Breathing into Calmness: A Guided Meditation for Anxiety Relief and Confidence Building

Let the rhythmic ebb and flow of the ocean's waves usher you into serenity—no need for packing or travel plans, just a simple decision to press play. Embark on a journey where each breath unlocks deeper layers of calm, and every affirmation anchors you firmly in the present moment. In our intimate session on breathing and visualization for anxiety, we unfurl the secrets of soothing your mind with deep abdominal breaths and transport you to a sunrise-kissed shore. The soft whispers of "I am calm" and "I am relaxed" become your personal mantras, steadying your heart rate and clearing the noise of everyday worries. It's an experience reminiscent of a serene escape, leaving you not just relaxed, but profoundly connected with the tranquil forces of nature.

Renewed with tranquility, we shift gears to empower your spirit, weaving gratitude and inner strength into a tapestry of self-assurance. As your guide, I'll lead you through a confidence-boosting meditation, instilling a sense of gratitude and the fortitude to face any challenge. The session culminates in a gentle reawakening, bringing about a fresh perspective and a heart brimming with courage. Whether you're seeking a pause from the bustle of a demanding day or looking to fortify your resolve, this episode offers a haven—a mental retreat to refresh your essence and equip you with an invincible sense of self.

Transcript

Speaker 1: 0:01

Hey there, today's visualization and meditation will help you reduce anxiety and worry. If you're an anxious person or an avid worrier, this exercise will be wonderful for you to help calm and relax your mind. If there's something particular in your life that you're worried about right now your life that you are worried about right now, such as an important meeting or an exam or a transition, this can also be really a wonderful exercise while affirming your desired outcome. So we're going to really focus on our breathing and it's always good to remember that, and it's always good to remember that, believe it or not, most of us do not breathe properly. We breathe from our chest area, completely eliminating the abdomen, and a complete, deep breath starts at the lower abdominal region, rising up to expand the lungs and lift that chest and breastbone area. Not doing this on a regular basis can increase stress and fatigue and anxiety and worry and moodiness. So we're going to focus today a little bit on breathing more fully so that we can reduce these symptoms and significantly improve how we can respond and cope with stressful situations. So take a moment to settle into a comfortable position, making sure that you won't be disturbed, close your eyes and take a deep inhale for the count of four, three, two, one, holding for two and exhaling for a count of four, three, two and one. Continuing this way and while you're inhaling, just say to yourself breathing in and, on the exhale, breathing out. As you start to find your rhythm, I'm going to invite you to breathe a little more deeply, expanding that breath in past the chest through into the deep belly. Once again, let's do it together. I'm going to breathe in, hold and exhale. Feels good, take a few more, whatever tempo feels right for you. So now I'm going to guide you through a visualization.

Speaker 1: 3:24

I'd like you to imagine that you are standing on a soft, white sandy beach, looking out to the ocean. You have the beach all to yourself, the sun is just beginning to rise and you can feel a beautiful, warm air surrounding you. You feel completely safe and secure. Maybe wiggle your toes around and enjoy the grains of sand coming between your toes. As you continue to take deep breaths, you're going to gently sit down and cross your legs into a comfortable position. Feel how the sand supports you and contours to the shape of your body, making room for you to sit any way you like Soft but supported, warm and inviting. Imagine the sand grounding you as it connects you even more deeply with the earth, with gravity. Close your eyes and take in the sounds all around you the ocean, the waves, maybe a distant seagull. Listen to the waves gently reaching the shore as you continue to breathe deeply.

Speaker 1: 6:29

Feel your stomach inflate on the inhale and rise up towards your chest. Stomach inflate on the inhale and rise up towards your chest and this time in the exhale, breathe out through your lips slowly and steadily. Breathe in the warm air on every inhale and with each exhale breathe out any tension from your body and feel your shoulders relaxing down. Feel your jaw relaxing. Let go of your stomach muscles and relax your thigh muscles. Relax your arms and hands as you continue to breathe and listen to the waves gently crashing against the shoreline and feel the comfort of the warmth of the sand beneath you. Concentrate completely on your breathing.

Speaker 1: 8:08

As we continue this deep breathing exercise, I invite you to bring your conscious attention down to your navel as you inhale. Feel your stomach swell as it fills up with air. Feel your stomach move forward and outward. Now move this breath up towards your chest. Concentrate on your ribcage. Imagine it comfortably expanding outwards as it fills with air. As the air reaches the top of your chest, feel your chest and collarbone rise toward your neck. If you're sitting upwards, then you will also feel your shoulders rise slightly. On the exhale, feel your collarbone fall, your chest muscles relax and your abdominal muscles tighten to expel all of the air. Continue breathing this way, inhaling for a count of four, holding for two and exhaling for a count of four. If your mind wanders, just let the thought go. Bring your attention back to your breath, with the sound of the waves in the background. Feel your body becoming more and more relaxed, deeply inhaling, feeling your stomach expand, your ribcage expand and your collarbone rise. Hold and then slowly exhale by dropping your collarbone, relaxing your chest muscles and, finally, your abdominal muscles. Follow the breath as it travels in through your nose, down your nasal cavity, stomach expanding, down through your respiratory passages as your ribcage expands and lifts, and into your lungs, with your collarbone lifting and exhaling as you continue to breathe this way. As you continue to breathe this way, we're going to draw our awareness to the sand that's stretching out in front of you.

Speaker 1: 11:51

In this visualization, you can see the words I am calm. Repeat the sentence to yourself and as the tide washes those words away. More words appear I am relaxed and again repeat the words. You can see them written right across this hand in front of you. They're so clear in your mind's eye that you can read them perfectly. They stretch out before you, endlessly written I am calm, I am relaxed. I am calm, I am relaxed, I am calm, I am relaxed. Keep breathing, I am relaxed. Keep breathing, I am calm, I am relaxed, I am relaxed.

Speaker 1: 13:50

As you continue to repeat these words, start to notice that you are one with the beach. The rhythm of your breathing is the rhythm of the waves. Feel the warm breeze on your face and know that you are the warm breeze on your face and know that you are the warm breeze. Hear the ocean, smell the salt water. Feel the warm, soft sand against your feet and know that you are the ocean. You are warm and soft and relaxed.

Speaker 1: 15:18

Now take a moment to feel gratitude and joy for your wonderful life and the continuous knowing that everything will be okay. You can handle any situation that comes your way. You are strong, you are confident, you are confident, you are calm and you are relaxed. Allow yourself to smile in this moment if it feels appropriate. Knowing that you've got this. Take a few more deep breaths and I'm going to count down from. Five meditative state, savoring it, knowing that it's within you. Four you are becoming more alert and aware and aware. Three Stretch your arms up and take a deep breath, hmm. Two Slowly begin to open your eyes. And one open your eyes fully when you're ready. You are now fully awake, feeling refreshed and energized. So much gratitude for you, my friend Namaste.