Hello! This is Iris Fae, and this going to be a guided meditation to focus on the breath and let go of intrusive thoughts, stress, and anxiety. This can help you if you are having racing thoughts, and intrusive thoughts, and are having anxiety, or stress, about what is going on in your life. So, I want you to first find a comfortable position where you can dedicate your time to relaxing your mind and body.

Once you have found a relaxing spot, direct your focus to the thoughts currently going on in your mind. What thoughts are going through your mind? Observe them and let them flow through your mind. Bringing your attention to them for a brief moment and then letting them go. Thoughts are a part of meditation and you cannot get rid of them. But, you can let go of them. So, observe the thoughts you are currently having and then realize that you can let go of them. And, one of the best ways of letting go of them is with the breath.

So, take a deep breath in. Holding it for just a moment. And exhaling, letting it all out. Breathing in deeply. And then letting it out. And continue to do this. And whenever your mind wanders to something else, gently bring it back to the breath. Breathing in. And breathing out, letting go.

It may even be helpful imagining all those intrusive thoughts you're having being let go of when you exhale. Taking a deep breath in, and as you exhale letting go of all those intrusive thoughts. Breathing in, and letting go of all stress and tension in your body. Taking a deep breath in, and letting go of all anxiety you have. Feeling it all just dissipate.

And, as you continue to do this, you can imagine, with each inhale, positivity entering your body and relaxing you. And with each exhale, negativity leaving your body. So, breathe in positivity and relaxation. And then letting go things that no longer serve you, such as intrusive thoughts, stress, and anxiety. Letting it all out. Breathing in positivity and relaxation. And breathing out, letting go of stress and tension.

Continuing to do this as you feel your body becoming more relaxed, and your mind beginning to slow down and become relaxed, calm, and focused on the breath and letting go of the things that no longer serve you.

Sometimes it may even be beneficial to actually see the stress and tension on your body. Visualize where your stress and tension is in your body. And often it will look like a dark, thick cloud. And you can see these negative spots of tension you're harboring in your body. And you can visualize the healing positivity as this white energy coming in with each breath and going straight to these dark spots and alleviating the stress and tension. And as you exhale, letting all that go. So, breathe in white, healing, positive energy. Going straight to the dark spots of stress and tension. Then as you exhale, letting all that stress and tension, that dark thick cloud, dissipate and leave your body.

Continuing to breathe in this white healing energy, and to continue to exhale this dark, cloudy negativity. Taking a deep breath in, feeling the positive, healing energy, enter your entire body. And, breathing out all the stress and tension that you are harboring within your mind and body.

Feeling your body completely relax. Feeling your mind completely relax and free from intrusive thoughts. Your mind is calm and focused on the breathing. And, breathing in positivity, and breathing out the negativity. Continuing to do this as long as you like. Breathing in healing, white, light into your entire body. And exhaling all the negativity that's inside your body.

Now you may continue to do this for as long as you like. And when you are ready to come out of the meditation, all you have to do is bring your awareness to your surroundings. And when you do wake up, you will retain all this positivity and all this healing that has entered your body. And you will feel free of stress, free of tension, free of anxiety as your mind is calm, and clear, and focused.

And all you have to do if you feel anxious or stressed, is to bring your attention to your breath and visualize the white healing energy entering your body, going to these dark spots in your body, and then healing them as you exhale all that dark negative energy. All the things that no longer serve you, like the intrusive thoughts, stress, tension, and anxiety. Letting it all go. And that's all you have to do if you feel any negativity coming about.

I thank you for listening to this guided mediation. And, I hope you have a wonderful, stress free, rest of your day. Bye bye!