Episode Transcript
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0:12
Welcome back to the Anxiety Slayer
0:15
Podcast. I'm Shan VanderLeek, and
0:17
this week I'll be sharing a guided meditation
0:19
for sweet support when
0:21
anxiety makes you feel small. This
0:25
is a helpful practice if
0:27
you feel like anxiety is crowding in
0:29
on you and you feel constrained
0:32
or overwhelmed. Find
0:36
a comfortable place, either sitting
0:38
or lying down, and
0:42
take a moment to
0:44
settle in and make sure
0:46
your face is relaxed, your
0:50
jaw, neck, and shoulders
0:53
are released. Just
0:55
notice anywhere you might be holding
0:58
energy that you can release. And
1:04
now sink into where you're sitting or
1:06
lying down and
1:08
give yourself permission to
1:11
rest and relax for the
1:13
next few minutes. We'll
1:20
start by taking a few deep breaths, filling
1:24
your lungs with air, feeling
1:27
your chest expand and
1:30
releasing. Filling
1:39
your lungs with air, feeling
1:42
your chest and belly expand and
1:46
exhale. And
1:51
again, another nice deep cleansing
1:53
breath, this time filling
1:57
your lungs and belly with air. holding
2:00
it for a couple of counts, and
2:04
then exhaling with a sigh
2:07
or any kind of noise you wish to make. Bring
2:16
your awareness to your feet. Stretch
2:20
and relax them. Moving
2:28
up your body, bring your awareness
2:30
to your legs and
2:34
stretch and relax
2:36
them. Moving
2:46
up again, bring your awareness
2:48
to your arms and
2:51
stretch and
2:54
relax. And
3:06
your hands. Stretch
3:10
and relax them. And
3:18
as you relax more deeply and
3:20
settle into this time for self-care,
3:23
start bringing your mind to a favorite place,
3:27
somewhere you've been before and
3:30
would love to go to again, or
3:33
perhaps somewhere new that you'd
3:35
like to visit. This
3:40
daydream journey is completely free
3:42
from anxiety. At
3:46
this time, you are only visiting in your
3:48
mind. So
3:50
you can choose your environment and
3:53
an experience that
3:55
makes you feel comfortable and
3:58
safe. As
4:04
you sink in and rest,
4:09
continue taking nice deep
4:11
breaths. Now
4:21
imagine a scene that
4:24
feels beautiful and calming to you.
4:36
How does the sky look? And
4:52
your physical surroundings? What
5:05
does the Earth look like? How
5:20
does the ground feel beneath your feet? How
5:34
does the air feel on your skin?
5:47
What can you see? What
6:00
can you hear? And
6:15
how relaxed can
6:18
you get here? Now
6:26
stretch and relax
6:29
your body again. Taking
6:34
deep, steady breaths.
6:54
Noticing the colors and sounds
6:57
of this healing place. Rest
7:03
here a few moments. Now,
7:50
as you are more relaxed and far
7:53
from anxiety, take
7:55
a few moments to think what you
7:57
can bring back from this experience into
7:59
your life. your day. What
8:33
space can you bring into your life
8:36
for more relaxation, more
8:39
creativity, and
8:41
more joy in your life? What
9:00
space can you bring into your
9:02
life for more
9:05
relaxation, more joy in your life? When
9:34
you feel ready, gently
9:36
open your eyes and
9:39
know you can come back to this place
9:41
anytime you want to
9:43
take a break from anxiety and
9:47
create more space in your life for
9:50
the things that help you feel like you when
9:53
you're at your best. you
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