Letting Worry Pass

This gentle meditation is designed to help you loosen your grip on worry and allow anxious thoughts to come and go without becoming consumed by them. Through calming guidance and mindful awareness, you’ll practice noticing your worries without needing to solve, fight, or hold onto each one. As you create a little more space between yourself and your thoughts, you can return your attention to the present moment and reconnect with a sense of calm. This practice is perfect for times when your mind feels busy, uncertainty feels overwhelming, or you simply need permission to let worry pass.

Transcript

Hi, My name is Laura Patrick. I'm a licensed clinical social worker and today's meditation is called letting worry pass. Find a comfortable position and allow your body to settle. If it feels comfortable, Gently close your eyes. Take a slow breath in through your nose. And slowly breathe out. Take another gentle breath in. And let it go. If you have been worrying, You don't need to make the worry disappear right now. You don't have to fight it. You don't have to figure everything out. For these next few minutes, Simply practice giving yourself some space from your worries. Imagine that you're holding a small container in your hand. The container can hold whatever worries you have been carrying today. When a worry comes to your mind, Imagine gently placing it inside. Maybe it's something that could happen tomorrow. Place it inside. Maybe it's something you said or did earlier. Place that inside too. Maybe it's something completely outside of your control. You could place that word inside as well. You aren't pretending these things don't matter. You are simply giving yourself permission. Not to carry them every second Take a slow breath in. And breathe out. Quietly remind yourself. I don't have to solve everything right now. I can come back to what needs my attention when I'm ready. For now, I can rest. Notice your shoulders Let them soften. Notice your hands. And allow them to relax. Notice your jaw. Let it loosen Take another slow breath. And slowly release it. Now imagine gently setting the container down beside you. The worries are still there if you need to return to them. But you don't have to hold them right now. Notice how it feels to put them down for just a moment. If another worry appears, Simply say to yourself, Not right now. I can return to it later. Then bring your attention back to your breath. Breathing in. Breathing out. Right now, Ask yourself. What is actually happening in this moment? Notice where you are. Notice the surface supporting your body. Notice the sounds around you. Right now, You are here. You only have to be in this moment. Take another slow breath in. And breathe out. Allow yourself a few quiet moments without trying to solve anything. Take one final slow breath in. And gently let it go. Begin noticing the room around you again. Move your fingers. Move your toes. And when you're ready, Gently open your eyes. You can take things one moment, One decision, And one day at a time.