Anxiety Relief Practice: Calm Your Nerves (5-Minute Reset)

This meditation is designed to help you calm your mind and body during moments of anxiety. In just five minutes, you’ll be guided through a gentle practice of deep breathing and awareness to release tension and refocus on the present moment. As you breathe, you’ll find relief from the worry or nervousness that anxiety can bring, allowing yourself to feel more centered and at ease. Perfect for those moments when anxiety feels overwhelming and you need a quick reset.

The 5-Minute Reset series is designed to help you quickly ground yourself, no matter where you are or what you’re facing. These guided mindfulness meditations provide a brief yet powerful pause to reset your mind and body in just five minutes. Whether you're preparing for a new day, navigating a difficult conversation, stuck in traffic, or releasing the stress of the day, each meditation in this series offers practical tools to cultivate calm, clarity, and emotional balance.

Transcript

Welcome.

If you're feeling anxious right now,

Know that it's okay to feel this way.

Let's take a few moments together to calm the mind and ease the body.

Find a comfortable position,

Either sitting or lying down.

Gently close your eyes and take a slow,

Deep breath in through your nose.

Feel the air filling your lungs completely,

Hold it for a moment,

And then exhale slowly through your mouth.

Allow your breath to settle into a natural,

Steady rhythm.

With each inhale,

Feel your chest rise gently,

And with each exhale,

Allow your body to soften just a little more.

Each breath is an invitation to come back to this moment,

To release the grip of anxiety.

Now bring your attention to your body.

Notice any areas where the anxiety might be sitting.

Maybe it's in your chest,

Your stomach,

Or your shoulders.

Wherever it is,

Simply acknowledge it.

We don't need to push it away,

Just observe it with kindness.

As you breathe in,

Imagine sending warmth and calm to those areas.

With each exhale,

Gently release the tension bit by bit.

You are allowed to feel this,

And you are also allowed to release it.

Anxiety often pulls us into the future,

Into the what-ifs,

But right now,

In this moment,

You are safe.

With each breath,

Remind yourself that you are here in the present.

Breathe in calm,

And exhale any need to control what's ahead.

If your thoughts start to spiral,

That's okay.

When you notice it happening,

Gently bring your focus back to your breath.

Let it anchor you,

Bringing you back to the here and now.

Inhale peace,

Exhale worry.

Now silently say to yourself,

It's okay to feel this.

I am safe.

I am okay in this moment.

Let these words settle into your heart,

Softening any remaining tension.

Take one more deep breath in,

And as you exhale,

Release any lingering tightness.

When you're ready,

Gently open your eyes.

Carry this sense of calm with you,

Knowing that you can return to your breath whenever you need to find peace.