Hi,
Welcome to this 5-minute releasing anxiety meditation.
You can come back and listen to it as many times as you need.
Start with settling yourself into a comfortable position,
Allowing your body to relax and feel supported.
You can close your eyes gently or keep a soft,
Unfocused gaze.
While you're taking a moment to settle in,
Feel your body connecting the surface beneath you.
Let your shoulders drop and gently relax your jaw.
Take a slow,
Deep breath in and as you exhale,
Feel your body release any physical tension you might be holding.
Now,
Bring your attention to your breath.
Notice its natural rhythm.
Feel the air as it enters and leaves your body.
There is no need to change anything.
Just simply observe the breath as your anchor to the present moment.
For the next few minutes,
We'll focus on releasing feelings of anxiety.
Anxiety often comes from worrying about the future.
Gently bring your attention to any anxious thoughts or feelings you're experiencing.
Acknowledge them,
But don't get caught up in them.
Imagine these thoughts and feelings as leaves on a stream.
As each thought arises,
Place it gently on a leaf and watch it flow away.
Way down the stream.
There is no need to hold on to it or analyze it.
Just notice it,
Place it on the leaf and let it go.
Now,
Bring your focus to your exhale.
With each out breath,
Imagine you are slowly and completely releasing any tension,
Stress,
Or anxiety.
The exhale is your tool for letting go.
Breathe in a sense of calm and breathe out all that you no longer need.
Inhale calmness,
Exhale anxiety.
Rest in this feeling.
Allow yourself to simply be present with the breath and the feeling of letting go.
Your mind might still wander and that is perfectly okay when it does,
Gently acknowledge the thought and then kindly guide your attention back to the breath imagining it as a gentle tide washing away your worries For these final moments,
Just continue to breathe and allow that feeling of release and peace to deepen within you.
Feel the sense of safety and calm you've created within your own body.
When you're ready,
Slowly begin to bring your awareness back to the sounds around you,
To the feeling of your body in your space.
Gently open your eyes.
Take a moment before you move to appreciate the feeling of calm you've cultivated.
Take one final gentle breath in and a slow releasing breath out.
Namaste.
