Orlando Therapist Providing a Guided Meditation for Anxiety

By: Lauran Hahn, LMHC

Did you know that there are scientific benefits to meditation? It is effective in helping to reduce stress, promote emotional health, enhance self-awareness, and calm anxiety.

As an Orlando Anxiety Therapist, I love to share this tool with my clients as a means to calm their anxiety and I want to share it with you too!

This particular meditation is great to do after a difficult event, disagreement, or challenging moment where you are feeling uncomfortable and anxious. It’s also a great meditation to do before bed. Let’s get started!

Guided Visualization for Calming Anxiety

Credit: Background Music: Purple Planet Music

Guided Meditation Script for Calming Anxiety

(adapted from Lightstream EMDR)

This is a useful practice for when you are feeling discomfort or anxiety after a difficult event, disagreement, or challenging moment. This is also a helpful practice just before going to bed.

Make sure you in a quiet place where you won’t be disturbed. You can sit or lie down, whatever is most comfortable to you. Let’s begin with four cleansing breaths.

Inhale to the count of 4 hold for 2 and exhale to the count of 4. Do this four times.

Identify the emotion that you are struggling with the most. Is it anxiety, anger, fear, worry, dread, regret? Notice the main disturbing emotion.

Now, I’d like you to drop the story that goes with the emotion. Drop the narrative, memory, the meaning that was created, and the difficult interaction.

Now, I’d like to you locate where you notice the difficult emotion most in your body now. Take a moment to scan your entire body from head to toe.

Many people report feeling the difficult emotion in their stomach, chest, shoulders, or head. Notice where it shows up for you.

I am going to ask you several mindfulness questions about this discomfort so that you see it objectively.

How big is it? Notice the size of it how much space it takes up in your body. What color is it? Is it a light shade or dark shade of that color? What is the shape of it? Is there a texture? Smooth or jagged? Is it thick or thin? Is it dense or porous? Is it moving or stagnant? What is the temperature? Is cooler or warmer than the rest of your body?

Next we are going to invite a healing color in to help settle, calm, and heal this disturbance.

Pick a color that represents healing to you.

I’d like to you imagine there is beam of this healing light coming in through the crown of your head.

As you inhale, see the healing light go directly to the object and encircle it. As you exhale, see the object start to shift and changes shapes as the healing light washes over it. Inhale in the healing light in and exhale, allow the shape to dissipate. Once the shape has diminished or dissipated completely, we will send the healing light energy throughout your entire body.

Take a few more nourishing inhales and cleansing exhales. Notice how the shape has diminished, or perhaps dissipated completely.

Next we will focus on sending the healing energy throughout your entire body and we will check back in at the end to see how the shape has continued to shift, change or dissipate.

Visualize again, the healing light coming in through the crown of your head.

Inhale, see the color go all the way down to your toes, exhale, see the color taking up the internal space of all ten of your toes and your feet.

Inhale, see the color going all the way down to your ankles, exhale envision the color completely filling up your ankles all the way up through your thighs.

Inhale the color down to your pelvic area, exhale see the color completely filling up your torso.

Inhale the color down to your fingers, exhale see the color completely filling up both hands and arms.

Inhale the color down to through your neck, exhale see the color completely fill up your head.

Inhale the color through your entire body, exhale see the color filling up the space around you.

Inhale the color in throughout your body again, and exhale see it filling up the space around you like a nice big healing hug.

Follow the rhythm of your breath, with each inhale you breathe in healing light and with each exhale the healing energy surrounds you.

You can let of the healing energy coming in through the crown of your head because the healing light has enveloped you.

Allow yourself to bask in the healing light energy that has completely filled up your body and is now the air you breathe.

Follow the rhythm of your breath, with each inhale you breathe in healing light and with each exhale the healing energy surrounds you.

Take two more nourishing breaths.

Thank you for joining in this healing light guided visualization.

Namaste

Ready to Start Anxiety Therapy in Orlando, FL?

Our therapists at Mindful Living Counseling Orlando are here to help you if you’re struggling with your anxiety. Our highly trained team will help you gain tools that work for you and heal the roots where your anxiety started, leading to a calmer and more fulfilling life. To get started with one of our anxiety counselors:

1. Fill out our New Client Consultation Form

2. Schedule a consultation call with our Client Care Coordinator

3. Begin healing from anxiety!

Not Quite Ready for Anxiety Therapy?

Our highly trained team will help you gain tools that will help you overcome any anxiety may be feeling to help you navigate life. If you’re not ready, we understand. In the meantime, keep listening to our guided meditations.

Additional Anxiety Resources

How to Deal with Stress and Anxiety During Stressful Times

An Anxiety Therapist Shares Everything You Need to Know About Anxiety

An Anxiety Therapist Explains: What is High-Functioning Anxiety?

Additional Therapy Services Offered at Mindful Living Counseling Orlando

Mindful Living Counseling Orlando therapists understand that EMDR Therapy Orlando isn’t the only thing you’re thinking about when it comes to starting therapy! It’s important for you to know that we offer a variety of therapy services at Mindful Living Counseling which include Toxic Relationship Therapy, Eating Disorder Therapy, Anxiety Therapy, and Teen Therapy.

Owner of Mindful Living Counseling Orlando

As an Orlando Therapist, Lauran Hahn, LMHC, specializes in working with clients struggling with anxiety. Lauran is also a Certified EMDR therapist and an EMDRIA Approved EMDR Consultant. She also specializes in boundaries and supporting her clients in healing from toxic relationships. Lauran works to help her clients feel calm in their body, at peace in their mind, and connected in relationships.