NOTES from a RECENT MEDITATION: RELEASING ANXIETY

“Every loving thought is true. Everything else is an appeal for healing and help, regardless of the form it takes” - A Course in Miracles: The Holy Spirit's Curriculum.

Working with the energy centers:

Bring your awareness to the dot in the center of your brain. Inhale light to this energy center, and as you exhale enjoy a sense of openness and expansion, openness and expansion as you return to trust in your innate Knowing and Wisdom. Light radiates throughout your brain. It is aglow with warm vibrancy.  
Say silently or aloud:  
Anxious thoughts dissipate. I trust Wisdom to guide me.   Once again: Anxious thoughts dissipate. I trust Wisdom to guide me. 
Sitting quietly, allow a sense of trust to fill your mind and heart and being. 
 

We’ll add an energy center at the base of the throat, the communication center. Inhale light to this center, relaxing and opening as you exhale. Warmth and light glow out the back of your neck, up toward your jaw, down toward your heart, out the front of your throat. Clear and calm.  
Say silently or aloud:  
Any feeling of a need for anxious talking fades away - openness and clarity remain.   Repeat: Any feeling of a need for anxious talking fades away - openness and clarity remain. 
Sitting quietly, allow a sense of calm openness to fill your throat and mind and heart and being. 
 

Bring your awareness to your heart center, in the middle of your chest. Breathe in warmth and light; sweetness radiates as you exhale. Rest peacefully here for a moment. Nice big sigh. Peace. Contentment. Care. Compassion. Compassion for those you meet - not knowing their life circumstances, understanding that they are doing the best they know, recognizing the beauty that dwells in them. Compassion for yourself - take a moment to acknowledge yourself for all you’ve done and continue to do to evolve as your highest self. You are amazing - the beauty you bring in even the toughest times. Breathing into your heart. 
Say silently or aloud: Anxious feelings of lack disappear. My heart brims with sweetness and peace. 
Again: Anxious feelings of lack disappear. My heart brims with sweetness and peace. 
Sitting quietly, feel your heart soften. Resting in sweetness and peace. 
     
We’re going to add a center at the solar plexus, about an inch above the belly button. Inhale light to your solar plexus, relax and soften your solar plexus and mid-back as you exhale. This is the center of your personality, the unique gifts you bring to the world. If you sense any edginess here, simply breathe into the edginess and soften as you exhale. If you are around a person whose edges bump up against your edges - simply breathe and soften. Take a moment. No need to react. Another nice breath here, appreciating your special being. 
Say silently or aloud: As I breathe into my solar plexus, I relax and soften. Anxious feelings about self-worth vanish. I am confident and calm. 
Again: As I breathe into my solar plexus, I relax and soften. Anxious feelings about self-worth vanish. I am confident and calm. 
Sit quietly with a glow of appreciation for you - all you bring, all you have learned, your openness to growing and enhancing your inborn gifts. 
     
Bring your awareness to your belly dot, about an inch below your belly button. Inhale light to this center; it becomes a glowing ball of light. As you exhale, the light spreads in all directions, filling the surrounding organs, the sacrum, your bum is warmed in the chair. Getting in touch with the creative energy that rises up magnificently here. Ideas are abundant, stamina is abundant, without being overwhelming. The joy of possibilities.  Say silently or aloud: Tension releases. Energy flows in all directions. Repeat: Tension releases. Energy flows in all directions. 
Sit quietly, tuning in to the joy of discovery, the brimming potential of the unknown. 
 

We'll add a center at the top of the legs, near the perineum. Inhaling, filling with light and warmth, opening to dynamic life force energy; exhaling, filling with enthusiasm. Releasing any sense of constriction, enjoying unimpeded flow.  Say silently or aloud: Life force flows through me freely and gracefully. 
Life force flows through me, freely and gracefully. 
Sit quietly, tuning in to the joy of embodiment. The adventure of spirit in human form. 
 

Inhale light to the dots on the bottoms of your feet. They are warm, glowing balls of light. The light radiates in all directions as you exhale, filling the muscles and tendons, glowing out through the skin to the earth below. Feeling deeply connected with the earth - the dirt and rocks and creepy crawlies and birds, the oceans, trees, flowers. The rhythms of the days, the rhythms of the seasons.  
Say silently or aloud:  I feel my feet deeply connected with the steadfast beauty of the earth. I am secure in the support of the earth.  
Again: I feel my feet deeply connected with the steadfast beauty of the earth. I am secure in the support of the earth. 
Gratitude rises up, filling your feet, ankles, calves, knees, thighs, hips, belly, back, chest, arms, hands, neck, face, mind. Warm and joyful. Gratitude abides in me.  Again: Gratitude abides in me. 
     
Feel the crown of your head tingling with warmth - glowing, sparkling, relaxing, and opening as you inhale divine inspiration, filling the Inner Stick Figure. Beautiful, glowing light flows through your arms and out through open hands, an offering of the peace and tranquility you feel within. 
Hum into this energy field, helping you open even more.  
Humming into your mind, throat, heart, hands, solar plexus, belly, legs, feet. 
Once again filling your inner stick figure, the light radiates in all directions, filling every nook and cranny, coming out through your skin - like giving yourself an energy hug from the inside out. 
Once again, affirming:  
I allow any anxiety I may be feeling to simply dissipate like a sunlit fog. 
Take a moment to fill your heart with gratitude, and allow it to spread throughout your energy field.  

From Alan Cohen: “A miracle is a shift in perception from fear to love, doubt to trust, fragmentation to wholeness.” 
     
When you are ready to come back to the room, imagine yourself surrounded by a pearly rainbow cocoon of light so that you can feel protected while you remain with this warm and open feeling. Rub your thumbs across your fingertips, wiggle your toes, and gently open your eyes with a soft gaze. 
     
At any time, if you feel anxiety arising, take a breath and repeat the affirmation, I allow any anxiety I may be feeling to simply dissipate like a sunlit fog. Then ask your Higher Wisdom this powerful question, “How can I love myself in this experience?” 

Set aside some time over the next several days to breathe, relax, reconnect with inner awareness, and do some affirmation work. You can choose one of the affirmations from this exercise that speaks to you. Or you can create your own affirmation. Set a reminder for two to five times throughout the day to pause, take a breath, and repeat the affirmation to yourself.