Guided Meditations For Deep Sleep, Overcoming Anxiety & Stress Relief: Beginners Meditation Scripts To Help You Deeply Relax And Overcome Panic Attacks & Depression

By Meditation Made Effortless

• Language: English
• Publisher: Joseph Knight
• Release date: May 28, 2020
• ISBN: 9781989838259

Book preview

Guided Meditations For Deep Sleep, Overcoming Anxiety & Stress Relief: Beginners Meditation Scripts To Help You Deeply Relax And Overcome Panic Attacks & Depression

By Meditation Made Effortless

CONTENTS

How to Overcome Anxiety and Worry (30 minutes)

Overthinking Relief – Mindfulness Meditation (40 minutes)

Self-Forgiveness Meditation (40 minutes)

Morning Anxiety Reducing Meditation (20 minutes)

Mindful Breathing Meditation (30 minutes)

Quick Stress Relief Meditation (25 minutes)

Anxiety Relief Sleep Meditation (40 minutes)

Morning Mood Boosting Mediation (30 minutes)

Imagery Meditation for Stress and Anxiety Relief (40 minutes)

After Work Stress Relief Meditation (40 minutes)

Lunch Break Guided Meditation (25 minutes)

Guided Sleep Talk-Down Meditation (30 minutes)

Mediation to Clear Negativity (25 minutes)

Panic Attack Relief Meditation (40 minutes)

Morning Positive Affirmations (10-15 minutes)

Mindfulness Meditation for in the Bath (30 minutes)

Self-Confidence Meditation (40 minutes)

Creating a Mental Garden of Tranquillity – Visualisation Mediation (40 minutes)

Guided Walking Mediation (40 minutes)

How to Overcome Anxiety and Worry (30 minutes)

Welcome to this guided meditation. Over the next 20 minutes, we will help you overcome any anxiety or worry you may be feeling. This meditation will help you bring more awareness to your body and your emotions so then you have more ability to control them.

With enough practise, this can help you in the future when you feel anxious, suffer a panic attack, or just generally feel worried. Anyone is able to complete the meditation. It is a gentle yet effective way of training your mind to deal with issues when they arise.

Start by making yourself comfortable. You can either sit or lie down, whichever works for you. Allow your eyes to close. If you have any active thoughts in your mind, just allow them to gently slip away.

Start focusing on your breathing. Take in a deep breath. Hold it inside for a moment, and then exhale slowly. Continue doing this for another minute as your body starts to gently relax. Breathe in, hold and breathe out. Notice how your body feels more relaxed with every exhalation you make.

During this meditation, you will be repeating a phrase to yourself four times. This phrase can be anything you want, as long as it is something that you can associate with yourself and relaxation. It can be an affirmation, such as I am calm and confident. Or it could be something as simple as, just breathe. It can be anything you want.

We will also be focusing on making sure you are physically relaxed, starting from the legs and then working up through the rest of the body. As you repeat the phrase, you will be lowering yourself further into a blissful state of relaxation. Are you ready? Then we will begin.

Focus on your left leg. Notice how it is starting to feel more relaxed and comfortable. Now move your focus to your right leg. Notice is start to feel heavy and relaxed. Feel both your legs starting to relax more and more. Make sure you are repeating your chosen phrase to yourself four times while focusing on your heavy, warm legs.

Now let's move up to your stomach. Be aware of how it feels in this moment. Now notice as the muscles in your stomach start to relax. Notice how this feeling of relaxation spreads up to your chest. As your breathing gets more shallow, your chest gets more time to relax and become soft. Your entire abdomen now feels warm and completely at peace.

Move on to your right arm. Allow your right shoulder to drop as your muscles relax. Allow all the muscles in your hand and fingers go limp and soft. Now start doing the same with the left arm. Allow the shoulder to drop. The muscles to relax. Hand and fingers going limp. Now both your arms are completely relaxed. They feel warm and heavy. Once again, keep repeating your phrase four times for each part of the body.

Feel your heart beating. Feel how the beating is slowing and becoming calmer as each moment passes. Now move up to your forehead. Allow the muscles to relax. Move up to your scalp and notice how it feels warm and relaxed. All the little muscles in your face and around you eyes are also starting to relax.

Now your whole body is warm. Your whole body is now deep in a feeling of blissful relaxation. You feel heavy, comfortable and relaxed. Notice as your heartbeat is continuing to slow. Each beat feels warm and comfortable. You are totally relaxed.

Continue repeating the phrase to yourself. Every time you do, notice how relaxed your body feels. Notice the comfortable heartbeat. Breathe in the wonderful feeling of being totally at peace as you repeat your phrase in your head.

Now it's perfectly normal at this point for thoughts to come to mind. Do not allow them to interrupt your relaxation or how you feel in this moment. Simply observe them for a second and then allow them to drift away, like a leaf blowing by on a windy Autumn day. It doesn't matter what images or thoughts your mind throws at you. It will not be able to take you away from this calming bliss you are experiencing.

Bring your attention to your breath as you continue to repeat your phrase. Appreciate how this phrase is making you feel. This phrase is a gift that not only feels personal to you but also has the ability to trigger a wonderful feeling of calmness and peace. Here in this moment, your anxieties and your worries are nothing. In this moment, you are completely at peace with yourself and the world around you.

Continue focusing on your breathing. Remember it's perfectly okay if you have any thoughts leaping to mind. This is completely normal and is very common in meditation. Simple take a few seconds to observe the thought and allow it to pass once again. Once it passes, repeat your phrase and focus on how your body feels here in this moment.

This is a blissful serenity like no other. Appreciate this comfortable feeling in your body and in your mind. As you repeat your phrase, notice how this phrase is the key to inner peace. This phrase has helped you get to this point and can help you get here again whenever you wish.

Now, we will gently start to come out of this meditation. Always remember that you can come back to this wonderful feeling whenever you want. Even in your day-to-day life, simply repeat the phrase four times to yourself and you will feel a sense of calmness and relaxation.

Start by gently wiggling your toes and your fingers. Notice how they start to feel warmer and more invigorated since they have had this moment to release any tension. Move up your legs and allow the leg muscles to move gently. Feel the blood pumping back through your muscles as they start to wake up. Now do the same with your arms and allow them to move around slowly.

Raise your head slightly. Feel the awareness of the world around you slowly coming back. Now release a big stretch. Allow your arms to extend and your leg muscles to tense. Now gently relax the muscles again. Feel how your body feels more alive and comfortable.

Take in another deep breath, hold it and then release it again. Feel the muscles in your chest and stomach rise and lower themselves. Another deep breath as you feel those muscles tense. Hold it as those muscles remain in place. And now slowly release the breath and allow those muscles to relax.

Remember that this feeling of peace and relaxation was created by you. You can come back to this moment through this guided meditation again or even at any moment. Simply slowly repeat your chosen phrase to yourself four times and remember how you feel in this moment.

Now gently open your eyes as you slowly return to the present moment. And as you start going about your day, feel how this moment of calmness helps you deal with any feelings of anxiety and worry. And remember that you can come back to this experience whenever you want.

2. Overthinking Relief Mediation (40 minutes)

This is a guided meditation to bring you relief from overthinking. If you feel like you have been stuck in your own mind thinking about the same things over