Rainbow Aura Guided Meditation: Empowerment and Anxiety Release
Anxiety Meditation for Teens
Meditation helps our brains relax and release stress.
(originally posted 9/13/2020, updated for April 4, 2022)
Want more meditation practice? Feel like your anger might be masking some anxiety? Check out Kelsey’s self help book for teens!
This month’s meditation uses the concept of auras, and different colors, to represent important values. If you ever experience anxiety, stress, or overwhelm, it can be hard to remember all of these great qualities you already possess. That’s where this empowering guided meditation for anxiety comes in.
First, find a comfortable seat, or lay down on the ground.
You may want to pull these instructions up on your phone, you can print out a copy, OR I just recorded this meditation for our update - you can give me a listen below!
One great option is to prop your body up on some pillows, to encourage deeper muscle relaxation.
If you have two pillows, place one at the bottom, horizontally, and another on the top, vertically, creating a T shape. Lay down with the mid to lower part of your spine at the bottom of the T. Let all of your muscles relax.
Rainbow Aura Guided Meditation script:
Start with a couple of slow, deep breaths, in through your nose and out through your mouth.
Imagine a warm, red light glowing at the soles of your feet.
This warm light fills up your feet and your legs, the part of your body is associated with grounding and connecting. Imagine that warm light running all through your legs, letting your legs soften and relax.
At the base of your spine, imagine a warm, orange light, starting to glow.
The base of your spine, your sacrum, helps hold you in alignment. Imagine this warm, orange light letting any tension release, while still glowing with a sense of calm and centeredness. Feel this orange light fill up the base of your spine and the base of your belly with a sense of purpose and confidence.
In your belly and your diaphragm, right in between your belly button and your chest, imagine a bright yellow light glowing.
When you laugh, your diaphragm supports your lungs. Imagine this warm yellow as a joyous color, filling up the top part of your body with happiness and peace.
Next, at the palms of your hands, imagine a nice green light glowing, on both sides.
Your hands reach out and touch the world around you. Think about how your hands can dig into the earth, and plant things, and let them grow. Let that bright green light bring a sense of purpose to the palms of your hands, feeling that energy in them.
At your heart, imagine a nice blue light starting to glow.
Picture that blue light traveling from your heart up to the base of your throat, letting your heart feel steady and slow, and your throat open up. This blue light fills up your communication center, your heart and your throat where you speak, with a calm sense of depth, and clarity.
Imagine a nice indigo light, blueish purple, glowing at the base of your skull.
Just like a glass of water, imagine this indigo light filling up your head, from the base of your skull and your jaw, all the way up to the top of your eyes. This light fills you with a sense of wisdom, and sensitivity, and knowing.
And then, all the way up to the top of your head and in between your eyebrows, imagine a beautiful, glowing, violet light.
This violet light fills you with your higher purpose. It represents your awareness of yourself and everyone around you. It’s your sense of right and wrong, that part of you that guides you through the challenges you face.
Stay here for a few moments, feeling this rainbow of colors throughout your body.
Feeling your breath, and your muscles soften, and your heart beat steady. And then, imagine all of these lights, with all of their purposes, slowly glowing and traveling throughout you. Rippling gently around. Filling your whole body and brain with their gifts and guidance. Ending with a feeling of centered relaxation.
Remembering you can bring any of these glowing lights back to yourself, at any time you need.
Deepen your breath again, in through your nose, and out through your mouth.
Reintroduce some small movements into your fingers, and your toes, slowly re-awakening your body.
If you’re laying down, go ahead and curl up onto one side, using your arms as a pillow.
Bring some gratitude to yourself, in your heart, for taking the time to do something kind and gentle and good for yourself.
When you’re ready, slowly sit all the way up, and blink open your eyes. Great job!
Guided meditation for teens is an important part of anxiety therapy.
It helps anxious teens connect their brains and bodies and find a sense of calm relaxation.
Want more meditation scripts? Need more relaxation tips for teens?
Do I need teen therapy/does my teen need anxiety therapy?
Meditation is a great tool for anxiety management, but it doesn’t mean you have to just deal with anxiety on your own. You can always reach out to a therapist or counselor to talk more about your anxiety, figure out what else is going on underneath it, and build a really robust coping skills tool box, including meditation.
Kelsey Torgerson Dunn, MSW, LCSW is the owner of Compassionate Counseling St. Louis.
Curious to learn more about how we use meditation to help with stress, overwhelm, and anxiety?
Compassionate Counseling St. Louis provides specialized anxiety and anger management therapy for kids, teens, and college students. We work in Clayton, MO and serve kids, teens, and college students throughout St. Louis City, St. Louis County, Ladue, University City, Town and Country, Webster Groves, Creve Coeur, Kirkwood, Richmond Heights, and Brentwood. You can set up your free phone screening to see if we’re a good fit for your needs right on our website