Anxiety is both a mental and a biochemical phenomenon. Because our minds and our bodies are inextricably linked, it is impossible to experience emotional and mental anxiety without also experiencing the physical manifestations of anxiety: a tightened chest or stomach, quickened pulse, furrowed brow, and a worried expression. What’s going on beneath the surface is more insidious, but more dangerous: stress hormones course through our veins, encouraging harmful inflammation, suppressing our immune system, and interrupting the healthy functioning of our bodies and lives.
Because thoughts are things, and because the quality of our thoughts directly controls the quality of our lives, meditation and mindfulness are among the most effective natural remedies for anxiety. While there are certainly ancient medicinal practices for anxiety reduction, any herbal or pharmaceutical intervention to treat anxiety will undoubtedly be short-lived in the absence of developing an effective mental and spiritual approach to dealing with anxiety.
For this reason, ConnectionAudio has developed an anxiety meditation to help form the mental and emotional habits that will free you from anxiety. You may use this natural remedy for anxiety in conjunction with other therapies, or by itself, but you will gain the most benefit learning how to deal with anxiety by listening to the anxiety-reducing guided imagery meditation frequently.
The complete guided imagery script for anxiety relief follows.
You are about to embark on a journey, freeing you from worry and anxiety.
The complexity of our modern world, and our deep human intelligence, make it possible to create difficulty where none existed before. This difficulty starts merely as a possibility, which manifests itself in the form of a question: what would it be like if something bad were to happen? This thought often germinates, and becomes entrenched in our psyche. As it grows, it develops specific focus. What would it be like if I were to lose my job? Have an accident in my car? Lose one of my loved ones?
With repetition of these kinds of thoughts, a mental and emotional momentum develops. But because of the divine, inextricable link between our thoughts, our bodies, and the world around us, it is not possible for these thoughts to remain just figments of our imagination. As we ponder the possibility of future pain, discomfort, or hardship, our body responds in kind. Our endocrine system produces the chemicals associated with pain and discomfort. Trillions of internal molecular events within our bodies are colored and characterized by the chemical consequences of the emotion of our worry.
Because all things are one within us, these very real physical reactions to our anxiety and worry feed back into our emotions in a harmful cycle. An anxious thought causes our muscles to contract and our stomach to churn. We simultaneously perceive the tightening in our chest, feel the constriction in our solar plexus, and experience the tension of our furrowed brow. As our mind observes these physical reactions and becomes immersed in their sensations, it confirms and continues our worried, anxious state. Our anxious thoughts generate bodily unrest, and the many bodily discomforts associated with our mental anxiety generate more anxious thoughts.
Disease, discomfort, and deep systemic dysfunction often result from this painful cycle of anxiety and unrest, leaving us exhausted, depressed, and downtrodden.
This negative energy does not remain contained within us. All things are connected in perfect unison. Just as we can immediately sense the kind of energy flowing through a room full of people, so too can all of life surrounding us sense the energy we create. Like poisonous gas, anxiety and negativity can permeate a room, a conversation, a relationship, a day, and a life.
Just like the internal cycle of anxiety pairs mental struggle with physical angst, so too does the external cycle of negative energy match focus with circumstance. A consciousness full of fear and anxiety attunes us to the negative aspect of all things. Because all things embody the manifestation of pure potential, and contain a harmony of light and darkness, good and bad, joy and pain, reward and struggle, negative thoughts cause us to observe only the negative aspect of the world around us. And more negative events arise to meet our anxious, worried, fearful expectations. We conjure our own suffering, and then experience its inevitable results.
Fortunately, we are endowed with the power of infinite choice. Just as we can create our own suffering, we can also choose to create our own peace, tranquility, and joy. Because beauty, goodness, peace, and happiness are available in equal measure with their opposites, we may choose them with exacting precision. The act of observation is simultaneously an act of creation, and as we observe the events and circumstances of our lives, we may exercise our divine choice to create joy, gratitude, deep happiness, and love.
This meditation will help you transmute the force of anxiety, worry, and fearful thinking into a life of joyful abundance, peaceful expectation, and continuous happiness. Each time you listen to this meditation, you will become more able to reject anxiety, worry, and fear in favor of joyful abundance. As your thinking changes, so will the rest of your life, and the veil of anxiety will fall away to reveal the perfect beauty and goodness that are available through the power of your intention.
Because this meditation utilizes relaxation techniques, you should never use this meditation while driving. Find a quiet, comfortable place, free of interruptions.
Your meditation begins now.
You are about to embark on a journey toward tranquility and peace.
Sit or lie down in a comfortable position.
Turn off any distractions.
Place your hands comfortably in your lap or by your sides.
Open your hands, and turn your palms skyward.
Breathe in deeply again, and feel your chest expand.
When your lungs feel full, inhale just a little more.
Hold your lungs full for just a moment. Feel your heart beat once, twice and a third time.
As your breath leaves your lungs, imagine that it takes any stress and tension out of your body.
Inhale again deeply, slowly.
As you draw air into your lungs, feel healing and life expand your chest.
Feel your heart beat, carrying life and healing through your body.
As you exhale, soften your eyes.
Allow a smile to grow on your face.
As the air leaves your lungs, with it goes all tension and anxiety in your body.
Imagine that your body is filled with pure liquid.
Allow the bones and muscles in your feet to melt.
As you inhale, feel healing and warmth moving throughout your body.
As you exhale, feel your legs lose their stiffness and tension.
Allow your legs to become completely relaxed.
Imagine the bones and tendons in your legs melting into a warm, calm liquid.
As you inhale deeply and slowly, feel this liquid relaxation move up from your feet and legs, up into your abdomen.
As you exhale, imagine your abdomen turning to liquid.
Feel all tension leave your solar plexus.
As you exhale, imagine that your spine, chest, ribs, and shoulder blades turn to liquid.
Offer no resistance as your torso relaxes completely.
Feel the luxurious relaxation flow through your shoulders.
Relax your shoulder and neck muscles.
As you focus your attention on your shoulders, enjoy their warmth and healing as they melt to liquid.
Inhale deeply and slowly. Draw in as much breath as your lungs will hold, then a little more still.
Feel your heart beat then slowly let your breath pass from your lungs.
As the air leaves your body, imagine a warm ripple starting in your liquid toes, moving slowly up your liquid legs and torso, through your neck, and into your face.
As the healing warmth reaches your neck, feel all tension leave as your muscles and bones melt.
Allow your face to relax completely.
Notice a faint, contented smile growing on your lips.
As the tension leaves your eyes, feel your brow soften and melt.
Count slowly as you inhale.
Feel your body’s joy at the life-giving air filling your lungs.
With each heartbeat, feel your body relax even more.
As each breath passes from your body, even more tension escapes your body.
Imagine that your entire body is now filled with a tranquil, placid liquid.
No tension remains inside you.
Your breath is so still, so calm, that it creates no ripples in your liquid body.
Feel the current of your heartbeat bringing life and healing to your whole body.
Turn your attention to your eyes.
With your eyes closed, observe the colors that appear in the darkness.
Imagine that these points of light are distant stars.
Inhale deeply, and imagine that your liquid body is lying in a warm meadow, gazing upward into the clear night sky.
Feel the enormity of the universe before you.
Become aware of the infinite dimension in front of you, beneath you, surrounding you.
Imagine that you are in the center of this universe.
Breathe in slowly, and focus on the area of the sky directly in front of you.
Allow your vision to see details that are further and further away.
In this completely relaxed state, you observe the universe revealing its depth and abundance to you.
As your focus moves further and further away, notice that more and more stars appear.
Form the intention to notice more points of warm, beautiful light, and notice those stars appear for you instantaneously.
Notice that in this calm, relaxed, liquid state, you are perfectly attuned to the creative power of the universe.
You desire more light, more beauty, more depth.
You notice that the universe delights in creating more light, more beauty, and more depth in response to your desires.
As each new point of light grows into being before your infinite eyes, notice that you feel more calm, more relaxed, and more secure.
Inhale deeply, and feel contentment fill your warm, relaxed, liquid body.
From your vantage point in the center of the universe, you can see that all around you is perfection, goodness, and light.
Beautiful, brilliant light emerges spontaneously.
In your tranquil, omniscient state, you observe that this brilliant, beautiful light also fades to cool, peaceful darkness.
You notice that light and dark dance slowly, serenely with each other.
You become aware that the opposites of light and dark love and enjoy each other.
As you breathe deeply, become aware of a deep sense of wellbeing and warmth growing within you.
As you exhale, you become aware that all before you, around you, beneath you, and within you, is goodness and light.
There is no tension remaining in your body, mind, or spirit.
Imagine that your mind slows, stills, and becomes completely quiet.
In the stillness that emerges, your spirit listens in perfect silence to the slow, undulating rhythm of creation and consumption all around you.
All is in perfect order.
The universe reveals its beauty and perfection in slow, peaceful, tranquil waves of light and joy.
You sense your complete connection to this perfection.
Your spirit becomes aware that it is not separate from this perfect universe.
Your spirit finds tranquil joy in the realization that this perfect universe needs you for its completion.
You are woven into the fabric of this beauty and light.
And the vast beauty and light are the substance of your being.
You are completely at peace, and infinitely relaxed.
All is in perfect order.
There is no lack or scarcity.
There is only abundance, peace, and fulfillment.
There is no conflict.
There is only harmony.
Opposites play joyfully next to one another.
Enjoy the serenity you observe from your vantage point at the center of the universe.
As you exhale, become aware of a growing power within you.
It begins as a warmth welling up within your body.
This power brings knowledge and tranquility.
It spreads warmth and healing throughout your body, all the way to your fingertips and toes.
You become aware that this warmth is the power of creation.
You begin to know that you possess the power of creation.
You form the quiet understanding that you may create simply by observing.
From your vantage point here at the center of the universe, you become aware that you have the divine power to choose your experience.
You become aware that your intention to see joy and fulfillment causes them to come into being.
You become aware that you have been given the power to choose peace, tranquility, relaxation.
The power of your intention creates peace and harmony.
You become aware that here, at the center of the universe, where all is revealed, there is no worry.
There is no anxiety.
There is no fear.
There is only joy, hope, peace, and fulfillment.
As you observe the perfection before you, become aware that you also possess the power to create discord, discomfort, and anxiety.
You become aware that anxiety does not exist until you create it.
Worry is only allowed to exist when you conjure it.
You become aware that you have already created worries and anxiety.
They have come into existence at your bidding.
Become aware that at your request, fear and anxiety have joined your journey.
You form the knowing that you have created doubt and fear.
Notice that as light and dark are one, so are anxiety and peace.
You become aware that the discomfort you have created longs for the joy of its counterpart, its necessary opposite.
Form the intention to create the resolution of your worry and doubt.
You become aware that you have the power to release the fear you have created.
You silently observe from your omniscient vantage that your anxiety and discomfort served a purpose for your soul.
Silently honor those feelings of doubt and discomfort. They have led you to this place of absolute peace, total tranquility, and deep knowledge of the infinite perfection of life.
As you inhale, become aware that your need for fear, anxiousness, and worry has passed.
Honor their important role, which now has come to an end.
Notice a feeling of gratitude emerge in your spirit.
You feel deep thankfulness.
You become aware that the discomfort of your worry led you here, to this tranquil reconciliation with the truth.
You see the perfection of your journey.
Allow a peaceful smile to grow on your lips.
Inhale deeply, and become aware that you have glimpsed the deep truth that you help create your universe.
As you exhale, rejoice at the knowledge that you have the power to create peace in your life.
Form the intention to release your anxieties.
Inhale slowly, and feel tranquility fill your soul.
As you exhale, release your worry of scarcity.
Feel the anxiety leave your body and spirit.
In its place, feel the playful abundance of creation grow to fill your heart.
Bless your financial anxiety as it leaves your life.
Welcome into your life the power to choose abundance.
Inhale slowly and deeply.
Notice your heart beat vibrantly.
As your breath leaves your body, so too does your anxiety over your physical health.
Bless the worry over your health as this worry leaves your life.
Feel the vitality and perfection of your body, as it is in this very moment.
Submit to your infinite connection to the abundant universe.
Rejoice at your place in the endless cycle of renewal.
Embrace the wonder and beauty of your physical form. Form the intention to deeply enjoy its journey.
Draw a deep, contented breath.
As you release the air from your lungs, release your fear of loneliness and rejection.
Allow a soft smile at the growing knowledge of your completeness.
Form a deep knowing that you are linked to all things, all people, all events.
From your omniscient vantage point, notice that you are made of the same love and joy as everything around you.
Rejoice as you become aware of your eternal, infinite connection.
As it leaves you, bless your fear of loneliness, as it has helped reveal that you cannot be alone.
Soften your eyes as you draw another deep, cleansing breath.
As this breath leaves your body, your fear of loss goes with it.
You become aware that because there is no possession, there can be no loss.
Feel gratitude grow within you as you notice the perfection of the ebb and flow of life.
You sense infinite connection with those who have gone before, and those who are yet to come.
From this place of knowing, you become aware that there is no destruction, only transformation.
There is no loss.
There is only creation, renewal, and abundance.
Bless the fear of loss as it leaves your life.
It has helped you find the unending abundance and tranquility of creation.
Draw one more deep, cleansing breath.
As the air enters your lungs, develop the intention to release your fear of pain.
As your breath moves through your nostrils, rejoice as your fear of pain leaves you.
Become aware that pain and discomfort exist in harmony with pleasure and ease.
Notice your growing willingness to embrace anything in life that comes your way.
Become aware of your growing acceptance of discomfort as part of life’s rich tapestry.
Feel gratitude for the richness and experience that pain and discomfort have added to your life.
Become aware that you feel no fear of future pain. Bless this worry as it leaves your life, as it has brought you to this place of joy and wholeness.
From this place of knowing, you clearly see the goodness and beauty of all things, all people, all experience.
There is only joy.
There is only peace.
There is only abundance.
There is only connection.
Continue to breathe slowly and deeply as you draw your consciousness back into your body.
Become aware of the surface supporting your body.
Slowly move your toes and your feet.
Allow your hands to close and open again.
Imagine the place your body is in.
Hear its sounds, and feel its sensations.
Slowly open your eyes.
Allow a smile to grow on your face.
You are completely ready for this moment.
Really helped me relax and not worry about things so much.