To Ease Anxiety

Welcome to this meditation to ease anxiety and bring a sense of calm. You’ll be gently guided through grounding breathwork and soothing words to help you release tension and return to a place of peace within. If your system still feels activated, you might also like When Worry Takes Over here on Insight Timer.

For deeper support, my course Nervous System Reset For Everyday Life offers simple tools to help your body come back to calm.

Transcript

Welcome to this five minute meditation to ease anxiety and bring a sense of calm.

Find a quiet comfortable space where you can sit or lie down.

Gently close your eyes and take a deep breath in through your nose and exhale slowly through your mouth.

With each breath,

Feel your body beginning to relax.

Inhale,

Peace.

Exhale,

Tension.

Notice the surface beneath you,

Supporting you fully.

You are safe,

You are grounded.

Now let's focus on your breath.

Take a deep breath in for a count of four.

One,

Two,

Three,

Four.

Hold it for four.

One,

Two,

Three,

Four.

Exhale slowly for a count of six.

One,

Two,

Three,

Four,

Five,

Six.

Let's do that again.

Inhale for four.

One,

Two,

Three,

Four.

Hold for four.

One,

Two,

Three,

Four.

Exhale for six.

One,

Two,

Three,

Four,

Five,

Six.

Feel your heart rate slowing down,

Your mind softening and your body releasing tension.

Each breath is an anchor pulling you back to the present moment.

Now gently bring your attention to your body.

Notice any areas where you feel tightness,

Heaviness or discomfort.

No need to change anything,

Just observe.

With your next inhale,

Imagine sending a warm,

Soothing breath to that part of your body.

As you exhale,

Feel it soften and release.

Inhale warmth and ease.

Exhale tension and worry.

If your mind begins to wander,

That's okay.

Gently guide it back to the rhythm of your breath,

Like waves returning to shore.

Repeat the following affirmations silently or out loud.

Let each one sink in with each breath you take.

I am safe in this moment.

With every breath,

I feel more calm and centered.

I let go of what I cannot control.

I am strong,

I am resilient,

And I am at peace.

Take a deep breath in and exhale slowly,

Letting these words settle into your mind and heart.

As we come to the end of this practice,

Bring your awareness back to your body.

Notice the feeling of the surface beneath you.

Wiggle your fingers and toes.

When you're ready,

Gently open your eyes.

Take this sense of calm with you as you move through your day.

Remember your breath is always with you,

A steady,

Constant source of peace and grounding.