Guided meditation · 12 min
Overcoming Fear & Anxiety
Turn down the volume on worry tonight and step into a calm you can actually picture, feel and carry into tomorrow.
With
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- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Evening or before bed
About this session
- Eases anxious thoughts
- Calms the body
- Builds inner security
- Ends the day peacefully
Agapi Stassinopoulos starts with a simple idea: your brain knows both anxiety and calm, so you can practise reaching for the calm part. You breathe out with a soft sigh, rest one hand on your heart and one on your belly, then shape your worry into a picture and set it beside a picture of peace.
It suits the end of a busy day, or any moment when small worries pile up. Use it at night to settle before bed, or return to it daily as a habit. It closes with a gentle face massage and a few lines to write in a journal.
After the session
01
A calmer nervous system
Learn to signal safety with every exhale.
02
Distance from worry
See your fear as an image, not a verdict.
03
A calm you can recall
Carry a felt sense of peace into daily life.
04
Quiet self-trust
Finish feeling protected, capable and at ease.
Who it’s for
Yes, if…
- Anyone whose mind spins over small worries at the end of the day
- People who want a simple tool to return to calm
- Those who respond to imagery, colour and gentle self-touch
- Anyone building a daily habit of calm with a journal
Not now, if…
- Those looking for an energising practice
- People who prefer silent meditation (this is guided)
- Anyone who dislikes spiritual language such as chakras and energy fields
About the teacher
Agapi Stassinopoulos
Bestselling Author & Spiritual Speaker
AGAPI STASSINOPOULOS is a best-selling author and speaker who inspires audiences around the world. In one of her first books, Unbinding the Heart: A Dose of Greek Wisdom, Generosity, and Unconditional Love_, she shares the wisdom from her life’s adventures and experiences. In her latests book, Wake Up to the Joy of You: 52_ Meditations and Practices for a Calmer, Happier Life,_ she takes readers on a journey and inspires them to let go of what doesn’t work and instead create the lives they really want. Agapi was trained in London at the Royal Academy of Dramatic Art and then moved on to receive her master’s degree in psychology from the University of Santa Monica. Her two books on the Greek archetypes, Gods and Goddesses in Love and Conversations with the Goddesses_, were turned into PBS specials. In her newest book, SPEAKING WITH SPIRIT: 52 Prayers to Guide, Inspire, and Uplift You, Agapi presents a non-denominational guide to harnessing this power of prayer in your life and using it to find connection, peace, and gratitude. She is currently conducting workshops for Thrive Global, a company founded by her sister, Arianna Huffington, to help change the way we work and live. Agapi has spoken and conducted meditations at many organizations and companies including The Today Show, L’Oreal, Accenture, SAP, LinkedIn, Pandora, Google, Nike, Weight Watchers, PepsiCo, Starbucks, Global Citizen Company, Museum of Modern Art, ABC Carpet & Home, Women’s Health Magazine, Paul Mitchell, NYU, Gympass, and Hearst Communications amongst many others such as podcasts with Deepak Chopra, Lewis Howes, Maria Menounous, Sharon Salzberg, and more. She brings home the importance of self-care, practicing gratitude, generosity and self-love to enhance performance and productivity so we can experience happiness and fulfillment. She divides her time between New York and Los Angeles and was born and raised in Athens, Greece. FIND HER online at www.WakeUptotheJoyofYou.com
See all by Agapi StassinopoulosQuestions people ask
Still unsure? Ask your assistant anything about this session.
Why am I asked to exhale with a sigh?
Agapi explains that exhaling with a little sound, "ah", sends a command to the nervous system that you are okay, safe and well. She lets the breath rise through the lungs, belly and spine to the brain, then drops it down to the feet with that sound. She asks you to make the sigh a habit, and she brings it back during the face massage.
What is the point of placing a hand on the heart and a hand on the belly?
She says anxiety and worry often sit in the belly, the emotional centre. With your right hand on your heart and your left on your belly, you aim to feel heart and emotional centre working in step. Later you switch the hands and say "I am calm" while anchoring the feeling in your body.
What do I do with the images of worry and calm?
You ask what worry looks like to you: spiky, a river full of rocks, closed doors, a gray picture or a taken-apart necklace. You hold that image in your left hand and let it be. In your right hand you build the picture of calm, such as velvet, silk, a calm lake, daffodils, lavender or sunflowers, and step into it.
Why am I asked to picture my everyday life while I'm calm?
After lying in the field, you imagine walking through your real day with this calm: working, cooking, answering emails, being with children, a partner, friends or colleagues. The idea is to practise bringing the new state into ordinary situations, not keep it in the meditation. You also breathe a coloured liquid light of your choice through your body.
What are the silk cocoon and the bubble?
Near the end you seal the calm energy from the top of your head down through your centres to the soles of your feet. You make it into a closed bubble or silk cocoon and make it as real as you can. It gives you a sense of being held and protected inside your calm.
What should I do after the meditation ends?
Rub your palms together, then use your fingertips to massage from forehead to jawline, sighing as you release the jaw. Agapi suggests writing affirmations in a journal, such as "My calm is my superpower." She asks you to repeat the practice daily for 32 days to break the cycle, and to remind yourself of the calm a few times each day.