Guided Meditations For Anxiety & Deep Sleep (2 in 1): Over 20 Hours of Hypnosis, Positive Affirmations, and Scripts for Depression, Relaxation, Self-Love, Overthinking, and Insomnia

By Self-Healing Mindfulness Academy

Introducing 20+ hours of guided meditations, positive affirmations, and breathwork practices to help you live your happiest and healthiest life!

Welcome to Self-Healing Mindfulness 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 li

• Language: English
• Publisher: Self-Healing Mindfulness Academy
• Release date: Mar 9, 2023
• ISBN: 9781801344111

Book preview

Guided Meditations For Anxiety & Deep Sleep (2 in 1): 20+ Hours Of Hypnosis, Positive Affirmations And Scripts For Depression, Relaxation, Self-Love, Overthinking & Insomnia

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

Book 1

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

Book 2

Guided Meditation For Self-Healing (50 Minutes)

Guided Meditation For Receiving Love & Kindness (50 Minutes)

Guided Meditation For Self-Love (1 hour)

Guided Meditation For Attracting Abundance and Wealth (1 hour)

Guided Meditation for Healing & Health (1 hour)

Guided Meditation for Balancing the 7 Chakras (1 hour)

Guided Meditation for Overcoming Addiction (1 hour)

Guided Meditation for Great Sleep (1 hour)

Guided Meditation for Overcoming Anxiety (30 Mins)

Guided Meditation for Anxiety Relief (30 Mins)

Before Sleep Hypnosis for Relaxation (60mns)

Self-Hypnosis To Train The Mind For Sleep (45 Mins)

Guided Meditation For Entering Sleep (50 Mins)

Guided Meditation For Stress & Worry Relief (50 Mins)

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 focus entirely on your breathing.

Breathe in, breathe out.

Breathe in, breathe out.

If your mind takes some time to detach itself from the anxiety and unwanted thoughts, that’s completely fine. You can take as much time as you need and move your attention to your breathing. Never judge yourself on anything. You can take as much time as you want. You are not in a competition. Always remember that you are in control of yourself, your thoughts, and your emotions. You make the rules and do according to your own will.

Breathe in, breathe out.

Breathe in, breathe out.

Divert your attention to your abdominal area now. Notice the movement of your chest, the rising, and the fall when you inhale and exhale. Take a deep breath and tense a bit. Now breathe out slowly and relax.

Repeat these steps: Inhale. Tighten. Exhale and relax.

Inhale deeply. You will notice how your chest puffs up and how your abdomen tightens. It means that tension is piling up in this area. Exhale, slowly and calmly through your nose. You will feel the chest deflate and the tightness will eventually have turned into relaxation. You are just converting your tension to a sensation that will feel good to you.

Now inhale again. Deeply. You will notice how the air passes through your nostrils.

Now exhale. Deeply and profoundly. You will notice that the release of breath is making you comfortable.

Breathe in and tighten.

Breathe out and relax.

Breathe in and tighten.

Breathe out and relax.

Keep on focus on your breathing for a minute and relax. Don’t go hard on yourself if anxious or weird thoughts are demolishing your peace and silence. It is totally fine to have them. It is totally fine to feel. It is totally fine to be able to feel your emotions. It is completely fine if you choose not to let these thoughts control you. Just know that these emotions are always there. It depends on you if you let them occupy your mind. Remember never to overthink the bad events. Just continue breathing in and out. Breathe in, breathe out.

Imagine yourself ignoring all these demonic thoughts and emotions and walking away from them. You are moving forward and you’ve left them behind.

Breathe in.

Breathe out.

Your anxiety is a lot far away from you. You just escaped these thoughts and fears. You are safe. Move your attention back to your breathing. Inhale deeply, exhale and relax.

Inhale.

Exhale.

Continue breathing deeply.

You have moved forward from all these unwanted thoughts and undesired emotions. Now you have nothing but happiness around you. You are surrounded by positive feelings and thoughts. Now imagine as if you are looking backward at your anxiety it is getting small and small until it becomes a tiny spot you can barely even see. Why do you let that small thing overpower you? You are greater and stronger than that. You should choose not to get affected by it. Choose to be free.

As we now move towards the end of our practice, I would want that all of you congratulate yourself for taking control.

Inhale.

Exhale.

10. 9. 8.

We are moving toward the endpoint.

7. 6. 5.

Be completely present.

4. 3. 2. 1.

Now open your eyes. You are present here at this moment. You are completely safe and strong. When you are fully alert, you can go back to your daily activities and practice them in order to stay safe, sane, and calm.

Meditation for Overcoming Overthinking and Obsessive Thoughts

Duration: 30 minutes

Hello and welcome to this guided meditation. This meditation is especially meant for those who are surrounded by unhealthy thoughts and want to distract themselves. After practicing this 30-minute meditation, you will be able to stop your mind from overthinking anxious and even obsessive thoughts if you are someone who is suffering from OCD (Obsessive Compulsive Disorder). You need to be distracted from your thoughts and surround yourself with positivity. If there is a bad event that happened and now you cannot stop thinking about it or some compulsive behavior you can’t get rid of, this is the perfect practice for you. You are in control of your own mind. Before we begin, remember to make yourself as comfortable as you can. If you are sitting in a hot and suffocating room, try getting up and open up a window for some fresh air. Your clothes should be comfy and breathable. In short, everything around should give comfort to you because a little discomfort may be the cause of disruption and we don’t want that.

Now sit down or lie down, however you are comfortable. Close your eyes and keep your hands at your sides. On a count of five, you will find yourself in some different place.

1, 2, 3, 4, 5.

Now imagine that wherever you are, it is dark and cold. It’s not too pleasant there because you do not like standing alone in the cold outside. You are in a place not meant for you. Why? Because you are surrounded by your unwanted and unhealthy thoughts, cloaked with anxiety. Imagine that all these thoughts are circling around you like a cyclone. You want to run away from them and break the cyclone down but you are confused about how to do it. As you are standing in between all the bad thoughts with anxiety, take a moment and acknowledge these thoughts. Know the reason why these thoughts are caused and how can you escape them. Note down in your mind whatever has been troubling you.

As you are getting closer to these destructive thoughts, you will realize at one point that there is a way out of it. Imagine you are on a journey and there is a long road ahead of you. At the end of that road, there is peace, serenity, and positivity. Now to get to the end, you have to cross the road. This means to get to the right path you have to go through all the darkness and follow the right path.

You are doing this exactly at this moment. You are lifting one of your legs, and you are pushing your whole body ahead. You are just a few steps away from a peaceful place. Go ahead and take another step, another and another. As you are slowly walking towards your destination of relaxation, you realize that each step you take is taking you to a warmer and better-lit place. You are no longer bothered by the cold. The sun is warming up your skin and you are feeling better. You feel good because you are walking away from something that bothers you and is the reason for your pain. You feel great from leaving all that behind.

Take another step and another. Keep on going on and on. Remember, the more steps you take, the more you are getting close to a better place. But the more steps you take, the more you are moving ahead from your negative thoughts.

You are finally at the end of the road. You feel warm and it is sunny. You can hear the crispiness of the leaves and the chirping of the birds. You can hear the relaxing sound of water babbling. But the thing is, you don’t see anything. You are just hearing all of this and in front of you, there is a huge gate.

Imagine yourself grabbing the knob of the gate. You haven’t opened it yet. Feel the cold metal on your skin. Imagine how the knob feels in your hand. Before you open it, have a look back. The darkness of thoughts and destructive emotions are still circling in the distance, but they are so far away, you can barely see them. Just keep in mind that you have left all of this negativity behind and push the door open. Now enter through it.

Once in your life, you must’ve imagined how heaven looks like? It looks exactly like you’ve thought heaven to be. You can see the birds happily flying in the air, you can see the river flowing, and butterflies hovering around fresh flowers. You hear all the pleasant sounds. You feel safe, relaxed, assured, and happy. You are so proud of yourself for getting away from your anxious thoughts.

Now imagine yourself taking off your shoes and standing barefoot on the fresh green grass. Feel the cold sensation that tickles your feet. Enjoy this moment. Safe and relaxed. You are now laying down on the grass and allowing the sun to warm your skin and face. Your eyes are closed but there are a few rays entering through your lids. You are present in the moment, enjoying your stress-free life, you are so relaxed and so unbothered. Take a deep breath and exhale slowly. Inhale. Exhale.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Continue to breathe deeply and keep thinking about how you feel so great being away from negativity and being close to positivity. You can breathe freely and you are relaxed. If you get interrupted due to an urge to act on a compulsion, negative thought that has been bothering you, or something that you simply cannot get out of your head, it is completely okay. Your mind may have hovered back to the dark place full of anxiety and destructive thoughts but remember you are still leading all of this. You have to figure out a way out. You know of a safe place that is only yours. Your little heaven. So come on now, let us go back to your heaven, shall we? Imagine yourself stepping out of the darkness again and slightly running towards the gate. Your speed has increased this time. Remember, you have just been there, you know the way. Take a step forward, and then another. And another. You are now walking towards your safe heaven, keep a check on your feelings and sensations. Think about the temperature rising and the sun shining. You are feeling safer and calmer. You feel at home, relaxed and happy. You are proud of yourself.

You are at the gate again now. Push it open and step inside. You are safe and sound now. You are alone, away from your thoughts, and free from unwanted emotions. Shut the door behind you and do not let your anxiety interrupt this blissful moment. Feel the positivity rising within you and feel the happiness surrounding you. As the sun is shining on the skin, it is becoming warmer and warmer and you are feeling safe. You are at peace and your mind has found the ultimate serenity. Your body is relaxed and you are enjoying the moment, calmly and peacefully.

Inhale deeply. Now ponder the amount of luck in your favor and how you are able to escape to your safer and calmer heaven. Allow yourself to drift away. Keep on breathing slowly, deeply, and peacefully.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

As you are breathing deeply, imagine how would you feel if