The Gentle Reset: A Grounding Practice For Anxiety

Settle into a grounded, supportive space with this calm guided meditation designed to ease anxiety and gently return you to your body. We begin with the first two parts of the 3-3-3 method, inviting you to notice three things you see, three things you hear.

From there, you’ll transition into the 4-7-8 breathing technique, a soothing rhythm that helps regulate the nervous system, slow the heart rate, and encourage a deeper sense of relaxation.

The practice closes with 15 minutes of unguided meditation, offering spaciousness for the mind to unwind and settle. You’ll be invited to gently move three parts of your body, supporting a simple, steadying return to the present moment.

This session is an ideal companion whenever you need to reconnect with yourself, release tension, and re-enter your day feeling clear, centered, and supported.

Transcript

Welcome to this guided meditation for anxiety relief.

Find a space where you can safely take a moment for yourself without any disturbances.

Get seated in a comfortable position with your spine aligned and relax your gaze.

Take a deep breath in through your nose.

Hold it for a moment and sigh out through your mouth.

Again,

Deep breath in through your nose.

Hold the breath at the top and deep sigh out.

Let's repeat that a couple more times and notice where your breath is sitting.

If it's high up in your chest,

Try to really breathe in from your lower abdomen.

This is just a check in with your body.

Wherever your breath is sitting right now,

It's okay.

Now let your breathing fall into its natural flow.

All that exists is this present moment.

The past is merely an interpretation of a memory and the future is a creative projection.

Both are an illusion and in this present moment,

You are safe.

Look around yourself and find three things that positively spark your attention.

Really focus on those three subjects and name them out loud or to yourself.

Now gently close your eyes and focus on the sounds within this audio.

What sounds spark your attention?

Maybe you can clearly hear the piano or synths playing or the streaming water.

Name three things you can hear out loud or to yourself.

Take another deep breath in through your nose.

Hold it for a moment and deep sigh out.

Maybe you can relax your body a little bit more.

The muscles in your face,

Your jaw,

Your forehead.

Next we'll practice 4-7-8 breathing.

In your own tempo,

Breathe in through your nose to the count of 4.

Hold your breath for up to 7 seconds and breathe out through your nose for up to 8 counts.

Repeat this for a couple of minutes into the count of 4.

Hold for up to 7 seconds and out for up to 8 seconds.

Now let your breathing fall into its natural state.

No more counts or trying to control the breath.

Just being.

Everything's okay.

If you would like to sit longer,

Feel free to do so.

Otherwise,

Slowly choose three body parts to start moving.

Maybe you would like to move your fingers or toes first or your shoulders,

Back or neck.

Finish this practice with gently pressing your right thumb into your left palm.

This is an effective pressure point to relieve anxiety and stress that you can always apply wherever you are.

Namaste.