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If you commonly experience moments of distressyou’re in good companyStress and anxiety can be brought on by a number of external factorswhether consuming the news or scrolling social mediaDuring these timesyour waking state becomes ungrounded and it can feel as if the walls are caving inA guided meditation for anxiety can help put your mind at ease.
Taking a beatditching the devicesand tuning into your mind and body can help you trade tension for a sense of peaceOnce you access this grounded statereturning to it during times of high anxiety becomes an easier ask.
A Guided Meditation for Anxiety
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Begin in a seated position.
Settle In
Take a few moments to orient yourself to your spaceLook around and notice what you see.
Take note of where you’re seated and how you’re seatedIf you cansit taller through the spine.
When you’re readyand it feels comfortableclose your eyes.
Breathe InBreathe Out
Begin by taking a bigdeepclearing breathBreathe in through your noseholding for a moment at the top of your inhalationExhale through your mouthreleasing any tensionTake two more breaths like this.
Be Where You Are
Take a few moments to notice your body and your breath.
There’s no need to do or change anything.
Notice how and where you’re sittingFeel the ground underneath you.
Do a Mind-Body Scan
Begin to release your shouldersRelax your armsthe back of your neckand the muscles of your face.
Notice any fluctuations in your thoughts or the busyness of the mind.
Your Thoughts Are Clouds
Begin to picture your thoughts as slow-moving clouds in the skyImagine that these clouds begin to slow down as your mind begins to quiet.
Don’t worry if it’s difficult for you to focusJust have the intention to be where you arebreathing as easily as you can.
All you’re doing is observing your cloudsIf your mind wandersbring your attention back to your breath and back to your body.
Relax to Come Back
Continue to relax the muscles of your shouldersyour jawand your face.
Take one more breath in through your nose and out through your mouth.
Lower your chin and take a few moments to notice your seat and the ground underneath you.
When you’re readyopen your eyesTake as much time as you needIf you still feel a little agitatedtry this practice again—whatever you need to feel a little more groundeda little more present.,
