Meditation trains you to be resilient. Find a comfortable seat on your couch, chair, or in your favorite place in nature. Close your eyes and focus on your third eye (between the eyebrows). Through mindfulness, we begin to put a distance between ourselves and our emotions. Take a deep breath in and exhale gently. As we release fear, Our soul sheds a tear, A new day is born, As we are reborn, May our hearts be in peace, As we heal and release, May your love and compassion grow, For you are more loved than you know. Meditation to Overcome Fear. Begin by sitting in a comfortable position with both feet planted firmly on the ground. audio recording of this meditation. You can also find some lovely free relaxation scripts here. This meditation helps to heighten our awareness of the effect of negative thinking. When fear takes over, it impairs our judgment, makes us miserable, and causes us to make poor decisions. While you’re reading a mindfulness meditation script, practice what you’re preaching right in the very same moment. Various meditation practices assist with this. On the inhale, your stomach and your diaphragm extend. … If you are working with a group, keep in mind that those listening to the script will have different mindfulness experience levels. LESSON ONE: Observing Fear and Releasing the Past. Please note that you cannot use any of these free scripts … Because our anxious thoughts are deeply interwoven with our underlying beliefs, positive affirmations can help to ease worry and fear. Website Design by Wayland Design. And remember: compassion and non-judgment are the cornerstones of mindfulness. Complete Index included, Instantly download our best guided meditation scripts, categorized by topic, Easy-to-follow pdf's for you to print or share, Step-by-step instructions for guiding a wide variety of mindfulness meditations, Deepen your own meditation while helping others, Evidence-based for increasing calm, care, confidence, connection, self-compassion, embodied presence and resilience, our emotions are also a physical experience, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848393/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3718554/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/, https://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/, Mindfulness Exercises for Kids: Explain With Books, Mindfulness of Judging your Romantic Relationships. This beautiful meditation opens with a gentle breath awareness practice. The mind has a tendency of continually bubbling to the surface, so this meditation addresses that. Try this meditative practice for working with fear, from the June 2014 issue of Mindful magazine. One such example of guidance comes in the form of meditation scripts for anxiety. Memorize them or record them. Release your fears to the warm red water. At first, I was taken aback by how intense these feelings were and noticed my mind trying to make sense of what was happening. This relaxation script uses grounding techniques to help you decrease panic symptoms. Exhaling, imagine the tension in your arms and hands flowing out through the ends of your fingers. The login page will open in a new tab. We can try this following simple visualization to let go of fear and anxiety. Additionally, many mindfulness and meditation practices incorporate breathwork because the breath plays a large role in the body’s stress response. Within a few minutes, your fear or anxiety should lessen and become more manageable. For those with social anxiety in particular, just showing up can feel like a great feat. As the mind drifts, listeners are guided to continually reground themselves in the present moment. They can also be used as pointers for our personal practice. This energy can no longer penetrate your aura and body. Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful. If you are a meditation beginner, reading meditation scripts is a great way to help you find out what meditation is about. Guided Meditation Script for Stress. Please log in again. The following meditation offers some psychic protection and assists with breaking down the fear matrix that may make you feel fearful, anxious or agitated. Simply speaking, anxiety is characterized by feelings of fear, worry, or unease. In doing so, we start to curiously and compassionately explore the waves that move through us. Furthermore, meditation reduces anxiety through shifting the functioning of the brain. You can use this guided meditation script to calm your mind and relax your body. Fears can exist through a long list of causes and as such, we have little control over what we fear and what we don't. Feel the fear behind it and bring up all of the fear thoughts and emotions. Now image holding your arms up to the sky palms facing up and say in your mind I let hold of the fears surrounding what I cannot change. It can be read aloud or explored as a self-practice. A few words about this guided meditation. As anxious or negative thoughts move through, listeners are guided to note them with phrases like, “coming, going,” and “arising, passing.” This helps to deepen one’s understanding of the transient nature of all thoughts. The anxious thoughts that once held a tight grip begin to soften as we return to our equilibrium. Meditation is a procedure of cleansing the mind and taking out the garbage in the subconscious. Also, reading meditation scripts, allows you to gently experience how meditation can help you calm your mind, release tension, and energise your body. Now begin to perform this mantra for about 5 min while you’re breathing: Breathe in “Love” – imagine this energy entering your body that is cleansing, healing, and nourishing Breathe out “Fear” – … Mindfulness shines a light on all of our experiences, anxiety included. Meditation Script for Cultivating Abundance Starting at the top of your head, relax your scalp completely. These feelings can range from subtle to strong, varying in the influence they have over our lives. These three Kundalini practices passed down by Yogi Bhajan, the master of Kundalini Yoga, will help you release conscious and subconscious fears that cause stress, worry, and anxiety. Close your eyes and begin to relax… start with 3 deep cleansing breathes. See the sadness. For instance, as you guide your clients to quietly make themselves comfortable in the space they’re in, take the time to do the same for yourself. We are beings made up of light, love, and vibrational energy with many different chakras in and around our energy systems. Keep calling on the light to transmute your fears now, whatever they may be. This applies for self-practice as well. Uncross your legs and just place your palms facing upwards so you can allow yourself to receive, as well as allow yourself to let go. Secondly, mindfulness of the body helps us to recognize that our emotions are also a physical experience. The blood quickens, the digestive system shuts off, and our hormones enter into ‘fight or flight’ mode.At this stage, tuning into the breath and gradually deepening it helps us to initiate the counteractive relaxation response. Participants should feel safe to explore whatever feelings are within. On this page you will find an ever expanding range of free guided meditation scripts to read, and to use as a source of inspiration to help you write your own script. Release Fear - This guide explores the idea of releasing fear. Just become aware of the speed of your breathing. This might include having additional certifications and experience. This violet laser of light is transmuting any fear-based energy that may be affecting you now. Remember that we have free will, spirit respects our free will, and so we need to ask for assistance when required. Why? For each individual, the road to healing will be paved with different stones. You will tense each muscle group vigorously, but without straining, and then suddenly release the tension and feel the muscle relax. It also includes positive affirmations that can help to shift the subconscious mind. For example, studies have found that mindfulness practice can, overtime, cause the amygdala to shrink. Coping with Flashbacks This relaxation script is for coping with flashbacks. An MP3 file is posted after the first script for your convenience. As it is a short reading, it can be used at any time of the day to reconnect with the present moment. The following meditation offers some psychic protection and assists with breaking down the fear matrix that may make you feel fearful, anxious or agitated. If you are looking for a basic introduction to meditation, start with the basic meditation script below and the meditation mp3 in this podcast for an introduction to how to meditate. This is a powerful practice that can be used to guide groups. In this guide, we will explore the power and practice of reading meditation scripts for anxiety. This mindfulness meditation script for anxiety includes time stamps to guide you when reading it aloud. Sitting in a comfortable position for meditation, with a straight back, we close our eyes and breathe naturally through our nose. Welcome to this guided meditation for anxiety. Breathe into the palms of your hands. As we become curious about the location of anxiety within the body, our inner dialogue softens. Since this type of breathwork lessens the stress response, it brings about feelings of peace, calm, and contentment. Take a deep breath in and practice yogic breath. Sometimes it’s easy to notice while at other times it’s not. As we start to gain a greater understanding of how these practices are of benefit, we often find that our yearning to share our knowledge grows. Important considerations to make include: Firstly, you can support your reading by getting the setting right. And when you can’t breathe in anymore, exhale all the air out through your nose, tightening your stomach to … Finally, visualize the violet light sealing your aura with light and protection, so that only love-based energies may enter your field. While this journey through anxiety can be a challenging one, adopting a compassionate, non-judgmental attitude towards this experience is a powerful place to start. Introduction; Guided Meditation; Homework Instructions See the anger. I release these fears one at a time once and for all. It is a normal phenomenon that is linked to our stress response. Allow Sara Raymond’s soothing voice to be your guide to connect with the ease of your body, your mind, your spirit, and your heart for a tranquil night sleep. See this violet light transmuting your fears and returning them to neutral energy. It has us witness negative thoughts diminishing gradually, freeing us from the hold they have over us. Releasing Fear Meditation Script by Brad Austen. Your palms are facing upward. Some scripts read more like activities; these ones are well-suited for personal use.When reading meditation scripts to others, there are a few notes to keep in mind. Feel the orange wash over you. and others are available on the Palouse Mindfulness website ] [script adapted from Jon Kabat-Zinn’s Lake Meditation, available at Let the group know that they can ask for extra support when needed. Chakra meditation script What is Chakra Balancing Meditation? As the breath is a cornerstone in relieving anxiety, the practice is profound – even if simple. Whether mindfully navigating our own anxious feelings or assisting that work in others, mindfulness exercises for anxiety are a useful tool to have by our side.When we’re guiding others through challenging feelings and emotions, it can be greatly beneficial to have some guidance ourselves. This meditation is designed to assist you in releasing your fears and strengthening your aura. Thank the light for helping you during your time of need. All Rights Reserved. This meditation supports one aspect of santosha by encouraging us to sit with discomfort without experiencing dissatisfaction. Ancient wisdom traditions of the East – such as Buddhism, Hinduism, Daoism – have put a lot of study into the human body and mind, for thousands of years, with the goal of transcending human suffering. After a moment, the water starts to change color again, and this time, it becomes a brilliant shade of orange. It guides the listener to adopt a simple stress release technique – that is, taking three deep breaths. Become a certified mindfulness meditation teacher and make a meaningful difference in people's lives. Tonight, release all your worry and fears, develop a calm and peaceful state with this guided deep sleep meditation. If you are looking to use meditation scripts for anxiety, chances are you will be guiding others through this experience. It is a compassionate, non-judgmental practice that is best read aloud. Copyright 2020 Mindfulness Exercises, All rights reserved. In some cases, you might like to have a support person overseeing the meditation. Some of these resources include mindfulness meditation scripts. I … Let them open. This soothing meditation guides listeners to use their breath as a primary tool for relaxation. If you are still feeling some fear at this point, visualize the fear-based energies bouncing off your aura. A chakra balancing meditation is for healing and bringing into balance the different energy points found in your body. To elaborate, when feelings of anxiety arise, the breath becomes shallow and the body acts as if it were in imminent danger. Allow your eye muscles to release, your jaw to soften, and let your ears, nose and chin, teeth tongue and gums relax. Some of the symptoms of anxiety, from mind to body, include: Since we are all unique, anxiety manifests differently within each of us. This strengthens our connection to the stable core beneath the surface of our thoughts and feelings. Try this guided meditation to tune in, listen, and reflect on where you are in your life. This script can be used as a starting point before exploring more elaborate meditations. In addition, each individuals intensity of anxiety will be different to the next. Some of the meditation scripts on this page can also be found on these other pages, but they are organized here according to the purpose and type of meditation involved. All in all, mindfulness and meditation are key tools that can be explored to lessen the experience of anxiety. Release Your Fears and Worries with Guided Meditation Guided meditation opens the space for a spiritual awakening, and can also release you from fear and worry. Ask the light to seal your aura and visualize your aura becoming clear and strong. Inhaling, feel simple generosity in your hands. Start with the basics and then deepen the exploration when it feels right to do so. Practice this meditation in a quiet place where you will not be interrupted. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}, A sense of danger, most often not life-threatening, Withdrawal from society, friends, and/or family, 5 Minutes to Regain Calm, Clarity, and Confidence, Instantly download all of our best worksheets, categorized by 8 topics, Includes writable fields to write your reflections, answers and journal entries, Organized by meditation, health, relationships, career, self-discovery, purpose and more. Breathe out relief and release. It can be read aloud to a group or explored personally. You can record yourself reading one of the following scripts and then have that recording guide you through the process. You will tense each muscle for about 5 seconds. By breathing deeply and slowly, your body and mind gradually relax. But, luckily, guided meditations really do help us return to a positive, peaceful state of mind. In order for a script to be effective, we have to understand the subtleties of what it is addressing.So, we can start by defining anxiety. This grants us an entry way into peace of mind. Ask the light to remove these energies from you on a full and permanent basis now. And you are now free from fear. These guided meditation scripts are designed to be used either by people leading a meditation class or individually. Alleviate Stress with Three Deep Breaths This mindfulness meditation script for anxiety includes time stamps to guide you when reading it aloud. Let your hands feel light and alive. In some cases, you might also be exploring these scripts for self-use. While both are incredible powerful tools for exploring anxiety, many people benefit from complementary healing modalities. This program offers an effective way to reduce your fear, and approach life in a clearer, more fully present and comfortable way. The more I could turn toward my experience, and the physical sensations in my body, with compassion and understanding, I could feel the emotions passing and releasing. If you are looking for a basic introduction to meditation, start with the basic meditation scripts below for an introduction to how to meditate. Coronavirus Anxiety Meditation Script Let’s first begin by closing your eyes and taking a deep breath in, Filling your belly with air and expanding it as big as you can. Through this mechanism, both body and mind begin to settle. Another breath-centered meditation, this very simple script offers a brief introduction into mindful breathing. Breathwork meditation can help us complete the trauma cycle so we integrate the experiences/events, and in so doing start processing the trauma, releasing panic, fear, anxiety etc. This area of the brain is associated with fear and plays an active role in our response to stress. Taking a moment to adjust your sitting bones so that they are even on either side, and bring your spine into straight alignment. And while it might be similar to stress, anxiety is most often present in absence of real, imminent danger. When reading a mindfulness or meditation script for anxiety, it’s important that the atmosphere is quiet and comfortable. It is a beautiful script to be read aloud to a group. The guide will include: Deepening our understanding of anxiety is a great first step to guiding others through this experience. It guides the listener to adopt a simple stress release technique – that is, taking three deep breaths. Taking a moment to clear the mind from fear and distraction is no easy task. This short, 5-minute meditation for anxiety is a simple and soothing way to reconnect with the breath and body. Progressive muscle relaxation is an exercise that relaxes your mind and body by progressively tensing and relaxation muscle groups throughout your entire body. These free relaxation scripts can induce a state of total relaxation. In order to release this fear, we can call for help from Archangel Michael or use a varying form of mindfulness meditation to focus your mind in the present. So, consider dimming the lights, streaming some soothing music, or lighting a few candles to set the tone. Personally, I believe it is a very effective tool to help us process the collective trauma we are all experiencing with this pandemic. Whenever you are feeling anxious or fearful, remember to practice this meditation. However, for some people, it stands in the way of deep inner peace and contentment.While anxiety is often understood to exist within the mind, it has a profound effect on the physical body too. Acknowledge whatever thoughts, feelings, or sensations arise. 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. Surrender Fear is Judith Orloff’s free guided meditation provided by Hay House to help you work through your fears and gain strength from releasing it. Settle into your body by connecting with your breath—slowly inhaling through your nose, slowly exhaling through your mouth. See this laser zapping away any negativity, any fear-based energies. Notice how your body and mind begin to soften and relax. This guided meditation in particular will take you on a journey into your mind, and amplify your ability to tap into ideas and create new ones. While an acute stress response helps us to respond when we’re in danger, persistent anxiety has a negative impact on our ability to cope.When we’re working with anxiety, it is also important to note the limitations of mindfulness and meditation. Orange opens you to experience joy and allows you to release shame and guilt. As we shine a light on our experience through a mindful lens, we develop new perspectives and gain clearer insights. See the fear connected to it. So, through reassuring words and a compassionate heart, address any fears that might be present. Lake Meditation [ Free . The type of fear meditation can have the most effect on is the fear (and fears) that we continually generate in our own minds, the product of our rich imagination and our desire to control everything, rather than be tossed around in the risky and stormy world. Feel the skin of your forehead and temples relax. © Mindful Meditations 2006 – 2020. It helps us work with difficult and challenging emotions and hold both in the emotional and physical body so that we can come to know these aspects of ourselves and begin to gently release the tension from within. These scripts guide us moment to moment so that we can easily support those we care about. Our body feels light and supple, and our mind is clear, peaceful, and fearless. Visualize a violet transmuting laser of light coming down into your crown at the top of your head. Allow this feeling to expand out from your heart and expand throughout your entire body and aura. Now go back to the fear surrounding what you cannot change. Fear can manifest in different ways; phobias, fears, or repetitive habits. Awareness, and so we need to ask for assistance when required of lessens... Breath to help rest the anxious mind tensing and relaxation muscle groups throughout your entire body and melt! Flowing out through the process notice how your body and aura should lessen and more... 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