full of grace.

Just follow your breath,

And imagine it opens,

The tension within every place.

LONG PAUSE

The top of your head,

The soles of your feet,

Calmness cascades its way down.

Feel the night spread,

And blanket over you,

Relaxation quickly compounds.

PAUSE

The humming of sleep,

Vibrates real deep.

Let yourself go,

Into sleep’s flow.

LONG PAUSE

Now if there are parts,

That still feel awake,

See if you can identify them now.

Now let your breath in,

And soften each spot,

Then breathe that energy out.

LONG PAUSE

Let yourself sleep,

Let yourself rest.

Surrender to night’s full embrace.

Let yourself open,

Swim in the silence,

Of this vast, sacred space.

LONG PAUSE

Your body is soft,

Your mind is clear.

You’re deep in rest,

Sleep has you, my dear.

NAMASTE, BEAUTIFUL

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Resistance is here,

And your breath can help you release it.  

So close your eyes,

And settle deeply into comfort. 

PAUSE…

Now take a full breath in,

Inviting the air all the way down to your toes,

And then exhale,

And relax even deeper. 

PAUSE…

Bring your breathing to an easy, soothing rhythm,

Following it in,

And out of your nose. 

PAUSE…

Breathing in just a little deeper with each inhale,

And breathing out just a little longer with each exhale. 

Slowing you down,

And calming you.

PAUSE…

Without changing the rhythm of your breathing,

See if you can imagine any resistance you feel or have felt,

Exiting your body as you exhale.

PAUSE…

Resistance to change.

Resistance to pain.

Resistance to what might be in the future.

Resistance to what was in the past.

Resistance to what is in this present moment.

Breathe it all out.

PAUSE...

Little pieces of resistance,

Releasing out into the air with every breath out.

LONG PAUSE…

Notice a little more lightness inside.

A little more calm.

A little more space. 

PAUSE…

Breath into it.

Grateful,

And still. 

Namaste, Beautiful

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In the quiet of the night, let the world fall away. 

It's time to loosen the grip of wakefulness, to untangle from the day's complexities.

PAUSE

Feel the transition as it unfolds, a gentle unwinding of every thought, every worry. 

The softening of each muscle, the quieting of the restless mind.

LONG PAUSE

With each breath, dive deeper into tranquility. 

Allow the rhythm of your inhales and exhales to guide you, 

Slow and deliberate, calming and relaxing. 

LONG PAUSE

Acknowledge the day's efforts, the energy expended. 

Smile inwardly at your resilience, at your capacity to face challenges. 

And then, with grace, let it all go.

PAUSE

Return your focus to the breath, to its simple, profound presence. 

Inhale strength, exhale restlessness. 

This breath is your pathway to inner peace, a bridge to the serene self.

LONG PAUSE

Inhale deeply, drawing in vitality and calm. 

Exhale fully, releasing what no longer serves, leaving only stillness in its wake.

PAUSE

Embrace the gentle descent into relaxation,

A welcomed surrender to comfort and quiet. 

Feel your connection to the here and now, 

A return to your deep self as the evening deepens.

PAUSE

Visualize ease spreading from your shoulders, 

A cascade of relaxation down to your fingertips. 

Stretch lightly, anchoring yourself in this moment, in this breath.

LONG PAUSE

Let this sense of ease flow through your entire body. 

Feel the tension dissolve from your legs, your feet, each toe. 

Imagine a wave of warmth spreading across your back.

PAUSE

Reconnect with your breath. 

It moves without effort, a constant, gentle tide. 

Let it carry you, trusting in its wisdom, its inherent knowing of your needs.

LONG PAUSE

Draw in a breath that fills you, 

That stretches to the corners of you.. 

Release it with a whisper, a sign of readiness to let go, to find peace.

LONG PAUSE

Peace is within reach, 

A silent companion waiting patiently. 

Feel its presence, a tender touch on your soul, guiding you towards rest.

PAUSE

This peace is a journey, a series of steps into yourself. 

With each breath, feel more aligned, more in harmony with the stillness that’s here.

PAUSE

Let this peace hold you, not as a distant goal but as a present reality. 

It draws nearer with each breath, until you are held within its gentle embrace.

PAUSE

In this space, transformation is possible. 

The fragmented self becomes whole once more, ready to embrace the possibilities that rest brings.

PAUSE

Allow yourself to trust in the night's protective calm. 

Offer gratitude for its guidance, for the promise of renewal that lies ahead.

LONG PAUSE

Breathe in deeply, 

Filling your heart with light and hope. 

Breathe out slowly, sharing your peace with the world, with the vast, starlit sky.

PAUSE

Let your breath be your compass, 

Leading you through the night's stillness. 

Each inhale a beacon, each exhale a release into deeper peace.

PAUSE

In this rhythm, find truth, a steady pulse that holds you, 

That whispers of safety and sanctuary in the heart of the night.

PAUSE

Embrace this peace, this moment of perfect stillness. 

Let it permeate every cell, a reminder of the joy found in simply being.

PAUSE

Let go of all else, 

Surrendering to the night's embrace.

PAUSE

Remember your worth, the love you offer so freely to others. 

Now, turn that compassion inward, cradle your own heart with the same kindness.

LONG PAUSE

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In the gentle embrace of night, 

Where shadows soften and the world quiets, 

You find yourself here, at the cusp of closing. 

This moment, this precious sliver of time, 

Is your invitation to unlock deep rest. 

LONG PAUSE

Gently find a comfortable position, 

A sacred space where your body can lie down, 

Heavy and unburdened. 

Let your feet fall slightly apart, 

Your hands rest by your sides, 

Palms facing upward in a gesture of receiving. 

Close your eyes. 

Feel the coolness of the air as it caresses your skin, 

The gentle weight of blankets draped over you, 

Offering warmth, 

Offering safety.

LONG PAUSE

Take a deep breath in, 

A welcoming of the night's serene energy into you.. 

Hold it for a moment, savoring the stillness it brings. 

Then, exhale slowly, 

A release of the day's stories, 

Its demands, 

Its noise. 

PAUSE

With each breath, 

Sink deeper into your bed,

Your body becoming one with the earth beneath you. 

Grounded. 

Centered. 

Safe.

LONG PAUSE

Now, visualize a door in your mind, 

The entrance to deep rest. 

Notice its details, its color, its texture. 

This door opens to a world of tranquility, 

A place where your thoughts become soft whispers, easy to let go. 

PAUSE

Reach out and open it, 

Stepping into a realm of infinite calm. 

Here, the night cradles you in its loving embrace, guiding you towards peace.

LONG PAUSE

As you walk through this landscape of rest, 

Notice the sky above you, 

A tapestry of indigo and black, stitched with silver stars. 

Feel the gentle breeze, 

The cool grass beneath your bare feet. 

With each step, 

Your worries dissolve, 

Your mind clears, 

And your heart opens to the night's soothing calm.

LONG PAUSE

In the distance, there's a river, its waters flowing with the rhythm of your breath. 

Slow, steady, serene. 

Approach its banks and sit for a while. 

Watch as the moon's reflection dances upon the surface, a ballet of light and shadow. 

Let the sound of the water, the rhythmic lull of its movement, wash over you, 

Carrying away any lingering restlessness.

PAUSE

Now, lying back, gaze up at the stars. 

Each one, a beacon of hope, 

A reminder of the vast, beautiful mystery that is life. 

Feel your place among them, 

Connected to the universe in a profound, unspoken way. 

Here, in this moment, 

You are held, 

You are seen, 

You are loved.

LONG PAUSE

It's time to return to the door, 

Carrying with you the calm,

The peace, 

The profound rest you've found.

PAUSE

As you reach it, 

Take one last, deep breath of the night air, 

Rich with the scent of earth and renewal.

PAUSE

Step through the door, 

Back into the room, 

Back into your body lying gently in bed. 

Feel the softness beneath you, the warmth around you. 

Notice how your breath moves like waves, slow and deep. 

Your heart, a steady drum of quiet. 

In this sacred space, you are home.

PAUSE

Let the night wrap you now, in its velvet darkness. 

Let sleep come, as natural as the turning of the earth.

LONG PAUSE

As you drift into sleep, 

Carry these words with you: 

In the heart of the night, I find peace. 

In the depths of the dark, I find light. 

In the embrace of sleep, I find healing.

NAMASTE, BEAUTIFUL.

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As the day slows,

And night settles in,

The moon’s magic shine,

Kisses your skin. 

PAUSE

The chatter, the noise,

The buzzing of the day,

Slowly begins to quiet,

And gently fades away. 

LONG PAUSE

Your breath slows down,

Your whole body softens. 

Your mind releases thoughts,

It’s been thinking too often. 

PAUSE

Let your breath take you,

Into the softness of sleep. 

Feel yourself surrender,

As you slowly fall asleep. 

LONG PAUSE

You feel the moon’s love,

From deep within dreams.

You know that you are safe,

Blanketed in her beams. 

PAUSE

Long and slow, 

You let the day go. 

Open and light,

Sink into night. 

LONG PAUSE

The glow of the moon,

Allows you to see,

That you are so loved,

And you are so free. 

PAUSE

You’re infused with its glow,

You’re warmed by its light.

The energy of the moon,

Lives in you tonight. 

PAUSE

Long and slow, 

Let the day go. 

Open and light,

Sink into night. 

LONG PAUSE

Whenever you feel,

Heavy or undone,

Bring yourself here,

The moon provides calm. 

PAUSE

Wrap yourself in light,

Remember who you are;

A part of the magic,

One with the stars.

LONG PAUSE

Goodnight, sleepy moon,

It’s time to sink in deep,

Into the pools of calm,

That await me in sleep. 

PAUSE

Long and slow, 

Let the day go. 

Open and light,

Sink into night. 

NAMASTE, BEAUTIFUL

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Take a deep breath,

And allow yourself to settle. 

Bring your attention away from your mind,

And let it focus on your breath. 

PAUSE

Follow its path,

As the air flows in,

And out of you. 

Reaching a little deeper inside of you with every inhale,

And releasing and relaxing you with every exhale. 

PAUSE

Breathe and relax,

Breathe and release. 

PAUSE

Now settle into an easy, gentle rhythm of breathing,

As your face softens,

Your chest opens,

And your arms and legs melt. 

PAUSE

Breathe…

LONG PAUSE 

See if you can feel a little more space around you, 

Those thoughts, those worries, those details, a little further away. 

PAUSE

Like little grains of sand,

Let the wind carry them further,

And further away from you. 

LONG PAUSE

Come deeper into your breath, 

Feeling yourself ride its waves,

In, 

And out.

In, 

And out. 

Each cycle creating even more space around you. 

Each cycle filling you with grace and love. 

Each cycle settling you deeper into yourself. 

Breathe…

LONG PAUSE

Feel the heaviness lift from you,

One grain of sand at a time. 

As you breathe in more space,

And release them from you. 

LONG PAUSE

Let the heaviness dissolve. 

Let it all go. 

Let your mind clear,

And your body relax. 

PAUSE

Everything is going to be ok. 

You are safe. 

You are whole. 

You are light. 

LONG PAUSE

Soon, the grains of sand are gone,

And the space around you is clear. 

Feel the space within you grow,

The overwhelm disappear. 

LONG PAUSE 

Namaste, Beautiful

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Calm your body down,

Invite your mind to clear.

As your breathing expands and slows. 

Drop your shoulders now,

And soften your face,

And notice where your breath goes. 

LONG PAUSE

Breathe in and expand,

As air fills you up,

It gathers all that is here.

Breathe out and let go,

Of all that you hold,

Leaving you calm and clear. 

LONG PAUSE

The space between breaths,

The room between thoughts,

Is where your journey starts.

Let all become distant,

As everything quiets,

Relax, tune into your heart. 

LONG PAUSE

Bring them all here,

Your questions, your fears,

And know they are safe to work through. 

Then add all your dreams, 

Your desires and hopes,

They’re all part of what makes you you. 

PAUSE

The answers you seek,

Are all all here inside.

The journey within,

Where you are your guide. 

LONG PAUSE

Take a deep breath,

Expanding the space,

Where stillness reveals your true voice. 

Listen for whispers,

For nudges and hints,

Drown out all other noise. 

LONG PAUSE

What do you hear?

What do you feel?

Acknowledge it all within you. 

Ask for some guidance,

Some love and some grace,

When you don’t know what to do. 

LONG PAUSE

Did you know that,

The more you know you,

More joy will saturate your days?

You’ll carve out your path,

And design your own life,

Detached from what others might say. 

LONG PAUSE

So find your way here,

As breath guides you home,

Your roots will anchor your soul. 

Your journey within,

Is always worthwhile,

Your pieces are part of your whole. 

Namaste, Beautiful

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Slow yourself down,

And bring yourself inside. 

Breathe…

Feel into where stillness resides. 

LONG PAUSE

Breathe in real deep, 

To the count of four.

Then breathe it all out,

Till you can’t anymore. 

LONG PAUSE

Now on this deep breath, 

Follow the air as it goes,

All the way to your fingers,

And down, down, down to your toes. 

LONG PAUSE

Can you feel the tingles,

Of oxygen running through? 

Can you feel your breath,

Opening and calming you? 

LONG PAUSE

Now see if you can breathe,

And expand your belly out.

See if you can feel, 

Expansion all throughout. 

LONG PAUSE

When we focus on our breath,

And feel the life it brings,

The stresses we’ve been holding,

Don't seem like such big things. 

LONG PAUSE

So let your mind be clear,

And place your hand on heart,

Then take your deepest breath,

Feel it in every part. 

LONG PAUSE

Now settle into the flow,

Of nice and easy breathing,

Keep your attention on,

The space that it's creating. 

LONG PAUSE

Space in your heart,

Space in your mind.

Lean into the nothingness,

Here for you to find. 

LONG PAUSE

Now breathe in this last,

Deep breath all the way.

It brings you right here,

To be present in your day. 

PAUSE

Now smile as you feel,

The energy of peace,

Humming in your body,

All else has released. 

PAUSE

Space in your heart,

Space in your mind.

Freedom within you,

You are aligned.  

Namaste, Beautiful

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