“It Is What It Is” Guided Meditation: Letting Go Of Control and Stress
Meditation script for letting go
Counseling for anxiety for kids and college students in St. Louis, Missouri
Our counselors are strong believers in developing relaxation abilities.
We are aware of the extreme stress that our high school and young adult clients experience. They can be under pressure to perform well on tests and in school. They might experience anxiety about the future and achieving their objectives. Additionally, people frequently experience stress from just balancing all of the crucial activities in their lives.
It can feel REALLY HARD to let go when you’re under pressure to perform well and to live up to your high standards for yourself.
Although stress is a necessary and healthy feeling, it frequently coexists with perfectionism and anxiety and can occasionally get in the way of success. Stress makes us uneasy and tense. When we feel we’re not good enough, it can prevent us from submitting our work and possibly have an effect on our bodies and brains.
It’s challenging to release stress.
When you’re used to stress serving as a motivation, it might be difficult to let go of it, especially if you consider yourself to be motivated. Stress tries to convince you that you require it in order to be effective. I know that’s how I felt about my stress during my time in graduate and college education.
But the truth is that even without stress, you’re probably still a motivated individual. Most likely, you still give a damn. Most likely, you still want to succeed. Stress just serves to complicate matters and make it challenging to concentrate and quietly formulate a solution to your concerns.
Therapy for anxiety, control, and stress.
You can feel the impulse to attempt and control the environment around you if you’re under stress. When circumstances feel out of your control or when you are unable to predict what will happen next, it can be extremely overwhelming.
But having control is only a mirage. Actually, it’s impossible to handle everything. Your worried mind may be telling you that you must control what happens next, but that is also untrue. You can’t handle everything on your own. Some of it must be let go.
Our guided meditation for letting go can be very helpful in this situation.
Guided Meditation Script for Stress and Over-Control:
Lay down on your bed or the floor to begin, or take a comfortable seat. You should review the script first, ask a friend or member of your family to read it aloud to you, or just click the play button above to listen!
Time yourself for 5 or 10 minutes if you’re doing this meditation for yourself. You may let go of any worries about how much time is left since you are aware that something or someone else is in command of time.
Take a few slow, deep breaths to begin.
Use your nose to take in air, and your mouth to exhale it.
Take a second, deep breath in before exhaling.
Yet another Entering through the nose and exiting through the mouth.
Just allow your breath to calm you in this place.
If any ideas or sensations arise for you today, I want you to treat them with compassion.
There are always new ideas and emotions. Simply put, this is what occurs. It is how the brain is designed to function.
But it’s also acceptable to let these emotions and thoughts to wane.
I want you to examine any thoughts that arise for you, give them some thought, and then tell them, “It’s ok. What is, is what is. Let that idea then slowly drift away.
You may have thoughts about the items on your to-do list or about what is about to happen to you.
I want you to look at every thought that arises for you, pay attention to it, and tell it, “It’s ok.” What is, is what is. Let that idea then slowly drift away.
You might experience emotions like stress, worry, anxiety, or even annoyance.
Every time a sensation arises for you, I want you to acknowledge it, tell it “It’s ok,” and then look at it again. What is, is what is. Then allow that emotion to slowly fade away.
You may experience feelings of desire to control your own destiny. To wish this is ok.
I want you to look at this thought if it occurs to you, pay attention to it, and tell it, “It’s ok.” What is, is what is. Let that idea then slowly drift away.
You might experience more thoughts and feelings as we continue this meditation. They may arrive quickly. They might be tardy.
You should always look at any thoughts or feelings that arise for you, pay attention to them, and then reassure them by saying, “It’s ok.” What is, is what is. Then allow that idea or emotion to slowly fade away.
Breathe in and out, letting go of any thoughts that arise, and keep doing this until the timer goes off.
When do I need anxiety therapy?
Although meditation is an excellent method for managing stress, you don’t have to handle tension and excessive control by yourself. To learn more about your anxiety and to develop a truly strong toolkit of coping mechanisms, including meditation, you may always get in touch with a therapist or counselor.
It might be time to speak with a therapist or counselor in your area if stress feels like it’s getting in the way of your life.
If perfectionism and anxiety are frequent companions to stress, find out more about our area of expertise.
It’s very typical for anger to result from stress. You should also read my book When Anxiety Makes You Angry.
(Psst, hey, want more scripts for meditation? Try…)
Compassionate Counseling St. Louis is run by Kelsey Torgerson Dunn, MSW, LCSW.
Want to know more about the benefits of meditation for reducing stress, anxiety, and overwhelm? Specialized anxiety and anger counseling is offered by Compassionate Counseling St. Louis.
management counseling for children, adolescents, and college students. Our Clayton, Missouri office serves Brentwood, Richmond Heights, Ladue, University City, Town and Country, Webster Groves, Creve Coeur, and all of St. Louis City’s children, adolescents, and college-age students. On our website, you may schedule a free phone screening to determine if we’re a good fit for your needs.
Photograph by Noorulabdeen Ahmad
Leave a Reply