FEEL STRONG 10-Minute Grounding Meditation to Build Confidence and Calm Overthinking Anxiety

Welcome to the calming anxiety podcast. Today this is your 10 minute grounding meditation to help you feel strong, build your inner confidence and calm that overthinking anxiety. So find somewhere quiet where you won't be disturbed, whether you are seated in a chair, or slugged on the floor or even lying down, allow your back to be tall yet relaxed.

Gently close your eyes or soften your gaze towards the floor. Take a deep breath now in through your nose, filling your lungs completely and sire it out through your mouth letting go of whatever you were just doing.

Inhale deeply, noticing the cool air enter and exhale slowly, feeling the warmth leave your body. Allow yourself to settle into this moment. This time is just for you, a gift from yourself. Now bring your awareness to your anchor point.

This might be the sensation of your seat pressing down into the cushion on the chair, or the feeling of your feet flat on the floor. Nearly sense this physical connection. Notice the weight of your body being completely supported. We are now going to deepen this sense of stability by visualizing your roots.

Imagine a powerful strong energy extending down from the base of your spine or from the soles of your feet. Fees are your deep solid roots like those of an ancient tree.

They grow down through the floor, through the foundation of the building into the soft earth below, deeper and deeper they go, passing through layers of soil of stone until they reach the absolute core of the earth. Feel them latch on there, affirm unshakable connection. Note with it, imagine it completely and if this visualisation wax and wanes this is normal but slowly always with understanding and acceptance bring your mind back to the image of being grounded with solid roots. With every in breath, feel energy rising up through these roots nourishing you with every out breath, release any tension, worry or restless energy down into the earth to be absorbed and neutralised.

You are anchored, you are steady, you are still. And once more connect with the rhythmic rise and fall of each in every breath, gifting yourself this moment of connection, of mind, body and soul.

If your mind is beginning to race with over thinking anxiety, a list of worries, things that should have been done, things you must do, that is ok, do not judge the thoughts, simply notice them, label them mentally, perhaps just say the word, thinking or worry.

Take note of them, observe them without any emotion and then gently, firmly bring your full attention back to the sensation of your deep roots, your anchor point. Use the stability of the earth to quiet the noise above. Every time you return to your roots, you reinforce your strength. You are stronger than your anxiety, you are in control because you are worthy and home.

You are relaxed, ever deeper, connecting with your foundation, with your core strength, your courage, your wisdom and believe in all that you are.

Now let us cultivate that feeling of strength and confidence, repeat these intentions silently to yourself. I will say them and you can internalize them. I am safe and grounded in this moment.

I possess inner strength and resilience.

I release the need to control the future.

I am confident in my ability to handle challenges.

I choose to feel strong right now.

I am safe and grounded in this moment.

I possess inner strength and resilience.

I release the need to control the future.

I am confident in my ability to handle challenges.

I choose to feel strong right now.

Allow the feeling of those intentions to soak into your entire body. Feel the strength in your chest, the quiet confidence in your breath and the unshakable connection from your roots. You are not just calm, you are powerful. Now feel your breathing with your beautiful mind, appreciating how far you have come, taking with you the wisdom and mistakes, the knowledge gained in life and setting yourself free from the negative anchors that have held you back.

Take one final deep breath now, holding all of this feeling of strength and grounded peace and as you exhale, seal it deep within you. Know that this anchor is always here. You can return to this feeling of strength and confidence anytime, anywhere in just a few mindful breaths. Now begin to wiggle your fingers and toes.

Notice the sounds of the room around you. Take a deep breath in and then as you exhale, stretch out the muscles in your arms and legs and when you are ready, slowly open your eyes. Take this feeling of grounded strength with you as you move through the rest of the day and thank you my friend for meditating with me. I'm Martin, this is Carming Anxiety.

Please if you haven't already, subscribe and make mine from this part of your routine and then in everything. Be kind. [Music]