The Anxiety Companion Meditation

0:00Welcome to this guided meditation. It is designed to transform your perspective on how you see your

0:08anxiety.

0:09And in the next 15 minutes we invite you to explore anxiety, not as an adversary, but as a

0:17protective friend with wisdom to share.

0:22So find a comfortable position, sitting or lying down,

0:27and allow yourself to arrive fully in this moment.

0:33You can choose to close your eyes or just soften your gaze just a few feet in front of you

0:42And just become aware of your breath

0:48as you're breathing in calm, breathing out relax

1:05Allow Your body to relax on each out breath,

1:10allowing your shoulders and your arms,

1:14Your face and your eyes,

1:19All the parts of your body, just allow them to relax

1:36and With each breath, you'll be slowly be relaxing even more.

1:43Your body knows how to breathe. You don't need to get involved. Your

1:49body knows how to relax.

1:53All you need to do is just allow your body to do what it does.

2:03And as you continue to breathe, just scan your body from head to toe

2:11And wherever you notice some tension, just imagine that tension flowing away,

2:18just disappearing.

2:32And if there's any pockets attention that is a little bit stubborn, just acknowledge them and thank you. Thank

2:40you for letting me know.

2:43And then imagine them fading away then.

2:47Sometimes they need to be heard.

3:03Notice the sensation of the air as it enters your nose.

3:10You notice the rise and fall of your chest.

3:20This is the rhythm of the present moment. This is your existence.

3:33Steady and reliable.

3:37And nice and calming.

3:49And as you continue to breathe,

3:53just allow this moment to be everything it is.

3:59You don't need to change anything.

4:16Now gently bring to mind a feeling of anxiety. Just a little gentle feeling, nothing strong.

4:27Perhaps a time recently where you felt a little bit anxious.

4:39Maybe it's like going into a public space or something.

4:55And notice where the anxiety is in your body.

5:04And observe it with a curiosity rather than a fear.

5:18Does it resemble any characters?

5:27And understand that this character doesn't want to give you any harm. All

5:32it wants to do is protect you and advise you.

5:43And it's part of a whole team that's always looking out for you.

5:51It doesn't always know exactly how to let you know.

5:56So sometimes it's loud and sometimes it's just subtle.

6:10And as we're feeling nice and calm,

6:16just ask your anxiety. What are you trying to tell me?

6:28And listen to its response. It may communicate through words, emotions

6:44And just acknowledge its message.

6:49And do it with gratitude. Really appreciate the fact that this is like a friend within that's protecting you.

6:57It's looking out for you.

7:11And you can thank it for its protection and guidance. For its unwavering vigilance all the

7:19time that you need it.

7:25And you can appreciate that sometimes it gets it wrong. Sometimes it's a bit overzealous.

7:37So now just visualize yourself with the anxiety, this character, just sitting together,

7:49not as enemies, but as friends.

7:57And you can even discuss how to work together, how

8:02its voice can be heard without overwhelming you,

8:07And you can set boundaries to allow you to appreciate its wisdom.

8:23And as you're aware of each breath, just feel your relationship with this character. Your anxiety character transforming and growing.

8:38It's becoming more healthier and more beneficial for you both.

8:46It's becoming wiser.

8:53And it joins the long list of characters and voices that you're really proud to have.

9:01And it's not one you're going to cast aside in future is one you're going to work with.

9:07One that you're going to appreciate their nuance for what they're trying to tell you.

9:36And now we're going to solidify this new understanding with some affirmations. And

9:42just repeat them silently after me. Feel what it's like to be completely true.

9:51I listen to my anxiety with kindness and understanding.

10:06I listen to my anxiety with kindness and understanding.

10:22I welcome anxiety's protection, but I set boundaries for my inner peace.

10:36I welcome my anxiety's protection. But

10:41I set boundaries for my inner peace.

10:52Together we navigate life's challenges with wisdom and courage.

11:06Together we navigate life's challenges with wisdom and courage.

11:18I'm going to leave you sit with your new friend for a little while. Just

11:25a couple of minutes.

11:29You can just have a conversation.

11:33You could set some boundaries and rules on how you're going to listen and how they're going to communicate and

11:41not overwhelm you. And

11:43how you can work together.

11:47I will keep an eye on the time.

13:50And as we start to return to the present moment, we

13:55just become aware of our breath.

13:58Feeling slightly refreshed and renewed.

14:03Shake out our arms and wiggle our fingers and toes. Gently open your eyes. And just be really aware that

14:11anxiety is one of your voices that it's just there to help you. There to appreciate you.

14:19It's there to nurture and protect you.

14:23And sometimes it may not feel listened to. And that's why it may have to overwhelm you. And just setting

14:31these boundaries and you becoming aware that it's a friend.

14:37It can change how you see your anxiety and how you react to anxious moments.

14:47I'm Steven Webb and I really appreciate your support. And if you would like to support these free meditations, there's

14:54a link below. StevenWebb.uk.

14:57Thank you.