2 Minute Calm For Health Anxiety

Health anxiety can cause the mind to race and the body to feel tense, especially before or during medical appointments. This 2-minute calming practice uses gentle thumb tracing and slow breathing to help settle the nervous system and bring your attention back to the present moment.

By slowly tracing the outline of your thumb while breathing in and out, your mind has something simple to follow. Your eyes softly track the movement of your finger, which can help signal safety to the nervous system and encourage the body to relax.

This short practice may help if you are:
- waiting for a medical appointment
- feeling worried about symptoms
- experiencing racing thoughts about your health
- needing a quick moment of calm

You can do this practice quietly while sitting in a waiting room or resting at home.
Just two minutes to steady your breath, calm your mind, and support your nervous system.

Music by Loborio Conti - On a Piano

Transcript

Welcome, My name is Sandhya. If you're waiting for an appointment or feeling worried about your health, Know that it's completely natural for the mind to become busy. For the next couple of minutes, We'll give the mind something simple and calming to focus on. Bring your hands together and rub to create warmth. And then with the index finger of one hand, Slowly begin to trace the outline of the thumb on the other hand. As your finger slowly moves up the thumb, Breathe in and as it travels down the other side, Gently breathe out. Allow your eyes to softly follow that movement up as you breathe in. And down as you breathe out. Allow this movement to be slow and steady. It's natural for thoughts to appear. You might like to imagine these thoughts like notifications appearing on a phone and gently bring your awareness back to the movement of your finger. Breathing in as your finger traces the thumb up and breathing out, Tracing back down. Feeling the sensations in the finger and take a last deep breath in and out. Thank you for listening, My name is Sandhya.