Better Me with BodyByBree
Better Me with BodyByBree
Teen Girl Meditation for Anxiety
Through a gentle Christ-centered guided meditation, we create a safe space for teen girls to release the burdens of social media comparison, academic pressure, and body image issues. This 15-minute practice helps young women reconnect with their breath, their worth, and their inner strength by teaching them to let go of what doesn't serve them.
• Designed specifically for teenage girls struggling with anxiety, self-worth issues, and the pressure to be perfect
• Incorporates breathing techniques to help calm the nervous system and create mental space
• Visualization exercise for naming and releasing burdens like school stress, social pressure, and negative self-talk
• Christian-focused meditation featuring Jesus as a source of unconditional love and acceptance
• Guided connection with your higher self through reflective questions
• Powerful affirmations to counter harmful societal messages about worth and appearance
• Can be adapted to non-Christian beliefs by substituting references to God/Jesus with "the universe"
Whenever you feel anxious, out of control, scattered or disconnected, you can always come back to this meditation and come back to yourself, feel your spirit, connect with your higher self and connect with God.
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Are you looking for a space where you will learn to improve your mental strength, emotional health and heal your insecurities from the inside out? Take the first step to living a more meaningful life with the Better Me with Body by Brie podcast. I'm your host, brie. I'm a certified personal trainer, entrepreneur and mother of three. I've helped empower thousands of women to take action through fitness, nutrition, meditation, personal development and aligning thoughts with action. This podcast is for those who are ready to feel inspired and motivated to live a more purposeful life. Let's grow together.
Speaker 1:Hey mamas, this episode is for either you or your tween or teen daughter that is struggling. We live in a time where our daughters are constantly being pulled in every direction by social media, by comparison, by pressure to be perfect. It's no wonder so many of them are struggling with anxiety, low self-worth and a constant feeling of not enough. But what if we could give them something better? And a constant feeling of not enough? But what if we could give them something better? What if we could teach them to detach from the noise, come back home to themselves and listen to the quiet, steady voice inside that knows that they are worthy just as they are? This episode is a powerful guided meditation that I created specifically for teen girls and young women, who need a moment to breathe, to let go and to remember who they really are. It's not about fixing them. It's about helping them feel safe enough to be themselves. I also am having this meditation be centered in Christ, so this is from a Christian view. If that aligns with you, that's great. If not, you can always replace God or Jesus with the universe, but that is my belief system and that is what I feel helps my teen feel rooted the most. So, whether you play this for your daughter before bed, during a car ride or share it with a friend who has a teen that is struggling to feel seen, just know that this might be one of the most important 15 minutes that she spends all week. Let's help her reconnect with her breath, her worth and the strength that's already within her.
Speaker 1:Let's begin. Welcome, beautiful girl. Today we're creating space space for your breath, space for your emotions and space for your spirit. You don't have to be anything or fix anything right now. This time is just for you. You might be holding on to a lot right now School pressure, friends, parents, sports, maybe your body image, social media trying to be good enough. Today, we're going to let some of that go and remember who you really are underneath all of it. First, I want you to find a comfortable position, either sitting up, tall or lying down, and I want you to just let your shoulders drop and let your eyes close, take a deep breath in through your nose, hold for a moment and exhale slowly through your mouth again, inhale, hold and release. We're going to do this a few more times and I want you to count to four on the inhale, hold for four and release for four. And with every breath, I want you to imagine your body softening, your mind slowing down, your heart opening up. Let your breath say I am safe, I'm here, I don't have to carry it all. Let's sit here for a moment and breathe. Let's do one more four count inhale two, three, two, three, four. Hold two, three, four and release Two, three, four. Let's be real for a moment.
Speaker 1:Life can feel really heavy. Maybe you're stressed about school and you're trying to keep up. Maybe you feel pressure to look a certain way or post the perfect picture. Maybe you've been comparing yourself or pretending that you're okay when you're not. I want you to take a breath and name it Quietly in your mind. What have you been holding on to? Maybe it's I feel behind, I'm not good enough. I'm exhausted trying to make everyone happy. I hate the way I look. Let it rise, let it be seen. No judgment, just honesty. Now we're going to release it.
Speaker 1:I want you to take a big, deep breath in and breathe it out. I want you to visualize a beautiful, white, cleansing light coming down through the top of your head. I'm clearing out any of that heaviness. I like to visualize that white light as God's light and love, just cleansing my body of any of the heaviness that I feel, any of those heavy emotions that are not serving me, that I don't need to hold on to. I'm letting it melt away.
Speaker 1:I want you to picture yourself standing at the edge of a beautiful stream. In your hand you're holding small stones. Each stone represents something you've been carrying In your mind. Hold up one stone and say what it is. This is my stress about school. This is my fear of not being liked. This is my anger or frustration. One by one, gently toss them into the water, watch them sink and float away. Them sink and float away. Take your time, name the weight and let it go, I'm sorry. Breathe in. I release this, breathe out. It doesn't define me. Keep letting go until your hands feel light again.
Speaker 1:Now imagine yourself sitting on a soft patch of grass in a peaceful place. Someone walks towards you and gently sits beside you. It's your Savior, jesus Christ. It's your savior, jesus Christ. He's calm, kind, safe, and his love feels like warmth all around you. You don't need to impress him. You don't have to explain anything. He already knows. He's just here to be with you. You turn to him and you ask him one question how do you feel about me? Sit with that question. Let him answer, not out loud, but in your heart. Maybe he says I see your effort. You're never too much or not enough. You are mine. You're doing better than you think. Let his love soak into every part of you. Let it replace the shame, the pressure, the lies. You are so deeply known and still so deeply loved. Just sit with him for a moment and see what his message is for you.
Speaker 1:Now that you've let go and remembered his love, picture a version of you walking towards you from across the field. She's still you, but lighter, stronger, glowing. She moves with confidence. She's not perfect, but she's real, honest, grounded, she listens to herself, she doesn't shrink or compare. She knows her worth.
Speaker 1:I want you to ask her these three questions. First, what do you want me to remember? And just be still. The first thing that comes to your mind is what she's trying to tell you, your spirit, or your higher self. The second will always be your mind trying to talk yourself out of what you heard. So believe it when it comes into your mind.
Speaker 1:The first thing that comes in your mind what do you want me to speak to myself? What do I need more of in my life? Let her answer you. Maybe she says you're enough without trying. You don't need to be everything to everyone. You're allowed to rest. You're allowed to take up space.
Speaker 1:Stay with her, feel what it's like to be her for a moment. Your highest and best self, the truest form of your spirit, she's in you. You just have to take the time to listen, take a deep breath and come back to your body, wiggle your fingers and your toes, place your hands on your heart and repeat quietly in your mind I don't have to carry everything. My worth isn't measured by my grades, my likes or my looks. I can come back to myself and my savior whenever I need. You are loved, you are strong, you are growing. The girl you want to become is already inside of you and he's walking with you every step of the I want you to remember. Whenever you feel anxious, out of control, scattered or disconnected, you can always come back to this meditation and come back to yourself, feel your spirit, connect with your higher self and connect with God. Thank you.
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