Guided meditation · 32 min
Ease Anxiety & Boost Your Immunity
Let your fears speak, ride them out to sea, then rise feeling steadier, stronger and quietly hopeful.
With
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- Level
- All levels
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Morning or night
About this session
- Eases anxiety
- Relaxes the body
- Builds inner strength
- Restores hope
Emily Fletcher opens with a short burst of quick belly breathing through the nose, then slows it into the two-to-one breath: in for two, out for four. You then let your feelings speak, drift on a swaying hammock at the water's edge, and picture white light moving inward, layer by layer, to the core of you.
It suits anyone feeling wound up, overwhelmed by the news, or stretched thin by looking after others. Use it on a restless morning to steady yourself before the day, or at night to put down the worry. It asks you to feel what's there rather than push it away.
After the session
01
A softer, calmer body
Let go of tension held in muscles.
02
Permission to feel
Give fear and sadness room without judgment.
03
Confidence in your body
Feel strong, capable and well supported.
04
A hopeful outlook
Finish grateful, grounded and looking ahead.
Who it’s for
Yes, if…
- Anyone feeling anxious or overwhelmed by what's happening in the world
- Caregivers and leaders who give a lot and need to refill their own cup
- People who want to feel their emotions rather than keep holding them down
- Anyone who wants a calming reset on a restless morning or a worried night
Not now, if…
- Those looking for a short, quick practice
- People who prefer silent meditation (this is guided)
- Anyone wanting a purely relaxing track with no emotional check-in
About the teacher
Emily Fletcher
Founder of Ziva Meditation
Emily is the founder of Ziva Meditation and the host of the spine-tingling new podcast, Why Isn’t Everyone Doing This? (link.chtbl.com/whythis). She is an international speaker whose superpower is making esoteric tools accessible to a mainstream audience, teaching over 50,000 people meditation and manifesting. Her best-selling book, Stress Less, Accomplish More_, debuted at #7 out of all books on Amazon and has been translated into 12 languages. Her work has been featured by The New York Times, Good Morning America, Google and Harvard Business School. She is also one of the first Mindvalley authors with her Quest, The M Word. A formerly stressed Broadway performer going gray at 27, Emily was desperate for a solution when she found meditation -- which immediately cured her insomnia and anxiety. Her transformation was so dramatic that she quit acting, went to India, and studied the ancient tools Ziva students swear by today. Over the past three years she has dedicated herself to birthing Sacred Secret_ which is both a movement and an embodied manifesting formula helping her students to visualize, alchemize and magnetize their dreams using the most creative force on the planet... their sexual energy. Instagram: @zivameditation Emily’s podcast, Why Isn’t Everyone Doing This?: <https://link.chtbl.com/whythis/> Website: <https://zivameditation.com/podcast/>
See all by Emily FletcherQuestions people ask
Still unsure? Ask your assistant anything about this session.
What is the two x breath, and why does it come after the quick breathing?
You breathe in through the nose for a count of two and out through the mouth for a count of four, doubling the length of the exhale. Emily describes the long exhale as a way to strengthen and soften the vagus nerve, the link between brain and body. The quick nose breathing comes first so you can meet your anxious energy where it is, then slow down like parking a car.
Why am I asked to let my body rant for 30 seconds?
After the breathing, you place a hand on your heart and one on your belly and ask, how am I feeling? Then you imagine the little kid inside you complaining freely: this isn't fair, this is scary. The idea is that emotion is energy in motion, so feeling it fully without editing is the starting point before you move on.
What is the hammock image for?
You imagine your favourite beach, lying in a hammock with half your body in warm, clear water. Each inhale, the tide brings the water up around you. Each exhale, it carries tension, control and resistance out to sea. In the quiet stretch you can stay with the picture or silently breathe in the word let and out the word go.
How does the white light visualization move through the body?
Light pours in through a pinprick at the top of your head and travels in layers: skin first, then muscles, lungs, the circulatory system, and your organs. Finally it reaches the core of who you are. There you picture your white blood cells as an army of helpers, and with each exhale you release whatever isn't serving you.
What are the affirmations and the magic wand part at the end?
After naming three things you're grateful for, you hear affirmations such as I am doing the best I can, I choose resilience, I deserve rest and my immune system is strong. You can say them aloud or in your mind. Then you imagine a magic wand: how have you changed, and what is one thing you'd love for the world, as if it's already real.
Do I need to clear my mind for this one?
No. Emily says thoughts are not the enemy of meditation, and you don't need to focus or control anything. You're invited to feel whatever comes up, whether sad, angry or scared, and simply be where you are.