3-Minute Meditation To Ease Anxiety

This short meditation offers a peaceful pause to help you reconnect with your breath, release tension, and return to a sense of safety within. In just three minutes, you’ll be gently guided to slow down, soften your body, and settle into the present moment. A simple but powerful practice to ground yourself anytime anxiety begins to rise.

Transcript

Welcome to this calming meditation to help ease anxiety and help you return to the present moment.

Just take a moment to pause here.

You don't need to fix anything right now.

Just be here.

Feel your body settle into stillness.

Whether you're sitting or lying down,

There's nothing you need to do.

Begin by noticing your breath.

Don't change it,

Just feel it.

Notice the slightly cooler air as you breathe in,

The slightly warmer air as you breathe out.

Let your breath be your anchor,

A steady rhythm in and out that carries you safely through this moment.

Now bring your attention to where your body connects to the surface beneath you.

Your feet,

Your back,

Your hands.

Feel that support.

You are held,

You are grounded.

As you continue to breathe,

Gently allow any tension to soften,

Maybe from your shoulders,

Your jaw,

Your chest,

Your hips.

Let your breath create space.

Let it show you there is room,

Room to slow down,

Room to feel,

Room to be.

Whatever you're feeling right now,

It's just passing through,

And in this moment,

You are safe.

With each breath,

Imagine a little more ease arriving,

A little more clarity,

Like clouds parting enough to see the sky again.

Let this quiet be enough.

Let your breath guide you back,

Not into perfection,

But into presence.

Take one more full inhale,

And a gentle,

Steady exhale.

You can return to this stillness anytime.

It's always here for you,

Just as you are.