Guided Meditations & Mindfulness Practices For Beginners: 10+ Hours Of Scripts & Positive Affirmations For Overcoming Anxiety, Overthinking, Depression, Deep Sleep, Relaxation

By Self-Healing Mindfulness Academy

Introducing over 10 hours of guided meditations and mindfulness practices to help you live your happiest and healthiest life! 

Welcome to Healing Mindfulness & Self-Hypnosis Academy. Our sole purpose is to help you learn to meditate to help you overcome issues such as anxiety, depression, and insomnia so you can live the life you

• Language: English
• Publisher: Self-Healing Mindfulness Academy
• Release date: Mar 9, 2023
• ISBN: 9781801344074

Book preview

Guided Meditations & Mindfulness Practices For Beginners: 10+ Hours Of Scripts & Positive Affirmations For Overcoming Anxiety, Overthinking, Depression, Deep Sleep, Relaxation

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Table of Contents

General Mindfulness Anxiety Relieving Meditation

Meditation for Overcoming Overthinking and Obsessive Thoughts

Meditation for Overcoming Stress-Related Anxious Feelings

Meditation for Dealing with Anxious Flashbacks

Meditation for Letting Go of Unwanted Thoughts

Guided Meditation for Deep Relaxation

Breathing Meditation for Anxiety, Depression, and Overthinking

Meditation for Calming a Busy Mind

Guided Meditation for Deep Sleep

Meditation for Deep Self Exploration

Easy to Follow Self-Healing Meditation

Total Body Rejuvenation

Morning Gratitude

Lower Anxiety Fast

Calm Down the Mind

Peaceful Nap

Prepare for Sleep

Guided Sleep Meditation

Calm Yourself After a Panic Attack

Quick Relaxation Through Visualization

Affirmations for Deep Healing

Recharge Your Energy

Conclusion

General Mindfulness Anxiety Relieving Meditation

Duration: 30 minutes

Welcome to this guided meditation. It is a wonderful practice for hitting down everyday stress and worry. Not only this, but it will also help you overcome any stressful events you faced in your life. Through this 30-minute training, we will train your mind to become more responsive and mindful of the surroundings and be present in the moment. This practice is extremely beneficial for when the tension and stress pile up inside of you and you want to let go of it.

Before we begin, I suggest you find a comfortable place to sit. Whether it is on the floor, on the chair, or your fancy meditation pillow, it doesn’t matter as long as you are comfortable.

The most important thing is for you to be at your best comfort level or not feel any discomfort at all during this meditation.

Turn off your electronic devices and reduce all the diversions.

Now sit back and close your eyes.

Before starting, be aware of your current feelings and sensations. This attentive examination of your mind and body is a vital starting point, so make sure not to skip this step at any cost. Acknowledging your thoughts, emotions, and sensations will help you guide your attention.

Next, check up on your mood, your tension in the body, your moods, thoughts, and emotions, and feel what needs to be felt.

Now gently start to withdraw from your feelings and thoughts and bring your center of attention to your breaths. Take a deep breath while focusing on your attention and expanding your abdomen. Exhale slowly, noticing how your stomach is slowly relaxing as the breath leaves your body.

Repeat the process. Inhale, exhale. Breathe in—breathe out. Keep on breathing and your center of attention should be your breaths.

Notice how your abdomen is rising with each breath you take in and how it falls with every exhale.

Keep your center of attention your breath for a few minutes.

Breathe in.

Breath out.

Breathe in.

Breathe out.

Focusing on your breath is extremely important as it helps us calm down when anxiety takes over us and starts to control our minds. So make sure that you master this technique.

If you have some sudden interrupted breaths due to unwanted feelings or revoke thoughts, it is completely okay. Do not get tense because of it. It is in human nature to think, overthink or feel anything. You are not a robot that you can turn off your feelings and mind with just one touch, you are a human so don’t try to force yourself. Instead, you should be more considerate about your feelings and mental health. Just keep in mind that these thoughts are a part of you, they’re always there. Either your thoughts can control your thoughts or you can control your thoughts. You are behind the wheel, and you choose which way you want to go. And right now, you want to go back to your breath.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

You have complete power and domination over your thoughts. Let us now notice how deeply our nostrils are filled when we breathe in and now imagine the expanding on lungs when we inhale and shrinking of lungs when we exhale. 

Breathe in.

Breathe out.

Let us focus on your body now. By performing this body scan, you become more familiar with your feelings, your sensation and you develop the ability to be present at the moment.

Let us start from the bottom and work all the way up. Firstly, bring your focus on your feet. If your feet and touching the ground right now, feel the soles by applying mild pressure on them. How do your toes feel? Keep your attention on your feet and notice how they feel, notice the bottom of the feet, and do your level best to bring up the attention to every part of it.

Next bring your attention a little up to your ankles, your calves, your shrines all the way up to your knees. Notice how these parts of your body feel right now and try to move them upwards tenderly. Now you are almost at the center of your body. Make yourself aware of the feeling and sensations. What are you experiencing?

Do you feel some tightness?

Maybe some of your muscles hurt? Maybe there is tension?

If you want to relax some muscles, do it right now. If you are unable to do it, it’s okay. Don’t go too hard on yourself.

As you move up towards the spine, back, and shoulders, do the same. Be mindful of how your body feels. If you want to soften some areas and release some tension, it is needed to do so.

Let your chest be your center of attention and divert your focus up to the sternum (your ribs). Inhale deeply and observe how your chest fluffs up. In what way can you feel this? Now exhale and divert your attention from your chest to your shoulders. Be aware that how beautifully your shoulders and neck are connected.

Feel your neck, throat, and jaw. Shift your attention to your cheeks, temples, and forehead. Make yourself known from your beautiful facial structure and feel each and every inch. Feel your face and your head with your complete focus. Your eyes should be closed at this moment. How do our eyelids feel? Do they feel heavy or tense or are you feeling relaxed?

Softly divert your attention downwards towards your feet. Softly turn your attention to your neck again. Feel a deep connection with your shoulders, your arms, chest, and your abdominal area. Move down to your hips, pelvic, upper legs, knees all the way down until you reach your feet again. Perceive your whole body as one, from your head to the toes. If your body or muscle feels tight or a little tense, stretch your body and loosen up a bit. Remember that the sole purpose is to feel your most comfortable in your own body.

As you are having a deep scan of your whole body, you may feel a little anxious and your thoughts may start to pile up again. Don’t worry about it. It’s totally okay. Let them be. Just know that your thoughts are there. You just have to let the stress, fear, or any kind of anxious or unwanted feeling you are experiencing, be.

Pretend that you are in your house and it is comfortably warm in there. Suddenly you get up and leave your house and the outside temperature is extremely cold and freezing. At first, you’ll be struck by the cold and you might hit with a temperature shock, but as time passes you will notice that your body will become accustomed to it slowly and gradually. Just know that your anxiety works in the same exact way. Your anxiety can be extremely severe at first but as time will pass and as you will acknowledge your feelings, the power of anxiety will lessen. It will lose hold of you and your mind will adapt to this behavior. Feeling your worries and stress will let you know how mindful you are. Being mindful will eventually help you win the anxiety battle. Be compassionate and do not judge. It is okay to feel this anxious. It is okay to have these thoughts.

Now, gently detach yourself from these thoughts and feelings. Take a deep breath and