When I was first introduced to meditation, I was not a believer in its benefits. I thought the only form of meditation was sitting cross-legged in silence or with some soft music playing in the background while muttering “hummm” every few seconds. When I reflect back on this, I realize that I didn’t “believe” in it because I didn’t understand what it really was and how it helps the body.

Our nervous system is made up of the sympathetic nervous system (fight-flight-freeze) and the parasympathetic nervous system (rest and digest). Our sympathetic nervous system is designed to help us survive in dangerous situations, so it’s meant to be activated for short periods of time.

However, for individuals who are experiencing anxiety, depression, PTSD, chronic stress, and/or fatigue, their sympathetic nervous systems are remaining activated for long periods of time.

This chronic activation has a profound effect on the body and can lead to high blood pressure, heart disease, lower immune system function, diabetes, metabolic syndromes, and can increase symptoms related to PTSD, anxiety, and depression.

The parasympathetic nervous system is designed to turn on after the threat in our environment is no longer present and it brings the body back into a calm, restful state. When someone is constantly living in a fight-flight-freeze state, the parasympathetic system gets confused and doesn’t know how or when to turn on because it thinks the threat of danger is always present.

Meditation is a great technique to use to activate the parasympathetic nervous system and bring the body back into a restorative state by lowering one’s heart rate and blood pressure, increasing oxygen flow and circulation, and bringing about a sense of relaxation.

There are many different forms of meditation, and I have found that I really enjoy and get the most benefit from guided meditation. Below is a meditation that you can use when you want to lower the symptoms of anxiety, stress, or depression and bring about a feeling of peace, calm, and relaxation into your body. I encourage you to record yourself reading the meditation in a slow, soothing voice and using the recording in your meditation practice. I also recommend either playing some soft, soothing music in the background while you record the meditation, or playing music while you listen to the recording.

Guided Imagery Meditation:

To begin, get into a relaxed comfortable position and if it feels safe enough, you can close your eyes....if not, with a soft gaze, bring your attention to a specific focal point in the room you're sitting in….begin to become aware of your breath, noticing the rise of your chest as you inhale...and the fall of your chest as you exhale...breathing in permission...exhaling any judgment...breathing in peace, calm, and joy….and exhaling anxiety, shame, and unworthiness....noticing any areas of your body where you feel some tightness or tension in your muscles...take a deep breath in, filling your body with oxygen and imaging the oxygen reaching every cell in your body, bringing each cell to life...exhaling and noticing how your body relaxes in different areas, without any effort from you. Dropping your shoulders a little more...feeling as though you are melting into the chair you are sitting on...Just notice how you are feeling at this very moment...

Begin to imagine yourself in a place that feels really safe and full of love, compassion, and kindness...notice what you can see around you..maybe it’s the vast ocean, or fresh flowers, or maybe even animals...notice what you can feel...maybe it’s the warmth of the sun, water rushing over your feet, or feelings of peace and calm...notice what you can hear…

And begin to invite the safe people you have in your life into this space full of love, compassion, and kindness....imagine these safe people forming a circle around you, creating a protective barrier between you and the outside world. Notice what your safe people look like...notice the clothes they are wearing, notice the looks on their faces, and their body language....notice how they are connecting with one another as they are forming a circle around you...your safe people came to you today with a message that they want you to know...listen to the message with an open heart….breathing that message in…and permission to respond to your circle if you have anything you would like them to know...

Imagine yourself connected to each person in your circle in some way...this might be in the form of each person laying one of their hands on you, or maybe you all are hanging onto the same piece of rope, or maybe there is an invisible current keeping everyone in connection...And permission to repeat the following affirmations while staying connected to each person in your circle….

I am safe

I am loved

I am not alone

I am supported

I am worthy

I am enough

I am exactly who I am supposed to be

I am strong

I am capable

And giving you a moment to repeat any of those that you have a lot of energy around….breathing those words of affirmation in...and spending a few moments in gratitude for your safe people being here with you today...saying anything else to them that may still be on your mind or heart…knowing that you can come back to this place anytime you want or need to…

Bringing your awareness back to your breath...noticing the rise of your chest on the in breath….and the fall of your chest on the out breath...noticing any areas of the body where you might still be feeling some energy and emotion...inhaling deeply and imaging the oxygen going directly to these areas of the body and moving that energy out...releasing those emotions from the body as you exhale….begin to wiggle your fingers and toes...roll your wrists and shoulders...taking one last deep breath in….and exhale….and permission to open your eyes when you are ready…

May is Mental Health Awareness Month and I hope this meditation helps you to bring some peace, calm, and relaxation into your body. Practicing meditation often and consistently is an excellent way to decrease the severity of symptoms related to anxiety, depression, PTSD, chronic stress, and many more. I encourage you to reach out and schedule an appointment if you are in need of support, or if you would like to begin exploring your mental health.

With love,

Chelsie Ciminelli, LCSWA