This short guided meditation will help you to reduce the feelings of anxiety,
Helping you to calm your mind and your body and shifting your nervous system back into the relaxation response.
So let's begin.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position with your hips higher than your knees.
Your hands can rest on your lap or your knees,
Palms facing up or down and softly close down your eyes.
Just observe where your body is in contact with the chair or the ground beneath you.
Observe where your body parts are in contact with other body parts.
And this can be your anchor at any point in your day,
Especially when you're feeling the effects of anxiety,
You can return your attention back to your body as this anchors you in the here and now,
In the present moment.
Take your attention to the top of your head now,
As you relax the top of your head.
Continuing that relaxation down into your face,
As your face softens,
Unclenching your jaw,
Allowing your tongue to rest away from the roof of your mouth and softening into your neck and your throat.
Relaxing into your shoulders now,
Allow them to become heavy and rest away from your ears and continue that relaxation down from your shoulders all the way to your hands,
As your arms become heavy.
Taking your attention to your chest and upper back now,
As they soften and relax.
As you continue that relaxation down into your middle back and your lower back,
Softening into your stomach,
Allowing it to become heavy.
Relaxing into your hips now,
Your upper legs,
All the way down to your feet and your toes.
Just allow your body to relax now,
Releasing any stress or tension that you are holding.
Take your attention to your breath now,
As you breathe in and out of your nose naturally.
Shortly,
We will begin to lengthen the breath.
So on your next inhale,
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
You can return back to your natural breath now.
Breathing in and out of your nose naturally.
Take your attention off your breath now and sit in the stillness that you have just created.
You may notice that your heart rate has slowed down.
Your breathing has become deeper and slower as you have reduced the feelings of anxiety.
Reducing the stress that you have accumulated on your mind and your body.
Becoming more at peace as your nervous system is now in the relaxation response.
The parasympathetic nervous system is engaged.
At any point through your day,
If you experience stress,
Anxiety,
You can always take your attention to your breath or your body.
Take your attention to the sounds that are around you now and start to get a sense of your surroundings as you slowly start to move your body and stretch out into the space around you.
And when you are ready,
You can begin to open your eyes,
Starting off by gazing down at the floor.
Thank you for meditating with me.
