Guided Meditation on Stress and Anxiety Relief and Being More Present

Guided Meditation on Stress and Anxiety Relief and Being More Present Transcript

Welcome to this meditation for relieving stress and anxiety and learning to remain in the present moment. This short meditation is designed to help lower your daily stress levels and increase your positive energy. You may practice this meditation at the start of your day or just before you go to sleep. This will help you find the inner calm you have been searching for. Turn off all distractions and dedicate the next few minutes to improving your wellbeing. As we enter into your subconscious, bring your awareness to your breath as it will guide you toward a familiar state of relaxation and calm. 

Come into a comfortable position, whatever that means for you - either in a cross legged position or lying down on your back. Make sure that your spine is long and you feel relaxed. Close your eyes and rest your hands beside you. As we begin to enter a deeper state of comfort and calm, lovingly bring your focus inward using your breath. Take in a deep inhale. As you inhale, be mindful of the direction of the breath as it enters through your nostril and down toward your abdomen. On the exhale feel the relaxation taking over your mind and body. On the next deep inhale, be mindful of any areas in the body where you feel tension and send the breath there. Exhale fully and feel the release of tension in your body. Continue with this rhythm allowing the breath to move toward all areas of tension in your body and releasing through the exhalation. Take this opportunity to be mindful of your body as you continue to relax. Relax the muscles around the eyes and unclench the jaw. Relax the muscles in your upper body, back, abdomen, and hips. Relax the muscles in your legs and arms. Come to full relaxation. 

Be mindful of all the sensations that are coming up for you. Simply use this awareness to discover what you are feeling in this moment as you sit within your own energy. Identify these awarenesses and silently label them. Diminish any negative thoughts or feelings and enhance only the positive ones. Just slow down all of your thoughts and let go of your to-do list and responsibilities. Before you can take care of the responsibilities of the day you must first take care of yourself. Before you can take care of and love others you must first take care of and love yourself. Know that this is your time to dedicate to your self love and self care routine. Nothing is more important than you are at this moment.    

As you continue to allow your breath to take you into a deeper state of consciousness, know that you are safe and fully supported. Allow the sound of my voice to guide you through some personal mantras that will reprogram your subconscious mind toward a place of positivity and confidence. With every breath silently repeat after me: 

  • My mind has a strong and healthy connection to my body
  • I am confident in my abilities to achieve all of my goals 
  • I have the focus and clarity to achieve all of my tasks efficiently and with high quality
  • I am grateful to be surrounded by people who love and support me unconditionally
  • I am successful in all my endeavors
  •  I am successful and abundant in all areas of my life
  • I am stress free, joyful, and lighthearted 
  • I make choices that align with my values and lead me to the life I desire
  • I am healthy, strong, talented, and confident. My confidence is growing daily 
  • I love and accept myself
  • I respect myself and my body 
  • My self care routine is an important part of my day and I practice it with love 
  • I am enough
  • I know that I can and I will succeed
  • I have inner peace and gratitude 

Take a few moments of silence while you are still tapped into your inner confidence and recite any positive mantras that you are personally seeking.  

[5-10 breaths]

Your subconscious mind has heard all of the positive mantras and will remember them. Now that you are in a place of positivity and confidence you are more receptive to the information you are receiving in the present moment. The idea of living in the present moment is powerful in preventing stress and anxiety. Our days are long and busy, we have many competing responsibilities, and other people often rely on us to get things done. This causes us to become physically and emotionally depleted because we often overextend ourselves. We also allow our minds to overthink how we could have done something better in the past or how we will juggle everything in the future. Our minds become cluttered with thoughts that do not serve us nor the people that we are trying to serve. Practicing mindfulness of the present moment allows you to utilize and rationalize the resources you have available to you to accomplish your goals. This practice is most beneficial when done regularly and over time will become easier for you and you will eventually realize deep within you that the present moment is all you will ever have. 

Stress is defined as a reaction to environmental changes or forces that exceed the individual’s resources. It is a physiological response connected to an external event. Whereas, anxiety is a mental and physical reaction to a stressor that is self-inflicted (in other words there is no external stressor). It is something the mind is generating to a perceived potential stressor. This occurs when negative thoughts overwhelm your mind taking you away from the present moment causing you to feel overwhelmed and out of control. This occurs when our minds are cluttered and we lack clarity in the present moment.  

Your breath is your anchor to the present moment - you know that you cannot get back a breath from your past nor can you make a future breath come any sooner than the present moment. So you know you are always in the present moment when you are attentive to your breath.

Here today, you have given yourself the precious gift of remaining in the present moment. This gift has allowed you to understand all the areas of your life that take away your joy and empowers you to designate your time to only the things that serve your highest good. Notice the difference in your mind body and spirit from when you started this meditation. Feel proud of yourself for the time you have dedicated to improving your wellbeing. Through consistent practice of mindfulness and living in the present moment you will notice significant improvements in your energy levels, health, and relationships with yourself and others. You are on the path toward great success.  

Begin to bring gentle movements to your body and notice that your mind and heart are at peace. When you are ready to open your eyes you are humbled and grateful for your experience. 

Thank you for sharing your mindful practice with me. I am honored to have guided you through this meditation. Before we conclude this meditation, I would like to encourage you to take a few minutes to just jot down some of your thoughts into a journal while your mind is still clear and our intuition is guiding you. Meditation is a tool to help you access your inner wisdom that will guide you along your journey. 

Wishing you peace, joy, and love. Namaste.


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