Day 1 · Release Anxiety Gently: Ground Yourself

Day 1 · Release Anxiety Gently: Ground Yourself

Welcome. If you're here, you might be feeling anxious, unsettled, or tense. This practice is a space of gentleness — no pressure, no fixing, just presence. You’ll be guided to reconnect with your body and breath most simply. With each inhale, allow yourself to be. With each exhale, gently let go of the tension. You are not your thoughts or fears — you are the awareness behind them. Let the sound, breath, and kind voice help you return to a place of safety and support. Even a few minutes of grounding can shift your state. Come back to this moment — and to yourself.

This course is designed for complete beginners as well as anyone seeking a gentle and supportive way to ease anxiety. No prior meditation experience is needed.

If this practice brought you comfort, you're warmly invited to:
- Leave a kind review
- Save it to your bookmarks
- Follow me here on Insight Timer for more gentle sessions

Thank you for being here

Transcript

Welcome,

I'm Ulysses F.

If you are here,

You might be feeling anxious,

Unsettled or tense.

At first,

Let me say this,

There is nothing wrong with you.

Anxiety isn't a flaw,

It's a signal,

A quiet call for care,

For presence,

For gentleness.

This practice is a space of kindness,

No pressure,

No fixing,

Just a few quiet minutes to come home to yourself.

So,

Begin by finding a position that feels restful.

You can sit or lie down,

Whatever allows your body to feel supported.

Let your weight soften into the surface beneath you,

Feel gravity holding you,

There is nothing to do right now,

You can let go.

Bring your attention to your breath,

No need to change it,

Just notice it,

The natural rhythm of your body.

Now,

Gently breathing through your nose,

And slowly exhale through your mouth.

Once more,

Inhale gently,

And exhale slowly.

With each out-breath,

Imagine tension melting from your body,

Like mist rising from warm ground,

Soft,

Effortless,

Natural.

Let your shoulders drop,

Unclench your jaw,

Let your hands be loose,

Your face soft,

You don't need to force anything,

The body knows how to release when given space.

Now,

Bring your awareness to the points of contact,

Your head,

Your feet,

Your back,

Your hands,

Your head.

Feel the ground beneath you,

Let it remind you,

You are here,

You are held,

You are safe.

If your thoughts pull you away,

That's okay,

The mind moves,

That's what it does.

Gently bring yourself back to the breath,

Back to the body,

No judgment,

Just kindness.

Now,

Silently think on the inhale,

I allow myself to be exactly as I am.

On the exhale,

I let go of resistance,

I let go of tension.

Feel how those words land in your body,

This is not about becoming someone else,

But about letting yourself be,

With compassion.

Feel the space you're creating,

Not by effort,

But by softening.

You are not your thoughts,

You are not your fear,

You are the one who can observe all of it with calm curiosity and care.

Let your breath be your anchor,

Let your body be your guide,

You can return to this stillness anytime,

Even in the middle of a busy day.

Now,

Take one more gentle,

Nourishing breath,

Inhale and exhale.

Notice how you feel now,

Even slightly more open,

More steady,

More connected,

And that's a beautiful beginning.

This is just the beginning,

And sometimes repeating the simplest practice is what makes the greatest difference.

So,

If this space felt helpful,

You are always welcome to return.

To make that easy,

Feel free to save this session to your bookmarks,

So it's always here when you need it.

Thank yourself for showing up,

This small act of care matters more than you know.

Tomorrow will continue,

For now,

Let this calm stay with you,

Like a quiet light you carry inside.

Take care,

See you soon.