Anxiety Meditation 06

Transcript

Hi and thank you again for joining me for the sixth part of this series.

For the next ten minutes there is nothing else for you to do , nowhere else to be , nothing else to think about , just simply listen to the sound of my voice.

Find your comfortable position and start to deepen your breath.

As always inhaling through the stomach , breathing through the stomach , feeling it rise and fall.

And now breathe in on a count of 4…1…2…3…4 then exhale on a count of 5…1…2…3…4…5

Every breath will take you deeper to deeper levels of relaxation , deeper and deeper as you breathe easily and peacefully.

And as you go deeper now , just letting go and drifting as you guide your awareness down to that beautiful heaviness in your arms…legs…face , your whole body , as you discover how easy it can be , how pleasant , to totally relax.

Now you start to realize more than ever before , that only good and positive thoughts are of value to you , that negative thoughts harm you , they actually harm you.

Now more and more , you allow only good and positive thoughts.

It can be a comfort to know that an error or mistake is simply an opportunity to do it differently next time , perfection is almost never needed , even highly successful people are never perfect all the time , and they sometimes get it wrong.

Just doing the best you can , and leaving it at that.

Taking another deep breath now and exhaling completely as you go deeper now.

Now you look to the future in a way that tells you that things will go well , that you will succeed , that you are special , intelligent , and capable , and in this way you program yourself to succeed , and you will succeed.

Repeat silently: I am special , I am intelligent , I am capable , I deserve love.

Brief PAUSE

You look to the future and see only good things as you move forward and grasp opportunities , seeing those opportunities , clearly.

You and you alone have the power to change your life for the better.

You and you alone have the power to take control.

Now.

Brief PAUSE

The same way your mind doesn’t know the difference between a real and imagined threat , the same way you will set into motion whatever you set your mind on , if you just imagine it , clearly , confidently , without a shadow of doubt.

You already have within you , all of the power , all of the resources , that you need to achieve whatever it is you put your mind to.

Every day your confidence grows , today your confidence grows , tomorrow your confidence grows , the day after it grows stronger again.

Your self-worth becomes strong and powerful , each day , with each new situation , whenever you need to , you take control , calm you mind , relaxed…in control…competent…confident…you are your own person , am I right?

Now you love and respect yourself , and you are happy with everything you are and you are happy with all that you have.

Yesterday is gone , tomorrow is a mystery , only this very moment exists , and that too will be gone , and you choose which reality you will follow.

You can picture it in your mind – whatever you want it to be , clearly…confidently…without a shadow of doubt.

PAUSE

Now gently returning to our breath , calmly and deeply inhaling and exhaling.

Take a moment to scan your body and then bring your awareness to the very tips of your toes , as you move up through your feet, ankles and calves , bringing relaxation and releasing any tension – just let them rest comfortably.

As you move your attention up all the way through your knees and thighs , any tension you might be holding – let it go.

You become aware of your hips and pelvic area , your glutes , take a deep inhalation and gently move the clean refreshing air to your hips as you inhale , and then exhale deeply and completely and allow all the tension to flow away.

Now your back – lower, middle and upper back , allowing the muscles along your spine to relax too.

As you bring your awareness to your stomach , and how it rises and falls with every slow deep breath you take , and notice how you are breathing more slowly as you start to relax more and more , sinking and drifting…

Your chest and collarbones are moving with the rhythm of your breath and all tension drains away.

Moving your awareness to your neck and shoulder , releasing any tension as you think on down through your arms…elbows…and all the way down to the very tips of your fingers and tips of your thumbs.

And now you bring your awareness to the top of your head , and think of all those little muscles of the scalp and the skin of the scalp , and just allow them to let go and relax.

All the muscles of the face , the jaw muscles, mouth, cheeks, eyebrows…the space between your eyebrows…eyelids…forehead , just allow all the muscles of your face to go slack and smooth out.

As you unclench your teeth and relax your tongue , because the more you physically relax , the more you can mentally relax.

All the muscles of your body are now so beautifully relaxed , so relaxed and easy.

PAUSE

You are less and less worried about the future , you let the worries go and enjoy life , and each day you grow more confident, more in control.

And you will continue to reap the benefits of this meditation , in the next minutes…hours…days.

And now I will count from 3 down to 0 and when I’ve counted from 3 down to 0 you will come back to the room so beautifully relaxed.

3…2…1…0

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