Greetings and welcome.
This meditation is for those moments when anxiety feels close.
Maybe you're feeling restless,
Overwhelmed,
Or like your thoughts are racing.
You don't have to hide what you're feeling here.
This is a space to slow down,
Reconnect with your breath,
And come home to your body.
Let's begin.
Take a deep breath in and a long,
Gentle breath out.
Again,
Inhale through your nose and exhale slowly through your mouth like a soft sigh.
You don't have to feel calm yet.
There's no pressure to get it perfect.
Just breathe.
Now,
If it feels okay,
Bring your attention to the points of contact between your body and the ground or the surface supporting you.
Feel the weight of your body.
Feel how the earth is holding you up.
You are being supported.
And now,
Bring your awareness to your breath,
Noticing where it moves in your body.
Maybe in your chest,
Your belly,
Or your throat.
You don't have to deepen it,
Just witness it.
Each breath is a gentle anchor to this moment.
If your thoughts are swirling,
That's okay.
You're not doing anything wrong.
Let them be like clouds passing across the sky.
You don't have to hold on or push them away.
You might silently say to yourself,
There is anxiety here and I am still here.
I can feel this and I can breathe through it.
Now,
Gently scan your body from head to toe.
Notice where tension might be living right now.
Is your jaw clenched?
Are your shoulders lifted?
Is your stomach tight?
If it feels safe,
See if you can soften just a little.
Or simply place a hand somewhere comforting on your chest,
Your belly,
Or your heart.
You're not trying to force peace.
You're letting it arise from your presence.
Now,
Come back to your breath.
Inhale gently and exhale slowly.
Let each breath be a quiet reminder.
I am here.
I am safe in this moment.
Let's take a few moments of silence together.
Just you,
Your breath,
And the steady ground beneath you.
If any thoughts or feelings return strongly,
That's okay.
You can meet them with breath and space.
You don't have to solve anything right now.
You are already doing something healing by staying present,
By being kind to your body.
Take one more breath in and exhale fully,
Letting it all go.
Wiggle your fingers or your toes.
Feel yourself arriving again.
Thank you for giving yourself this moment of stillness.
Anxiety does not define you and there is always a calm beneath the storm.
You can return here anytime.
Take good care.
