Anxiety Meditation

Welcome to our course on meditation for anxiety. Here is a safe space where you can be guided into exploring your mind. Here we want you to learn how to change your perspective, providing a deeper insight into how you react to natural thoughts and emotions.

Let yourself be clear from the start what your goal for this course may be. It is important to have a realistic expectation of yourself. Understand that there is no way to completely rid yourself of anxiety and fear; it is part of being human. 

However, how we view and respond to our anxious thoughts can provide us with a greater sense of space in the mind. Let us change our perspective, our relationship with anxiety. We should be OK to watch it come and watch it go.

Anxiety can mean something different for everyone. There is no one-size-fits-all, where we can label your emotions to call you anxious or not. 

The word anxiety can be a little strong for some, perhaps you feel an undercurrent of concerned thoughts or voices that keep you awake at night, or hesitant to express yourself naturally. 

For others, the word anxiety can seem a little tame. You may experience panic attacks or overwhelming feelings of fear that have a severe negative impact on your everyday life.

We will use these lessons to provide you with tools that you can use to calm your mind and body in moments of stress. You will also be able to understand how you perceive your thoughts and feelings and this will allow you greater freedom from your anxious thoughts in the long term.

Let’s begin. 

I want you to take a moment to get in a comfortable place. Sit with your back straight or lie comfortably, and gently close your eyes.

As your eyes drift together, feel another part of yourself awaken. Imagine your third eye opening and take note of the glorious sensations, patterns and colours that this idea creates in your mind. Deeply breathe these in.

Now begin to scan down your body, becoming more aware of any physical sensations that you have. Breathe into your forehead and with your breath out, relax, smoothing out any signs of a frown, any creases around your eyes.

Move down into your mouth and jaw. Breathe in, hold. Take time here to love your smile, in your mind’s eye to laugh and be happy, before breathing out, opening and relaxing the muscles in the jaw, unclenching the teeth and removing any tension that you may be holding here. 

Continue to move down your body, focusing on areas such as your neck, shoulders, lower back, stomach, hands, fingers and legs where you may recognise that you hold tension and anxiety within your physical self. 

As you do this, you may notice your mind begins to wander. Your mind may wish to sabotage these moments of self love and care.  Meditation requires a resilience that constant training can build.

Do not be judgemental as you notice your mind has wandered off. Rather, note whether you are distracted by thinking or feeling. 

Realise you are being distracted. Your thoughts will inevitably wander. Note your distraction. Say, ‘OK, I am thinking’ or ‘OK, I am feeling’. Then move back to breathing down, through your body, vertebrate by vertebrate, finger by finger. 

Simply be present in the moment. Be present with the physical sensation of the breath.

Now, I invite you to allow your mind some freedom to do whatever it wants. It has done good work. Congratulate yourself for taking these moments, do not be judgemental of your efforts but rather pleased of any and all effort that you have put in. 

And now, bringing your attention back into your body. A feeling of wakefulness. Bringing your mind back into experiencing physical sensations. What can you smell? What can you hear? Move your fingers and toes and experience the sensation of touch. And finally, open your eyes. 

How do you feel? Understand that there is no quick fix for anxiety. Meditation for anxiety can help you establish a healthier relationship with these natural feelings. 

For this, I will set you with a small task everyday. This homework will be important in establishing what your unique pressures are and your natural reactions to them.

But that will begin tomorrow for day 2. 

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