SLEEP: A Nightly Meditation to Ease Social Anxiety
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Welcome to Meditation for Anxiety. I'm Katie Kramitzos. I'm the creator of the Women's Meditation Network and your guide here. I am so grateful you've taken the time to be here with me right now. This episode is made possible thanks to the generosity of our sponsors. And after a message from them, we'll begin today's episode. If you'd like to listen ad-free, become a premium member by following the link in the show notes.

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slow breath, drawing it in deeply into your body and letting it expand with warmth as though filling every part of you with calm, quiet light. Hold this breath for just a moment. And then as you exhale, release the day, letting the tension begin to melt, letting the thoughts soften and release. Take another deep breath in,

This time gathering up any fragments of worry, small voices, the lingering echoes of the day, and then hold them here. And as you breathe out, let each one drift away, leaving you lighter, freer. Find the rhythm of your breath, steady and natural, and settle yourself into the comfort of your bed.

this soft place that holds you in safety, a place you know so well. This is your sanctuary tonight, where any fears or judgments or worries cannot follow. With each exhale, let yourself sink a little deeper, feeling your body loosen and surrender to rest. Imagine your breath as it flows in

finding the places within you that might hold tension. And with each exhale, feel that tightness dissolve, softening the body as you sink even further into your bed. Let your breath flow to your forehead, easing the lines, softening your brow. Peel your eyes, release, and then your cheeks, and then your jaw.

Breathe it all out. Now let the breath flow down to your shoulders, into your chest, and as you exhale, feel each area soften, open, and release like a gentle wave of ease. Draw your breath down to your belly, your hips, your legs,

and let it flow all the way to your toes. Heal the air. Touch every part, easing what's been tense. And as you breathe out, release it all, letting your body be held, fully supported and safe. As the body quiets, the mind may still have its whispers. Perhaps there's voices of self-doubt,

of wondering or replaying. Instead of engaging, simply observe each one, allowing them to be but not to stay, seeing them as small clouds drifting across the night sky. Imagine every thought forming into a delicate cloud, hovering for just a moment before floating away softly, far away from you.

and fading into the distance. Keep watching these thoughts as they turn into a cloud that appears and then drifts away, leaving space and peace in its wake. Feel the stillness that grows within you, the quiet that deepens. When all the clouds have faded, see the sky above, vast and clear, open.

and still, free from judgment, free from fear, free from anything heavy. Take a deep breath in now, noticing the freshness and the open space inside. And as you breathe out, sink even deeper into a place of ease, of love. Namaste, beautiful.