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Guided Meditation For Anxiety & Stress, Beginning Meditation, Guided Imagery Visualization

Araceli Lemus-Carrera | Blog Author

Listen to the audio here


you on a journey of relaxation visual imagery and pure visualization where you

will learn to leave your problems and inner anxieties behind and will gain a

new understanding and clarity of mind embracing instead a powerful and vibrant

visualization that fills your being with wonder and enables you to understand

your place within the world and all that is important you will hear powerful

positive statements and these will endorse many feel-good messages and improve your sense of well-being you'll

learn how to let go of tension and to experience all that is natural

and instinctive to experience all the

benefits of this guided meditation find a well ventilated room and a comfortable

place to sit or lie down [Applause]

make sure that you will not be disturbed for approximately minutes and settle

into a position where you could sit or lie comfortably for the duration of this recording unplug or mute your phone

close your eyes and prepare for a deep sense of relaxation and well-being

embrace the opportunity to escape from the here and now at this moment in time

there is nothing for you to feel concerned about you are at peace you

will allow the tensions of the day to dissipate and to connect with the

universe remember that this is your time

with your eyes closed breathe deeply and slowly through your nose and then slowly

exhale through your mouth as you exhale

picture any end up tension leaving your body as a color let the tension fill the

air swirling around you if you feel

angry and visit the breath as a deep red color to make it become a more vivid

image but you can choose any color that appeals allow any tension within you to

disperse as the breath leaves your body now inhale again breathing in slowly

through your nose to a count of four you can breathe in the color blue for

healing extend your diaphragm as you feel the air entering your lungs breathe

in deeply to the bottom of your lungs with your lungs now full hold the breath

for two seconds and then exhale slow through your mouth strive to control the

exhalation as you breathe out steady to a count of four watching the colored breath leave your

body continue this cycle of breathing

known as rhythmic breathing

inhale slowly and steadily to a count of four holding the breath for a count of

two and then exhaling to a count of four

you can use this technique anytime you feel tense or nervous try it whenever

you are feeling stressed as it will enable you to breathe your way through any tensions and to be able to release

any worries anxieties or physical tensions each time on the out-breath

now breathe normally feeling the tension leaving your body and continue to do

this for one minute and I'll be back

we carry a great deal of tension in our neck and shoulders draw your shoulders

slowly up to your ears hold and then release acknowledge that your body is

now starting to feel more relaxed keep using your breath to relinquish any

tension and feel your body start to relax more and more

your arms and legs will start to feel heavier the muscles in your back will

release if there is any tension left in your shoulders tighten those muscles

hold and then release

feel your shoulders relaxing ensure that

there is space between your shoulders and your ears elongating your neck

slightly you should feel the back of the chair or the mattress supporting your

body just enjoy this sensation of breath

and relaxation for one minute

continue breathing normally imagine that you're walking up a stone staircase that

spirals around the steps are made from white marble you trail your fingers

along the stone walk to your left as you climb the stone is smooth and cold to your

touch continue to climb slowly

there are many steps spiralling up ahead of you we're not afraid of the height it

feels wonderful to be leaving all of your problems below

as you walk cast a glance down at the small room below see many boxes large

and small all of them filled to overflowing with your problems your

anxieties and all of your regrets

feel a sense of relief as you climb higher moving away from all the chaos

the clutter and anxieties below with

each step you move towards peace and inner contentment you are now

approaching the top step and an inky blackness greets you

as you emerge onto a circular Ward platform you note that the sky forms the

roof and there are millions of stars twinkling in the black expanse there is

a sudden rush of freedom feel the sense of wonder and horror as

you look towards the Hamill's

in the middle of the pure-white curved platform there is a circular flat seat

sloping back into a contoured chair made out of the same marble as its

surroundings sit and feel the coolness of the marble

beneath you it is a perfect seat for reflection and you lean back feeling the

stone supporting your back in the most perfect places it's as if it was carved

with you in mind imagine that you are now looking up at

the night sky there are no clouds to mask the Stars and they provide you with

a vastness that is appealing a way to escape the tensions of everyday life

in real life you may feel tense frustrated and even trapped by life's

confinements but as you look up now into the depths of this extraordinary sky

dotted with stars millions of stars light-years away you feel a sense of

desire to float up high and to become one with the universe to feel weightless

to gain a new and inspiring sense of perspective feel yourself begin to float

gently out of the marble seat you move

up even higher twisting your position around so that you can look around as

you float higher you float up above the marble walls and now

you can see the view of the city around you lights the twinkle far beneath the

expanse of sky the view is magnificent you can see for miles the landscape lit

by twinkling lights heralding the existence of those who live and share

this reality with you a cityscape that comes to life with the sprinkling of

artificial lights that mirror the heavens above

you move effortlessly relishing in this feeling of freedom here you are cast

afloat from the problems of daily life it is like flying but with no effort

required a single thought enables you to

change direction at will and you travel on you look down moonlight is reflected

in the rippling waters of the estuary gentle waves lap at the shore and as you

float out further high above the darkened waters boats Bob along the

harbour walls and the feeling here is of complete peace and tranquility you feel

invisible there is no blame here no regrets just or at being able to see

life from a whole new perspective traveling over the estuary you head

along the coastline scaling large cliffs flying high above them

thin wispy clouds almost transparent from below are blown in from the sea

hugging the cliffs as you move higher

the clouds wrap themselves around you like gossamer threads the clouds wispy

fragile and translucent follow in your trail as you saw ever higher rising

vertically now higher and higher looking up towards the moon silvery gray the

moon is for you marvel at its beauty and power knowing how it controls the ebb

and wane of the tides he is suddenly life seems less

complicated there is a sense of pureness of mystery

and yet clarity life is good life is wonderful and you share a sense

of connection with the universe

breathing deeply and then release the breath letting go of any tension within

your body instead focus on the softness of every muscle feel yourself loose

relaxed and free from burden far below

you low flying birds hug the surface of the water disturbed they seem tiny and

fast moving the water ripples gently sparkling stars and the light from the

moon Herald your way you see the world

from an enlightened viewpoint and it is one of wonder here high above the

fragmented clouds you feel a part of the world's mystery connected on every level

and free from your problems

you can sense a change around you gradually the air becomes warmer and

misted as cloud formations begin to forge together the sky changes color

dark muted through to light and for a

while the Sun and Moon share a place in the heavens he dropped down now through

the fluffy clouds thicker now and float down towards the Earth's surface you

feel exalted as the see now mirrors the changing skies sparkling sunlight

glinting across the surface and shimmers of blue you drift down

moving on away from the water's edges still high above the city's architecture

tall concrete pillars and homes reaching up towards the sky and small private

residences alone surrounded by small patches of green like a complex jigsaw

of life stone and irregular shapes all fitting together in an almost seamless ease

marvel at how the man-made structures can look beautiful too here you can see

that life is about living and not holding on to problems there is no place

in your life anymore for anxieties that make you feel ill tension headaches

regrets that nor away that cue or the decisions that you just can't make here

in this weightless existence you realize that you can be free from all of the

negative aspects of life no longer shackled by an existence that holds you

back this acknowledgement is meaningful it has the power to change your life

as you breathing deeply conjure up the image of those problems and all of the

boxes that you left behind initially they were overflowing threatening in

their power to hamper your life to impact you at every turn now picture

them reduced in size no more threatening

just minor inconveniences now that you have scaled them in your mind

shrink the problems smaller still breathe deeply again and then out

breathing out the last of your connections to those problems and visualize them growing ever smaller

minut a fraction of their former size and you realize that your perspective

was clouded before your judgement of center your realization of the truth in

life and the importance of nature and your place in the world makes those

problems seem insignificant by comparison

focus again on your breathing inhaling as you open up the chest exhaling as you

breathe out it is time to see the problems of life as mere obstacles it is

time to look to the important things in life and to step away from any doubts

regrets or anxieties that affect you negatively it is time to feel

contentment and to embrace pure inner peace drift gently now down to earth

close your eyes and feel your descent you are at peace with life and with

yourself finally you understand your

part within the universe drifting down

bathed in golden light as the Sun shimmers in the early morning sky the

faint warmth is comforting a beautiful start to the day it is time

to feel positive about your life you have the power to do so you are centered

you retain the feeling of peace and wonder you are now back in your own

reality imagine that you are back in your bed comfortable safe and secure

open your eyes and stretch out your muscles breathing deeply to send oxygen around

your body realize how good you feel right now

keep experiencing the wonderful sense of calmness and deep peace as you remember

your wonderful high time above the clouds a part of the midnight sky and

then a part of the early morning transition as night became day

understand now that your problems are such a small part of time and space and

even within your own reality understand

that your problems can be dealt with quickly and clearly with clarity of mind

breathing deeply and keep your sense of peace and tranquility breathe out slowly

noting that no tension remains remember

that you can return to this meditation whenever you need a renewed perspective

Unwind with Our Curated Zen Music – Play Now


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-Celi ❤️

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