Check out this totally free guided meditation to help you naturally relax. Escape to beach sounds with this tranquil audio track.
Do you want a guided meditation to help you relieve stress? Are you looking for a tool that can help you manage anxiety? Meditation can you help you to panic attacks as well as other anxiety disorders.
Today’s show is going to be a pleasant episode, because I’m going to teach you how to escape from the stress of life for a little while – through a guided imagery relaxation audio track -which I’ve created just for your -so that you can use it anytime – whenever you want to slow your body down and get away. I want to recommend that you find a space where you can give yourself permission to be for the next 20 min, so that you can enjoy the relaxation of this complete mind audio track. Please do not drive a motor vehicle or operate any machinery while listening to this episode, as the suggestions are designed to help RELAX - unwind, release, and let go.
Again- This is a relaxation audio track and as such, I’d like you to find a place, where you can either sit down, lay down, or sit comfortably - a place where you can feel calm, safe and secure. Ideally, you should turn off any cell phone ringers, noises from the computer, or anything else that may disturb you over the next 20 to 30 mins. If you’re in an office, please lock the rollers on your chair. To maximize the effects of these suggestions, please close the curtains, dim the lights – and then get yourself into a mindset where you are ready to feel really good.
Okay, once you’re ready, we can begin. Are you in a comfortable position? If you need to, you can pause this episode and come back to it to this part – once you’ve found a good place to listen.
Ok, let’s slowly begin.
When you’re ready now – I’d like you to gently allow your eyes to close, as you go on listening to the sound of my voice. And just so long as you keep your eyes gently closed at all times from this moment forward, this meditation will prove to be 100 percent more successful for you.
As the music begins, Take a nice deep breath in thru your nose, and out thru your mouth. That’s right – in thru your nose, and out thru your mouth. Breathing at a comfortable pace that feels calm, safe and secure. You might even be able to imagine that with every breath that you exhale, you release a little bit more tension from your body because breathing….is the body’s natural way of releasing stress.
A little bit about myself before we begin this journey of letting go. I’m a board-certified clinical hypnotherapist who has been in private practice for many years. I’m also a graduate, of The American School of Professional Psychology, where I took an interest in cognitive behavioral therapy and psychoanalytic theories. It was the famous Sigmund Freud use to say - that dreams are the royal road, to the unconscious.
And As you go on breathing, in thru your nose, and out through your mouth, it’s almost you can allow yourself to absorb what I’m saying to you totally and completely.
Everyone knows it’s easier to learn in a relaxed state. And what nicer way to relax that to go into a meditative trance. Each of us knows how to dream. We do those four or five times every night. Isn’t it interesting how you can drift off into a deep sleep, and wake up later and realize that you’ve dreamed something of that had great meaning to you? Sometimes you can remember every single detail of a dream and on some days only bits and pieces – and then there are other times that your conscious mind has no idea what your unconscious is trying to figure out. And yet, for whatever reason -you know you have learned so many things in your life. Do you remember back when you were a child? you learned to add two numbers together:
4 and 4 make 8, 6 and 2 make 8, 5 and 3 make 8, 7 and 1 make 8 – so many ways to get the same results. And then you learned to put together bigger numbers and add more numbers together. The entire time, building the knowledge of understanding more and more. And eventually, you learned how to subtract, to get rid of what you don’t need. Not long after, you started to multiply numbers together – multiplication being a faster way of putting things together. And then, division – an even quicker method for getting rid of what you don’t want.
I’d like you to continue taking nice deep breaths in through your nose and out through your mouth, nice and easy – gently breathing in through your nose and out thru your mouth. because from this moment forward, using your powers of intelligence, imagination, and concentration so effectively that you can realize now from this very second, nothing bothers you, worries you or concerns you as it once did in the past. As your drifting down, sinking down into that comfortable place your in. and I want you to imagine that your holding a large helium balloon with a string attached to it in your hand. And I’m going to count backwards, and when I do, imagine that you can release that balloon from your hand – and allow it to float away into the sky. Because this balloon represents all the stresses, worries, fears and apprehensions that you’ve had from days, weeks, months and years gone by – that will leave your mind, and leave your body – just as soon as we release this balloon. So, holding the balloon in your hand – one ONE – Two – and Three – Let it go!
As you continue breathing in thru your nose, and out thru your mouth. Notice how easy your breathing has become. You didn’t have to do anything special – your unconscious mind can breathe for you all by itself. And as you go on feeling relaxed – you realize that every word that I say, every sound that you hear and every thought that you think is just a sign, and a signal that you can allow yourself to relax even more deeply, feeling comfortable.
Because today. as you go on relaxing, you realize that you made the choice that you no longer want that stress in your life, as you’ve decided you want to become the best version of your-self. That you deserve to be happy, care-free and that it’s important to take time to be good to yourself. That anxiety can just float away.
And everything I say, will sink in a soothing manner into your mind and body - into the wonderful world of your dreams and imagination – enabling you to achieve total easiness - something you once thought in the past was difficult, has now proven itself so ridiculously easy because this feels calm, safe and secure for you.
So as you keep your eyes gently closed at all times, unless I say otherwise, as you continue breathing deeply and regularly, in thru your nose and then out thru your mouth, it’s almost as if you can feel heavier and heavier - with every second that passes by.
How does it feel to be completely comfortable? To help you feel even better – I want you to take a moment in this gentle place and scan your body, from the top of your head, to the bottom of your feet.
While there’s one part of your conscious mind that may be scanning your body for the most comfortable area, you’re unconscious mind easily knows exactly where to find it.
.Once you’ve discovered the most comfortable place of your body, I want you to focus on it. It may feel warm, or tingly – it’s different for everyone.
Now in a moment, I’m going to count from one to three and when I do – I want you to use your intelligence, imagination and concentration to allow that good sensation from the most relaxed area to spread like a ripple across your entire body.
And I don’t know if this good feeling will spread quickly across your body or if it will slowly expand like a soft blanket all over you - but there’s a part of your mind that knows exactly what to do.
And on One: Focusing on that completely relaxed area of your body.
Two: It feels so good to take control over your senses doesn’t it?
Three: Allowing right now that most relaxed area your focusing on – to spread like a gentle ripple across your body.
How does it feel to let yourself completely go for a little while? Everyone knows that it’s important to be good to yourself – So the deeper you go, the better you feel, and the better you feel, the deeper you go. As you’re drifting down, sinking down into that place you’re at, in a way that feels right for you, deeper and deeper still.
Before you can completely remove that stress, allow yourself to enter the world of your dreams and imagination- where anything and everything is possible – right now – relaxing more.
And as you start to unlock your imagination in your minds eye- you find yourself standing on this beautiful beach. As you look out on to the water, you can hear the subtle ocean waves and see the beautiful blue water. Everyone knows that the beach is a place to relax and unwind. The more you stand on this beach the more terrific you feel.
And you might not notice how comfortable your feet feel in the warm sand right now. But maybe you can remember what it’s like to gently walk across a sunny beach. It can be almost as if you let yourself go as the gentle breeze caresses your skin. What was it like the last time you relaxed at the beach? There’s something about the sea air that everyone finds so refreshing. And as you’re walking thru the soft sand - you notice in the distance a large and beautiful comfortable bed. It’s situated under a big sturdy palm tree with lots of shade over it.
And since this bed is just a short distance away -I’m going to slowly count backwards from 5 to 1. And when and only when I get to one, will you be in front of that luxurious, wonderful and relaxing bed.
And on one, drifting down, sinking down, with every breath that you take, every noise that you hear, every word that I say and every thought that you think is simply a sign and a signal that you can enjoy this moment and walk closer towards that bed under the shady tree.
And on Two- breathing in through your nose, and out through your mouth – drifting down-sinking down – allow yourself to take another step towards this magical bed.
And on three – getting closer and closer still – but don’t move to fast, allow yourself to fully experience this moment.
And now number 5. 5 – I want you to slowly walk up to that bed and pull up the sheets or blanket and lye down and just relax. And as you rest your head on that big, soft, comfortable pillow, it’s almost as if you can take a big, good night yawn and just let everything go.
And I don’t know if you will want to fall asleep right now or if you will allow yourself to enter the world of your dreams and imagination – where anything, and everything is possible.
And in your dreams, you find yourself standing in a classroom. There’s nothing negative about this classroom because it’s calm, safe and secure. It’s just that you notice there’s this blackboard in the back. And as you look at this blackboard, you see the word STRESS written across it. Stress is that word that used to get in the way of your life before. And I want you to take control right now. Your realize at this very instant that challenges and tough situations will always be there. Some of them we can change, some we really ought to change and many of them we have absolutely no control over. What you do have control over is you. You get to decide how big you allow a thought to become – because a thought – is only a thought. You get to decide to surround yourself with positive people and you get to decide how to react to situations. And it’s okay to accept the fact that stress management is really you management.
So, again, I want you to take control right now by taking a wet cloth, a rag or even an eraser – and I want you to allow yourself now – to start erasing that word stress from the chalk board. Erase each letter so that it’s gone – it’s completely gone – it’s almost as if it’s totally vanished away!
Now that it’s disappeared, those things you used to worry about, that you once stressed about, that maybe even things you used to obsess about in the past – can no longer bother you, worry you or concern you.
It feels so good to just allow your mind and body to let go – to relax in a way that feels just right for you.
And what’s wonderful about this guided imagery is that you realize that you can come back anytime and re-listen to this episode, because it feels so completely satisfying to be good to yourself.
If your intention is to keep on relaxing and drift off into sleep then you may allow that to happen now, and gently awaken at whatever time you have planned……simply knowing you have rested fully, feeling energized, refreshed, completely restored. On the other hand, if you have other things going on which require you’re attention, it’s time to rejoin the rest of your interactive world,
Allowing that comfortableness and deepness to ease up, any feelings of heaviness or sleepiness draining from you, the relaxation and comfort remaining.
I wonder if you will be able to see the world more clearly once you allow your eyes to open and feel more balanced and a sense of peace which is rightfully yours? Allow yourself all the time you need now, in the next sixty seconds of real world time, to re-orient fully.
I want to thank you for taking the time out of your day to listen to this podcast. I’ve been so busy in my clinical practice, that it’s been challenging to create more episodes. But I’ve been seeing these reviews on podcast listening apps and it really makes me feel good to hear all the positive feedback. If you enjoyed this episode, I’d love if you left me a review.
You can reach me personally by visiting anxiety therapist podcast dot come. From there, you are able to leave me a voice mail on the website or follow the show on social media. Again, that’s anxiety therapist podcast dot come.
I certainly hope you enjoyed this unique guided meditation to stress and anxiety.