Anxiety is a regular and predictable part of life; however, if you suffer from an anxiety disorder, your anxiety can quickly take over your life.
The good news is that there are small steps that you can take to help manage and minimize your anxiety.
Here are some small steps in the form of a guided meditation for anxiety and relaxation script that you can use today to help you better manage and hopefully overcome your anxiety.
Anxiety can be incredibly overwhelming and can make you feel as if you are being weighed down. Taking these small steps can help to minimize your anxiety symptoms and help you effectively cope.
The practice of guided meditations for stress and anxiety can help you cope with many different attitudes that can contribute to your ability to live a well-satisfied life. Focusing on the present makes it possible for you to worry less about what happened in the past, as well as what will happen in the future.
This allows you to manage events as they occur and it will allow you to engage in activities of today, having full capacity to deal with events as they happen.
Guided Meditation For Anxiety Script – Overcome Anxiety
Welcome to this guided meditation for anxiety. In this guided meditation for anxiety, we will relax to release stress and use visualization to overcome anxiety. We live in a hectic world where chaos is common and stress creates anxiety and conditions that can hold you back from living a full and enjoyable life.
In order to be relieved of anxiety, it is important to understand what causes it … anxiety may come about as a result of things that you have been doing, or thoughts that you’ve been thinking about the future …
It can be an intense and anxiety-provoking memory of a traumatic past event in your life or even a series of events … anxiety can come from your own experiences or sometimes the experiences of others … It can be triggered by accidents, illnesses, the death of loved ones, or results of incidents that you were suddenly thrust into…
Most often it comes from our thoughts and how we see the situation. Thoughts of the future and the unknown….
Anxiety can come quickly and unexpectedly … and leave just as mysteriously as it came.
Fear seems to happen when there is seemingly nothing to fear … and many times the panic or anxiety is simply the silly things we make up in our minds.
So what we must address, is the fear associated with anxiety… after all, anxiety is the fear of things yet to happen…
A guided meditation for anxiety is very helpful in both mild and severe anxiety …
You are going to now learn the art of controlling anxiety. As a result of this session, you can expect to have the ability to manage your anxiety allowing you to be in control of it at all times.
Look forward to feeling happy and so confident that you are now in control.
When we enter the meditative state of relaxation we achieve peace and calm relieving stress immediately and we can also learn new techniques to manage and reduce anxiety significantly.
All that is required of you for this meditation is that you breathe….. remember to always breathe… deeply, slowly and fully….
Pulling fresh clean air into your body through your nostrils and lungs and exhaling the deeply…. Slowly and fully emptying the lungs every time….
Breathing eases and calms…..
Take your time as we ease into this guided meditation for anxiety….
I will guide you through this guided meditation for anxiety so all you have to do is listen and breathe….. breathe and listen…..
You can listen to this meditation at any time, night or day, or even when you sense anxiety coming on… when you feel particularly anxious about something…you have the power to decide when is the best time for you.
Allow yourself to be in a lying down or seated position where you will be alone with this meditation……
And just focus on your in and out-breath, going deep into your belly – and noticing how calm and comfortable you are feeling.
Let your thoughts come in, and just let them go…..listening to my voice and just relaxing….
Do not worry about anything – your only task is to breathe and listen….. listen and breathe…….
Focus on your breath as you breathe in and your stomach rises and as you exhale feel your stomach fall, deep and relaxed….
And as you continue to watch your breath as you inhale fresh pure air and release all tension as you breathe out.
Feel your body relaxing deeper and deeper, and allow your thoughts to just slow down…..your limbs becoming limp, and your mind being calm….
And close your eyes if you haven’t already done so…….breathing in deeply…. And exhaling fully…….
allow yourself to completely relax
I’m going to lead you into a visualization now….. all you have to do is use your imagination as you listen and breathe… breathe and listen and imagine…..
I want you to imagine a scene in your mind … to visualize yourself at a wonderful place … a place where there is only calm and inner peace.
It could be someplace that you have been before, or if you cannot think of an anxiety-free place you may go ahead and create one in your mind …
It can be a fantasy place, or a real place … just visualize it and imagine it … All the time breathing and listening… listening and breathing. Allowing that breath deep into your belly and let your stomach rise up with your in-breath and fall as you release you’re out-breath.
And picture yourself in your happy place, a warm and comforting setting that makes you smile. Yes, go ahead and just smile….ahhh.
You can even surround yourself with things and activities that you find extremely enjoyable, without any stress at all.
Take a few moments and create this scene in your mind
Now visualize that place and see it very clear in your mind. It’s a wonderful place, isn’t it?
Now while you are in your comfortable place right now I would like you to take a deep breath and as you exhale allow yourself to feel twice as comfortable and wonderful as you do right now … and take your second deep breath … and as you exhale allow yourself to relax even more … and on the third deep breath, as you exhale, allow yourself to feel wonderful … realizing that you are in a place where nothing affects you, where there is no anxiety, where you are completely safe …
Now commit this place to memory … every detail … because in the future, any time you find yourself confronted by what used to be an anxiety-provoking situation or any kind of challenge whatsoever, all you need to do is take your three deep breaths and allow yourself to remember – and smile… and come back to this wonderful anxiety-free, stress free place, that you have created for yourself.
Keep breathing and listening…. Listening and breathing
Let’s go ahead and practice getting into your safe place right now to ensure we get those amazing feelings of joy and inner peace.
Right now, I would like you to think of something or a situation that may have caused you a small amount of anxiety in the past … go ahead and just think about it…
Now – take a deep and happy breath in – and just let the negativity flow away, really breath it out hard, ahhh …
And take your second deep breath as you think of your special place….. … and take your third deep breath, relax completely … and imagine returning to your special place
Breathe deeply….. imagine feeling safe and secure in your special place….. feeling calm and relaxed… enjoy your safe place…. much better and much more relaxed and calm… It feels great, doesn’t it?
Now holding onto that feeling of inner joy and peace.
Still listening and breathing…. Breathing and listening……
And in your own time when you are ready – you can end this guided meditation for anxiety by simply opening your eyes …. smile stay with your breath, and bring this inner relaxation into your day… feeling free of anxiety and stress…..
Thanks for your time on this guided meditation for anxiety …. You have the power to relieve stress and manage any anxiety or anxious feelings as they come up in your life….
Simply listen to this guided meditation for anxiety whenever you want to experience full relaxation and a stress-free…. Anxiety free day…… all you have to do is listen and breathe…. Breathe and listen….
Enjoy your day….
Guided Meditation Script For Relaxation
This is a progressive guided meditation script for relaxation that has been condensed so that you can relax your physical entire physical body in just 8 minutes.
Find yourself a quiet place to relax. Let your hands rest loosely in your lap, or by your side. Now close your eyes.
Take a long slow deep breath in through your nose, all the way down into your stomach. Hold the breath for just a moment, and then exhale through your mouth. Allow your breath to carry away all stress and tension as the air floods out of your lungs.
Take another slow breath in through your nose. Fill your lungs completely. Hold it for a moment…and release the breath through your mouth. Empty your lungs completely with your out-breath.
Feel that the tension in your body has begun to loosen and subside.
Take a third deep breath in. Hold it for a moment, and then let it go.
Feel yourself relaxing more and more deeply with each breath.
Bring your awareness to your feet and toes. Now breathe in deeply through your nose, and as you do, gradually curl your toes down and tense the muscles in the soles of your feet. Hold your breath for just a few seconds and then release the muscles in your feet as you breathe out.
Now bring your awareness to your calf muscles. Breathe in deeply and as you do, point your toes up towards your knees and tighten these muscles. Hold for just a moment, and then let those muscles go limp as you exhale.
Now take a deep breath in, and tense the muscles in your thighs. Hold for just a moment, and then release all those muscles. Focus on letting them go limp and loose.
Draw in a nice deep breath and gradually tighten the muscles in your buttocks. Hold this contraction for a few seconds, and then release your breath. Feel the tension leaving your muscles. Feel them relaxing completely.
Draw in a nice deep breath and then tighten your stomach muscles. Hold for a moment. Now release your breath and let your muscles relax.
Bring your awareness to the muscles in your back. As you slowly breathe in, arch your back slightly and tighten these muscles…Now release your breath and let the muscles relax.
Pull your shoulders up towards your ears and squeeze these muscles as you breathe in deeply. Now breathe out completely. Let your contracted muscles to go loose and limp.
Feel the heaviness in your body now. Enjoy the feeling. Breathe in again. Clench your fists and tighten all the muscles in your arms. Squeeze the muscles as you hold your breath…now release and gently breathe all the way out. Let your arms and hands go loose and limp.
Now tighten the muscles in your face by squeezing your eyes shut and clenching your lips together. Breathe in fully. Hold this for a moment…and now breathe out and relax all your facial muscles. Feel your face softening.
Take a deep breath in, and then open your mouth as wide as you can. Feel your jaw muscles stretching and tightening. Now exhale and allow your mouth to gently close.
Take one final deep breath in, filling your lungs completely…hold for just a moment, and then release and relax. Let all that air carry away every last molecule of tension.
You are now completely relaxed from the tips of your toes to the top of your head. Enjoy this feeling for as long as you like. Take your time, and when you are ready, open your eyes.
Script by Christopher Lloyd Clarke from www.The-Guided-Meditation-Site.com.
5 Useful Tips for Managing Your Anxiety
It’s estimated that almost 18 percent or 40 million adults in the United States suffer from anxiety, which makes it the most common mental illness in the country. Anxiety can impact anyone, regardless of the kind of life they lead.
Unfortunately, many people suffer in silence because they are ashamed to admit their struggles with anxiety. If you are one of the millions who suffer from anxiety, here are five useful tips to help you better manage your condition.
Tip #1 Watch for Your Triggers
If you know what triggers your anxiety, you can then effectively plan your day around them. If there are times throughout the day that you know your anxiety is likely to be triggered, plan time-outs, or periods of exercise during these times. Having an understanding of your danger spots can help to lessen your anxiety.
Tip #2 Start Exercising
Regular daily exercise has many benefits, including helping to alleviate the debilitating symptoms of anxiety. If you haven’t made regular exercise a habit in your life, its time you start. You don’t have to spend hours in the gym, even a short walk around the block every day can significantly impact your life and decrease your anxiety.
Tip #3 Take Some Time to Breathe
When your symptoms of anxiety start to rear their ugly head, taking some time alone to breathe can be highly effective in managing your anxiety. Deep breathing exercises can help to calm your heart and help you instantly feel at peace. It can also aid in our ability to make rational decisions.
Tip #4 Talk to Someone You Trust
You donÕt have to suffer in silence. Reach out to someone who will treat you with understanding and kindness. If you donÕt have any support at home, or with friends, then you can look up local support groups near your home or place of business. There are always resources available, all you have to do is reach out.
Tip #5 Understand That You’re in Control
While it may not feel this way when you’re in the midst of a panic attack, it is essential to understand that you have the power of your life. Even if you feel trapped, or out of control, you have to realize that you have control over every decision that you make in your life.
You don’t have to let your anxiety rule your life. Incorporate these tips into your life daily and take control of your anxiety and take back your life.
Quick Ways to Relieve Your Anxiety
The horrible thing about anxiety is that the very feeling makes you even more anxious. It tends to create a feedback loop that can leave you feeling helpless and trapped, which leads to you feeling even worse. If you suffer from anxiety often, here are some quick ways that you can start to relieve your anxiety.
Make Yourself Comfortable
The first thing that you need to do when you are experiencing anxiety symptoms is to make yourself as comfortable as you can while the feeling passes. It is important to remember that your anxiety will pass, so you need to try and concentrate on making yourself comfortable, both emotionally and physically.
Use Calming Self Talk
If you’re like most people who suffer from anxiety, much of what you say to yourself when you are experiencing anxiety actually causes you to become even more anxious. To help relieve your anxiety instantly, tell yourself calming phrases like, “this feeling will pass,” or “I am feeling anxious now, but soon I’ll be calm.”
Acknowledge and Accept Your Anxious Thoughts
When you fight anxiety, you are only making it stronger. On the other hand, when you can accept that you are feeling anxious can help make the anxiety go away. Facing your fears is a great way to get relief from your concern quickly. You can try this powerful anxiety treatment strategy to learn how to accept your anxious thoughts.
For ten minutes, make yourself as anxious as possible. Try to get your anxiety to increase to the highest level that you can handle. When your anxiety level reaches a ten, try to keep it there for at least five minutes. You will probably find that you can’t keep your anxiety at a high level. This kind of exposure technique has you facing your fears to the point where they vanish.
An effective way to put your mind at ease and relieve anxiety is to distract yourself from the thoughts that are causing your symptoms. It is tough for your mind to focus on more than one thing at a time. If you find something that you can focus intently on, your mind won’t be able to maintain the anxiety for long.
Use Relaxation Techniques
Relaxation exercises and techniques can help to reverse the stress response in your body, which makes relaxation your body’s natural cure for anxiety. Start by using a quick relaxation technique that can help to induce the relaxation response. This will help to counter your body’s stress response and reduce anxiety symptoms.
Dealing with the onslaught of anxiety can be incredibly overwhelming. Using these five techniques can help you quickly relieve your anxiety and get on with your life.
Conclusion and Hope For The Future
Anxiety can be difficult to cope with, and can ultimately take over all aspects of your life unless you do something about it. While you’ve gained more knowledge about how to manage your anxiety, you won’t be able to enjoy the benefits of overcoming your anxiety unless you start practicing the steps you’ve learned.
Start by making the small move of incorporating more fun, excitement, joy, and enthusiasm in your life. Once you do this, you will no longer look back because you will be motivated tomake your life better and happier.
The good news for you is that your anxiety disorder is treatable, and you can take the appropriate steps to manage your symptoms and ultimately overcome your anxiety. By managing your thoughts, understanding and accepting your feelings, and incorporating mindfulness and breathing techniques into your daily routine, you can start to take control of your life and banish anxiety for good.
An anxiety-free life is attainable, and now you have all the tools you need to overcome your anxiety and start living the life you deserve. With a little patience, an awareness of your surroundings and yourself, and a commitment to follow through with the lessons you’ve learned, you can be well on your way to working through and overcoming the many different aspects of your debilitating condition.
The only thing left for you to do to start feeling better and managing your anxiety is to implement the lessons that you’ve recently learned. Don’t wait, start taking back your life today.