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.
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.
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.
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.
