We all experience stress, and I hope these meditations have helped you work through some of those stressful moments. Did you know we have an entire podcast dedicated to helping you deal with stress, anxiety and worry? It’s called Meditation for Anxiety. Every day, there’s a special meditation for you that can help you during those high intensity moments, the daily management of stress, and even help you sleep when your mind is racing with stressful thoughts. So follow Meditation for Anxiety on the same podcast player you’re using now so you can have these special meditations at your fingertips. Right now, I want to share one of my favorite episodes called Anxiety Release. I hope you really enjoy it.  

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Slow down now, 

And bring yourself inside. 

Away from those spinning thoughts, 

Away from the tasks of the day,

And find your way back home. 

LONG PAUSE…

Sink into your breath. 

And imagine yourself riding its flow as you breathe in,

And breathe out.

PAUSE…

Feeling it soften you,

Calm you,

And slow you down. 

LONG PAUSE…

The gentle flow of the night, 

Awaits you. 

It runs slow and deep, 

And calls you to do the same. 

PAUSE…

So feel your body melt into your bed a little deeper now.

And take a big, deep breath in,

Expanding your belly with fresh air,

And filling yourself up.

And then exhale, 

Contracting your belly, 

Until the very last drop of air has been released. 

PAUSE…

Sink even deeper into your bed. 

And find the soothing rhythm of your breathing. 

Letting it embrace you,

And rock you gently. 

LONG PAUSE…

There are pools of water inside.

Soft and welcoming,

Peacefully waiting for you to arrive here,

Ready to carry you to sleep. 

PAUSE…

So you set upon your journey, 

Knowing there are things you cannot take with you. 

PAUSE…

Your worries and fears.

Your thoughts and plans.

Your need to do. 

They all must stay here,

As you venture to find the sleepy flow. 

PAUSE…

So let them go, 

Let them be.

You don’t have to hold them,

Let go and be free. 

LONG PAUSE…

Step by step you venture, 

Into the magical night. 

Each step brings you closer, 

To the pools of peace beneath. 

PAUSE…

You look up at the stars, 

And ask for their guidance. 

You know they hold wisdom, 

And you don’t have to do this alone. 

PAUSE…

Pulled by wonder, and led by the great divine.

You arrive at the magical waters, 

And step your toes inside. 

PAUSE…

The water’s warm and calms you more,

It’s full of peace and dreams. 

You lay your head back and surrender to the flow,

All is clear and calm. 

PAUSE…

Listen to the soft waves,

That touch upon the shores. 

Feel the gentle wind kiss your face.

Lay back and let the sleepy flow take over,

And guide you into deep sleep. 

Namaste, Beautiful

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Breathe in deeply,

And then go inward deeply,

To your center of peace.

LONG PAUSE

Continue breathing

and holding a place of peace–

A place of serenity and relaxation.

LONG PAUSE

Now, let your mind unwind.

Let any tense or distracting thoughts

Simply evaporate.

Feel the peace as they disappear.

LONG PAUSE

Continue breathing,

and now imagine

stepping outside 

on a cool, spring day.

The air is a mixture of 

warming sunshine

and the last gasp

of winter’s chill.

PAUSE

As you stroll,

you notice tiny pockets of snow

still dotting the ground,

white tufts with

green and brown life

pushing through.

PAUSE

Green stems and buds 

rise from the ground

like sentires awakening

from a fairy-tale slumber.

They rise and reach

toward the warming sun.

PAUSE

As you walk,

a nippy breeze 

catches in the trees,

trembling them for a moment,

and then returning them

to strength and calm.

PAUSE

The branches of the trees

are peppered with bud,

some like green leaves:

Others like tiny white flowers.

When another breeze

shakes the trees,

the buds hold on

eager for their chance to bloom.

They won’t give in.

PAUSE

As you walk along,

a flock of birds flies above.

Some land in a tree near you,

and begin chirping happily,

buoyantly,

as they make their way back from

the warmer climes of the South.

PAUSE

You pause near the tree,

listening to the chorus of joy,

and noticing the beautiful red breasts

of the birds,

dancing between the branches.

The robins are back.

PAUSE

A little farther down the path,

water burbles,

and you see the first

flow of an icy stream 

as the water melts. 

PAUSE

In the stream,

translucent shards of ice

still cling precariously 

to rocks and branches.

They soon give way to 

the stream’s destiny.

And the water flows.

PAUSE

A silver fish with

a rainbow on its back,

pops its head out of the water,

then sinks back into the stream,

darting in, out and around bits of ice.

PAUSE

The sun rises higher in the sky,

beaming its warmth to you,

and moderating the chilly breeze.

You find a rock by the stream,

and perch yourself upon it.

PAUSE

A pair of deer stop by the stream,

dipping their noses in the water,

and lapping it up with their tongues.

They pause when they see you; 

then scamper away.

PAUSE

While sitting on the rock,

an enormous sense of peace

fills you.

With spring’s kiss,

Nature awakens around you.

You feel calm.

You feel connected.

You feel part of Nature

at your core.

PAUSE

As your time at the rock

comes to end,

you stand and leave,

feeling the ultimate peace,

the ultimate connection to life.

And you carry that back with you

to embrace and share..

NAMASTE, BEAUTIFUL

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Our former selves are ghosts to us,

Still present but not really.

Though it may seem like they’re past their use,

In truth, their memory is a blessing.

PAUSE…

Close your eyes and see who’s there,

Which versions of you still linger.

Ask yourself where you all stand,

If there’s anything you still wonder.

PAUSE…

Though we want to believe we shed those selves,

When new understanding settles in,

We actually move farther if we’re willing to embrace

The messy past hiding within us.

PAUSE…

It’s not that we have to wallow there,

Or relive what we’d rather not.

But whatever they are, we are as well,

And their scars have stories to tell.

PAUSE…

If we don’t listen when they speak,

Our present life just gets harder.

For they know better than anyone else,

What it takes to make us smarter.

LONG PAUSE…

Picture a younger version of you, hold yourself close as you breathe in gently.

Prepare to listen as you speak to you, breathing out to make space in your body.

PAUSE…

What did she need that she didn’t find?

What lessons did she teach you?

Have you found what ‘that’ you lacked,

Or are you still searching for answers?

PAUSE…

It may be daunting to look back this way,

To see how much work remains.

But taking stock reveals successes too,

Showing you where you shine.

PAUSE…

Think of these selves like rings of tree,

Their number growing as you age.

And like those rings, they’re safely surrounded,

By the growth you’ve toiled to achieve.

PAUSE…

They still exist like shadow selves,

Appearing when circumstances demand it.

But like the rings in the tree, or ghosts in the attic,

They’re only glimmers of what used to be.

LONG PAUSE…

Inhale and accept the process, the ever changing shifts.

Exhale and accept the necessity of keeping watch as you advance.

PAUSE…

At some point, you will all be friends,

You’ll coexist gratefully.

For they are pleased that you battle on,

With the tools they crafted for you.

PAUSE…

The past is never quite what we think.

Our memories let us down.

But a sister-you never forgets a thing,

And she’s there to cheer you on.

PAUSE…

So look more fondly on your past.

Don’t fear what you have been.

We all spend time in foolish places,

Until we figure out where we belong.

PAUSE…

Even if you haven’t found that place, 

The one that’s meant for you.

Your early selves hold all the clues,

And they believe in what you can do.

LONG PAUSE…

Breathe in as you take your ghosts by the hand, accepting what they offer.

Breathe out and settle into their company, feeling more whole when you’re together.

Namaste, Beautiful

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Breathe. Just breathe.

And let your body,

unfold in peace

with each breath.

LONG PAUSE

Now turn inward,

and take a moment

to express gratitude

for all that is in your life.

LONG PAUSE

And while relaxing,

let your heart and mind

focus on you.

This time is all about you.

LONG PAUSE

Imagine now, a tiny light

opening in your center.

The light is flowing with colors:

White, yellow, orange, and red.

PAUSE

And, this light seems to form

in an area of your body 

that feels delicate,

an area where you’ve 

carried pain or hurt.

PAUSE

Yet, as the light shines,

it absorbs the hurt,

taking away the sting

of the feeling.

PAUSE

The light glows,

and after a moment,

you understand that the light

is really a tiny flame,

a flame of energy.

PAUSE

The flame dances from side-to-side,

and slowly begins to grow,

giving off a feeling of strength,

of power rising from the inside.

PAUSE

As it touches hurt, pain or grief,

it swallows the feelings,

leaving ashes that

simply float away.

It replaces them

with strength.

PAUSE

Soon the energy flame

has danced and grown

all through your core,

radiating pure strength.

PAUSE

As it grows, 

there may be a part of you 

that is hesitant–

a part of you questions

just how strong you are.

PAUSE

The flame invites you

to embrace all of you.

It whispers within that

you have incredible strength–

strength beyond your imagination.

PAUSE

And as the flame shines,

it gives off more power.

You notice that its edges

begin to change,

to fan out

in different directions.

PAUSE

The flame transforms slowly

until you notice what appears

to be wings opening on each side

and the shape of a head. 

PAUSE

After a moment,

the shape evolves

into a bird, a Phoenix,

the bird of fire and power.

PAUSE

Now, imagine that this 

beautiful bird of fire,

this bird of strength and energy

enfolds all of you 

in its wings.

PAUSE

Then, slowly,

you and the phoenix rise,

lifting above the house

into the night sky.

PAUSE

The air is cool,

and you feel completely comfortable

with this powerful energy

carrying you higher.

PAUSE

Against the night sky,

the fiery phoenix shines

like a beacon of hope for you,

glowing brighter

than the moon and stars.

PAUSE

Then the phoenix pauses,

and opens its wings.

And as it does,

you realize your arms

are the fiery wings.

You and the phoenix 

are one.

PAUSE

Suspended against 

backdrop of the night sky,

you feel the blaze of energy, 

the strength and passion

of the phoenix

as it courses through you,

empowering you.

PAUSE

And with this bold, new energy,

You, the phoenix, 

glide back to your room,

to a welcome bed.

PAUSE

As you land,

the wings of fire

fold inward,

ready for you to 

call on them again,

at any time.

PAUSE

You understand that

you are a phoenix,

with great strength and power,

and you can 

rise from the ashes

again and again.

Nothing keeps you down.

NAMASTE, BEAUTIFUL

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Falling, 

Falling, 

Falling down. 

No nets or ropes in sight. 

Spinning,

Spinning,

Spinning ‘round.

Surrender to free flight. 

LONG PAUSE…

All those things you want to hold,

To protect within your arms. 

All those details you need to know,

To keep away from harm. 

PAUSE…

They all pile up within your grasp,

For a moment you might think.

That you have everything figured out,

There’s not one single chink. 

PAUSE…

But no matter how much you try,

You can’t control it all. 

They’ll sneak out of your loving hold,

And out of reach they’ll fall. 

PAUSE…

So when you feel sick with stress,

‘Cause everything’s spinning by. 

Open your arms and release them all, 

Let faith be your trusted guide. 

LONG PAUSE…

Let yourself sink into,

The rhythms of your breath. 

The ins and outs slow down now,

And take you to your depths. 

PAUSE…

See if you can expand,

More of the space inside.

Clear your mind of all the thoughts,

Brush them to the side. 

PAUSE…

Falling, 

Falling, 

Falling down. 

No nets or ropes in sight. 

Spinning,

Spinning,

Spinning ‘round.

Surrender to free flight. 

LONG PAUSE…

I know that what you’re grasping,

Feels big and crucial too.

But know that you are not alone,

The Divine can help you through. 

PAUSE…

Open your arms and take a leap,

The wind hears your desires.

There is joy in the free fall, 

Faith is all it requires. 

PAUSE…

Falling, 

Falling, 

Falling down. 

You need no nets tonight.

Spinning,

Spinning,

Spinning ‘round.

Surrender to free flight. 

LONG PAUSE…

Namaste, Beautiful

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Close your eyes, my love,

And allow the tears to come.

Sometimes they just need a chance to escape. 

Or maybe just an exhale is needed,

So everything you’ve been holding can reshape. 

PAUSE…

Sometime you don’t even know how you got here,

Under these dark, dreary skies.

But you looked up one day and noticed,

That the light was gone from your eyes.

PAUSE…

It’s okay, sweet one.

We all find ourselves here at times. 

We all have felt the weight pull us down.

It’s okay, this season will pass,

Your light will return,

I promise, you won’t drown. 

Bring your attention here,

To the movement of your breath.

Detach from those thoughts,

And feel your body’s depth.

LONG PAUSE…

The tighter you hold onto,

The emotions and the thoughts,

The heavier they get,

The more you feel like you’re lost. 

PAUSE…

So imagine that your breath takes you,

To the safe space of love in your heart.

This space that darkness can’t touch,

This beautiful, sacred part.

LONG PAUSE…

Feel the warmth in your chest,

The gentle hum of your light.

Let it remind you of who you are,

Let it comfort you tonight. 

PAUSE…

I know the thoughts are scary,

And the emotions keep swirling around.

I know they dance with each other,

And quickly compound.

PAUSE…

But if you just practice,

Separating yourself from their dance.

You’ll see that you don’t have to,

Succumb to their heavy trance.

PAUSE…

These feelings, these worries, 

And the heaviness that they bring.

They’re all temporary,

And soon won’t mean a thing.

PAUSE…

The best thing you can do,

The strategy that always works best.

Is to connect with your deep self,

And remember how you’re blessed.

LONG PAUSE…

So bring your attention here,

To the movement of your breath.

Detach from those thoughts,

And feel your body’s depth.

PAUSE…

You are not your circumstances,

You are not your thoughts.

You are love embodied,

One with the divine, magical source.

Sweet Dreams, Beautiful

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Your mind is always in motion,

There are always things to do. 

There’s so much invisible work, 

That always relies on you. 

PAUSE…

It’s not that you are mad,

That there’s so much to hold.

But sometimes it all feels, 

So heavy and uncontrolled. 

PAUSE…

So let this be your time, 

For me to honor you,

For the millions of tiny details,

That you heroically do. 

Allow yourself to settle,

And find the sweet caress,

Of the rhythm of your breathing,

It’s gentle, sweet finesse. 

PAUSE…

Now let yourself unravel,

Releasing all the weight,

You have carried mountains, 

Now take them off your plate. 

PAUSE…

Breathe…

And let it all go. 

Breathe…

Find a gentle flow. 

LONG PAUSE…

You probably may not notice, 

How special it is at all,

That you manage so much,

All the big and small.

PAUSE…

Not only are you planning,

All you need for you. 

You’re in charge of others, 

And their to-do list too. 

PAUSE…

The money, the home, the kids,

All are in your queue.

Each with their own needs, 

That always need review. 

PAUSE…

It often overwhelms you,

But I hope it makes you see,

That you are such a goddess,

This I guarantee. 

PAUSE…

They say that you won’t get,

More than you can hold. 

So know that you are mighty,

A wonder to behold. 

PAUSE…

Breathe…

And let it all go. 

Breathe…

Find a gentle flow. 

LONG PAUSE…

I see see you and the work you do,

I see your loving heart. 

I honor everything you hold, 

You have left your mark. 

Namaste, Beautiful

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Soften slowly,

Into your bed now,

Easing your head onto your pillow. 

PAUSE…

Feel your body melt into your bed,

And see if you can notice how your skin feels against your sheets. 

Soft, 

Cool, 

Held.  

PAUSE…

Feel the heaviness of your eyes,

And the softness of your face,

As you sink a little deeper,

Breathe a little deeper, 

Relax a little deeper. 

LONG PAUSE…

Notice the slow waves of air,

Moving through you like the ocean. 

Touching your shores as you inhale, 

And pulling back as you exhale. 

Breathe in…

Breathe out. 

Imagine these waves,

Slowly gathering up everything you’re holding inside. 

The plans,

The thoughts, 

The emotions,

The tasks.

PAUSE…

Gather them up one by one, 

And let the waves take them away,

Pulling them back into the ocean,

And dissolving them from you. 

LONG PAUSE…

Breathe it all out.

Let it all go. 

Come deeper into you,

Find your sleepy flow 

LONG PAUSE…

Imagine your mind, 

Floating with the clouds.

Clear,

And free. 

PAUSE…

Up here the thoughts won’t stay,

But instead fly across the midnight sky,

A shooting star far, far away. 

PAUSE…

Watch them soar above you,

One by one,

Passing you by.

LONG PAUSE…

You’re anchored here,

Deep into your bed,

Your roots planted in the Earth. 

PAUSE…

Feel the warmth rise from the ground,

Nourishing you,

Calming you,

And keeping you safe. 

LONG PAUSE…

Breathe it all out.

Let it all go. 

Come deeper into you,

Find your sleepy flow 

LONG PAUSE…

Namaste, Beautiful

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Knots in my belly, 

Storms in my mind,

The pressure is rising high. 

The world is shrinking, 

As I try to scream, 

I crumble heavily and cry. 

PAUSE…

It feels like my brain, 

Is exploding inside,

Trying to figure it all out. 

It feels like my heart, 

Will burst at the seems,

Aching with pain and doubt. 

PAUSE…

I guide my hands up, 

To touch my sweet heart,

They’re burning with so much fire. 

They find the fast beat,

Inside my chest,

Peace is what they desire. 

So I slow down my breath,

And soften my face,

And sink a bit further until,

My hands and my heart, 

Have found pace,

And slowly, I become still.

LONG PAUSE…

My mind wants to scream, 

That no one really gets, 

The mountains I carry around. 

My heart wants to cry,

And give it all up,

Walk away without a sound. 

PAUSE…

But instead, here I am,

Trying to find peace,

Believing the chaos will fade.

I have to be willing,

To sit in the fire,

Without feeling dismayed. 

PAUSE…

So breathe with me now, 

Slower and slower, 

Let your breath calm you down. 

Feel your mind ease, 

From all of that stress,

Feel yourself melt in the ground. 

LONG PAUSE…

Layer after layer,

Slowly peels away,

Releasing the mountains of pain. 

Layer after layer,

Slowly reveals, 

The vulnerable me that remains. 

PAUSE…

Right here in this space,

Naked and raw,

I see what I need the most.

And just then I feel,

The arms of the Divine,

Hug me like a beautiful ghost. 

LONG PAUSE…

She whispers her words,

So I can feel loved,

There’s comfort that she’s here to bring. 

When you’re falling apart, 

I’m right here with you,

I’ll gather up everything. 

PAUSE…

I let myself cry, 

I let myself go,

I release it all out with each tear.

The more that I free,

Everything inside, 

The more I feel light and clear. 

LONG PAUSE…

So breathe with me now, 

Slower and slower, 

Let healing cover you whole. 

Feel your mind clear, 

And dissolve what is left,

The Universe is protecting your soul. 

Namaste, Beautiful

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