Episode 11
7 Minute Guided Meditation to Explore Your Relationship with Anxiety [Ep 11]
I have a gift for you today: It is a 7-minute meditation that will help you explore your relationship with anxiety. If you have a tendency to suppress your anxiety, avoid it or fight it head-on, this meditation will help you understand these behaviours. It will offer you an incredible shift in your perspective and it will help you relax, calm your feelings and just let go of any expectations around your anxiety in less than 10 minutes.
If you listen to this meditation every day for the next 30 days, you will experience an incredible transformation in your perspective!
Press play, close your eyes, and listen to my meditation to explore your relationship with anxiety.
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DISCLAIMER: All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.
Transcript
You're listening to the Peace With Anxiety Podcast.
Speaker A:I am your host, Irene Evangelo, anxiety counselor and clinical hypnotherapist.
Speaker A:I'll be coming to you every week to share actionable tips, simple strategies and useful resources to help you break free from high function anxiety.
Speaker A:We'll be covering how to recognize and understand your anxiety, strategies to change your thoughts and feelings, ways to implement long lasting change.
Speaker A:If you are trying to overcome people pleasing behaviors, navigate anxiety, living in self doubt or something else keeping you stuck,
Speaker B:then you are in the right place.
Speaker A:I know that you are ready to get to the next level of your life feeling free, calm, confident and in control.
Speaker A:So let's get started.
Speaker A:Hello and welcome to episode 11 of
Speaker C:the Peace With Anxiety Podcast.
Speaker C:I'm so excited to share with you this meditation.
Speaker C:It's a meditation for exploring your relationship with anxiety.
Speaker C:So if you have a tendency to suppress your anxiety, avoid it or fight it head on.
Speaker C:This meditation will help you understand this behavior.
Speaker C:It will offer you an incredible shift in your perspective and it will help you relax, calm your feelings and just let go of any expectations around your anxiety in less than 10 minutes.
Speaker B:Now I have a little challenge for you.
Speaker B:I want you to try and listen
Speaker C:to this meditation every day for the next 30 days.
Speaker C:Seriously, just press play every single day for the next 30 days.
Speaker C:It is just seven minutes and then
Speaker B:I want you to come back to
Speaker C:this podcast, leave me a review and let me know exactly what shifts in your perception have you experienced.
Speaker C:Trust me, you will experience an incredible transformation in your thoughts and feelings around anxiety.
Speaker C:This meditation will be part of the High Functioning Anxiety Series, which is a collection of 10 guided mindfulness meditations specifically tailored to support women who experience high function anxiety.
Speaker C:So if you love this if you loved this meditation, sign up to my newsletter and be the first to know when the series will be available.
Speaker C:You may listen to this episode when you have the space to sit down quietly and away from any distractions.
Speaker C:I will include the link in the show notes.
Speaker C:Enjoy this meditation, listen to it for 30 days and transform your mindset.
Speaker B:Welcome to the Free from High Function Anxiety series.
Speaker B:Today we are exploring your relationship with anxiety.
Speaker B:Because anxiety, in and of itself, it is not a bad or negative thing.
Speaker C:It's often our thoughts and perceptions that
Speaker B:shape our emotional responses.
Speaker B:So let's begin by finding a comfortable position, whether sitting or standing, and keeping our eyes open for this meditation.
Speaker B:Take a deep breath in through your nose and exhale slowly through your mouth.
Speaker B:Let's repeat this three times.
Speaker B:Allow yourself to feel the weight of your body grounding you in the present moment.
Speaker B:Now I want you to think about anxiety.
Speaker C:Is it a constant pressure presence or
Speaker B:something that comes and goes?
Speaker B:Visualize it as if it were a part of your daily experience.
Speaker B:What sensations arise in your body?
Speaker B:What thoughts come to mind?
Speaker B:Now let's imagine yourself engaging with the anxiety.
Speaker B:How do you typically respond?
Speaker B:Do you try to suppress it, distract yourself or perhaps confront it head on?
Speaker B:What feelings are coming up for you?
Speaker B:Take a moment here to examine those feelings.
Speaker B:How is that feeling showing up in your body?
Speaker B:Is your jaw clenched?
Speaker B:Are your shoulders raised?
Speaker B:Is there any tension in your head or hands?
Speaker B:Now consider what aspects of your relationship with anxiety you can change.
Speaker B:Can you adjust your mindset or coping strategies?
Speaker B:Are there boundaries you can set or self care practices you can implement?
Speaker B:How would you feel if you had a self care routine?
Speaker B:Would you feel calm or would you feel bored?
Speaker B:Take a moment here to examine those feelings.
Speaker B:You may want to close your eyes here to focus on those feelings.
Speaker B:You may also feel the urge to change your posture or fix your feelings around anxiety.
Speaker B:Don't judge yourself, simply notice your feelings.
Speaker B:What thoughts did those feelings signal?
Speaker B:Were your thoughts about anxiety positive or negative before this meditation?
Speaker B:How did your thoughts or feelings about anxiety change after listening to this meditation?
Speaker B:Now consider parts of this experience that you can control.
Speaker B:Could you adjust your daily routine?
Speaker B:Are there any specific triggers or stressors in your environment that you can minimize or avoid?
Speaker B:Could you include perhaps a couple of seconds self care strategies to make you feel grounded?
Speaker B:Could you identify any patterns or negative thought cycles that increase your anxiety
Speaker C:and
Speaker B:how can you challenge or change them?
Speaker B:Could you give yourself a day off from work?
Speaker B:Could you change the frequency that you turn to work to avoid feeling anxious?
Speaker B:Whatever you choose, remember that you have control control over your anxiety habits.
Speaker B:My goal is to help you find confidence and calmness in your life.
Speaker B:Again.
Speaker B:If you're a high achieving woman, you know how important calmness and confidence can be and this series is a powerful tool that allows you to understand and connect to the anxiety you are experiencing.
Speaker B:Anxiety is just an alert system, nothing more, nothing less.
Speaker B:You're supposed to listen to it.
Speaker B:Take appropriate action, but don't allow it to use you.
Speaker B:Now gently bring your attention back to the room.
Speaker B:Wiggle your fingers and toes
Speaker C:and when
Speaker B:you're ready, open your eyes.
Speaker B:I encourage you to return to this meditation every time you feel like those negative thoughts about anxiety.
Speaker B:Creeping thank you for listening.
Speaker B:Bye for now.
Speaker A:Thank you for listening to the Peace With Anxiety podcast.
Speaker A:If you found any value in today.
Speaker A:I would really appreciate if you would leave me a review and share this episode on your Instagram story tagging me at Irene the Anxietytherapist.
Speaker A:Also, make sure you subscribe to this video podcast so you don't miss an episode.
Speaker A:All the links are found below in the show notes.
Speaker A:Thank you for listening and I look forward to seeing you the next episode.
