Meditation Mountain - 20 Minute Guided Meditation for Anxiety and Overthinking

Episode Date: February 22, 2021

This 20 minute guided meditation for anxiety has been created to provide anxiety relief for anyone struggling with overthinking. Overcoming the stress from anxiety can be difficult but meditation can ease the pressure.  Guided meditation may not be the first thing you turn to or think of when you're looking for anxiety relief, but spending even a few minutes following meditations for overthinking or stress related recordings can go a long way to increasing your ability to stay present and mindful that you are in control of your own thoughts. Many meditation beginners are surprised to find that 10 to 20 minutes of guided meditation can provide immediate relief as well as longer lasting benefits if done on a regular basis. Following a daily practice designed for anxiety, stress or overthinking means your ability to find mental peace is being constantly and consistently trained and improved.   When it comes to anxiety, it's easy to feel lost and overwhelmed. To feel like your head is going to explode or that you just can't handle the stress of whatever's making you overthink or worry. Medication or other forms of medicine may seem like an easy fix, but giving guided meditation for anxiety or meditation for stress and overthinking a listen you may find that panic attacks, anxiety disorders or stress management get just a little bit easier through some regular sessions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and today's guided meditation practice for anxiety relief. Make sure you're in an upright, seated position, somewhere in a quiet place where you won't be disturbed. Make sure your back, neck, and head are in a straight alignment. but not too tight. Be gentle with the body. Bringing attention to the hands and placing them softly on your lap.

Close your eyes. Take a long, deep breath in and a long, deep breath out. Maintaining this gentle awareness on the breath beginning to slowly fall.

into a place of comfort, stillness, and peace. Inviting mindfulness into each present moment. Take another long breath in and a long breath out. Experience the breath as a whole breath in the entire body. The way your belly and chest rises. and then falls back down again. When you release the air, out from your lungs, the breath is relaxing you, soothing you,

releasing any tension, any worry, holding onto nothing but the breath with love and compassion, giving yourself permission to be completely present, If at any point your mind becomes distracted, that's okay. Gently acknowledge that your thoughts have strayed and return your attention to the breath. Allowing your breath to return to the natural rhythm now, steady and relaxed. Everyone experiences anxiety in their life. life. It is a natural, powerful, and primitive human emotion. Fear can manifest in many different

ways, phobias, or repetitive, unwanted habits. Feeling worried, tense, and stressed, for reasons, sometimes unknown at all. Some other symptoms of anxiety can include tightness in the muscles, shallow and rapid breathing, and even shaking. Anxiety can take a heavy toll. Negative thinking patterns can be very distracting. I invite you to shift your attention inwards. to what you are feeling in this moment. If there are any emotions present that you can recognize, noticing how you're feeling physically,

without trying to change anything, simply being aware of the sensations in the body. You may even experience pain as a form of anxiety. Your muscles can become painful, tired, and cramped as a result of stress. But give yourself the permission to relax even deeper now. Drop your shoulders. Allow them to become limp as you increase the distance between your shoulders and your ears. Loosen your jaw. so your teeth are not touching.

Let it become relaxed and loose. Breathing gently. Releasing any tension, any stress. Begin to visualize yourself surrounded by a glowing orb of blue light. This light is very soft, just like clear skies. On a warm summer's day, and on your next inhale, imagine breathing in the blue light, and allow it to fill your whole head. This light is healing, filling you with positive energies, and as you breathe out,

imagine tension and anxiety, leaving your body as black smoke. It dissolves completely into the light surrounding you. Continue to breathe. Allowing the blue light to slowly fill your entire upper body now. Your neck, your shoulders, your arm and your belly. You are beginning to feel more relaxed and breathing out. allowing anxiety to disappear. It is leaving your body now.

Continue to breathe here. Allowing the blue light to fill your entire lower body now. Your pelvis. Your legs. Your feet. This light is so delicate, making you feel safe and protected. The color of the color of the body of.

oceans and skies the color of expansion and freedom you are breathing out doubt dread exhaustion you are letting go of uncertainty uneasiness panic allowing for this blue light to fill your entire body now Your entire being is clear. Crystal blue. Shining. Beaming. Freeing you of any worry. Stress.

Anxiety. You are pure. Your heart is relaxed. Your whole body at peace. Imagine tension draining out of your fingertips. Out of your toes, be still. Breathing in and breathing out. On every inhale, say to yourself, I am becoming more and more calm.

On every exhale, say to yourself, I am feeling more and more relaxed. Breathing gently, peacefully. everything is well in this moment. There is an endless pool of peace, harmony, and calmness. You are safe and secure, centered, breathing in and breathing out. And as this practice comes to an end, take one last deep breath in and release. your attention to the body, awakening your physical self, feeling very relaxed, maintaining soft breaths, noticing the calmness in the breath, the evenness of the breath. Each inhale and exhale.

Welcome back the world around you. Are ready. Opening your eyes. This concludes our practice today.