This mediation is for anxiety and stress. Let’s first begin with putting our hands on our chest. Feel the warmth of your hands coming into your body. Feel it expand deeper inside of you, allowing the warmth to slowly relax you. Keep your hands on your chest throughout this session as a grounding force for what you are feeling. Make sure that you sit straight up in a chair or you sit in a meditation pose, or lay down somewhere comfortable. Keep your hands on your chest if that is where you feel the sensation of your stress and anxiety is presenting it.

Anxiety and stress can also manifest in the stomach. If your feelings of anxiety and stress are more so in your stomach, then put your hand on your stomach and let the warm and soft embrace of your hands give you a sense of calmness. Then gently close your eyes, while staying connected to the warmth of your hands entering your body. Now start breathing into your stress and anxiety. While doing this, visualize breathing light from the universe, the sun, or any other place that works for you, coming through your nose penetrating into your stress and anxiety. Then breathe your stress and anxiety out through your mouth while letting go of the sensations of stress and anxiety which is residing in your body.

In general, when we are stressed, or having anxiety, our brain doesn’t work as well. We can’t concentrate, we can’t learn, we can’t memorize, and therefore we can not be our best. So it is very important to learn how to ease anxiety for our wellbeing.

So the first step is to embrace your feelings of stress and anxiety. It is a normal sensation in life. It happens to everyone, and you are not alone. When you are holding your hands to your chest or your stomach just again use your hands as a warm, loving, soft embrace for yourself that you have these feelings. Close your eyes and visualize your thoughts disappear as white puffy clouds on a blue sky, and focus solely on your breathing. Then through your nose, start breathing light into the feeling of anxiety and stress. Breathe in with six counts in 123456, and out through your mouth, and in six counts, you release your anxiety and stress. You know that being stressed and anxious is not going to help you. So the best way to deal with it is to lovingly understand your stress and anxiety, and then to let it go. So again breathe the light deeply in through your nose, breathing it into your anxiety and stress while understanding that it is okay. It is all okay. And then breathe out through your mouth while setting the intention to release your stress and anxiety from your body.

Now when you breathe in, visualize, sense, think, feel, or imagine in any way you can do it, that beautiful golden/white light is slowly taking over the anxiety and stress that you are breathing out. Breathe in again, into the stress and anxiety and let the light take over all of the feelings of the stress and anxiety and when you breathe out let the remaining anxious sensations go. Let it go.

Connect again with the feelings of your hand on your chest or your stomach and feel the warmth and the calmness and the peace that comes with that and let it give you a soft warm embrace in your body. Breath in and then breathe out and see how the stress and anxiety are going to wave out of your body. Just say goodbye and say to your anxiety and stress I really do not need you. I can do this without you. Again breathe in the light and breathe out the stress and anxiety. And with the next breath in, bring in the light, bring in resilience and feel powerful. So breathe in, breathe in the light, breathe in resilience and breathe in power into your body. Allow it to replace the sensation from your stress and anxiety and breathe out releasing stress and anxiety to let it go. Whatever your feeling stressed or anxious, give yourself some space to believe internally that you can do it and that you are capable. Otherwise you won’t have chosen to be here right now. So again breathe in the light, know that you can do it and that you are capable. And really replace the stress and anxiety that you breathe out with the confidence you have in yourself.

Then go back to the feeling of your hands on your chest or stomach and its warm embrace as a solid embrace for you. The place where you can deeply connect with yourself where your hands are on your chest or on your stomach when you have anxiety or stress. And then the next breathe in you feel the light and the warmth of your hands go into the feelings of stress and anxiety and gently let it go when you breathe out. Do this for a minute to give yourself some time to breathe in the light. You can do it, you are capable. From the warm embrace in your hands breathe in, and breathe out releasing stress and anxiety. I will be back in one minute

Good, now feel the space you created within yourself by releasing anxiety and stress. In that space, you have now allowed feelings of warmth, power, and resilience to fill it. Continue to fill it. Put in your resilience, your capability, abilities and everything in there that makes you strong. Learn to trust in yourself that you will do what you need to do. So one more time breathe in the light. And with a final push, let go of the last bit of stress and anxiety. So breathe in the light and let go of stress and anxiety. Connect one more time with the warmth and loving embrace of your hands and then slowly when you are ready you can prepare yourself for being in charge of your stress and anxiety. Internalize these feelings of capabilities. Be ready to face the world in a more confident and trusting manner. So, when you are ready, Wiggle your toes, wiggle your finger and slowly open your eyes to embrace your existence in a whole new and capable manner. Don’t forget that life is a journey. So stay open to keep learning, and stay curious on how to keep on growing emotionally too. Now you are ready to do what you need to do. Namaste.