Notice Anxiety Without Feeding It

Notice anxiety without feeding it. An anxiety relief meditation for when you're feeling anxious, overwhelmed, or stuck in overthinking.. using real psychological tools, not just soothing words.
This guided meditation for anxiety uses evidence-based techniques from Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT): naming what you feel, grounding in the body, and learning to watch anxious thoughts pass instead of getting pulled into them. No spiritual framing, just practical anxiety management you can use anytime anxiety shows up, whether that's racing thoughts at your desk, a tight chest before a big moment, or a mind that won't stop spinning at night.
If you're looking for meditation for anxiety relief, help calming an anxious mind, a mindfulness practice for overthinking, or a science-based way to manage anxiety symptoms without medication, this one's for you.

Transcript

Welcome, Beautiful soul. Find a position with your body. Feel supported. No expectations to feel anyway, Just. . . Notice what's happening in your body to begin with. Gently. Close your eyes. Let's take one deep breath in. Slowly. Breathe out. Relax your muscles as you exhale. Just let your breathing now return to normal, Becoming aware of. The pace of your breath. Notice where your body is in contact. With the chair or the floor. Or the beard. How does it feel? Notice your fate. Touching the ground. How your hands feel. The air on your skin. Just the body breathing. Right now. Noticing what's going on. Becoming aware of how you feel. Now let's put the story aside and focus your attention on whatever the anxiety feels like today. Just the sensation of anxiety. Notice where in the body it is. And wherever you find it. Go ahead and name it. A few words is all you need. Such as tightness in the chest or buzzing in the hands. As you name it, Let your attention rest beside it. If it changes or moves, Or if a new one shows up. Go ahead and name that too. And if you're having thoughts, That's perfectly fine. You don't have to push them away or get caught up in them. Just notice them. Notice them like you're watching them through a TV. You can picture them passing by. A car's on a road you're standing beside. Now you can see them without getting in them. And if you get caught up in a thought, You can just go, Huh. Is a thought. And then go back. To your breath. Now let your attention widen. The whole body. Breathing. Whatever is here or not here, Just become aware of it. Become aware of the shape of your body. The movements. The edges. Everything. You don't have to fix anything. Just let it be here. Just notice. Without needing anything to have changed. And one more, Deep breath in as deep as you can. Slowly breathe out and let go even more of some of that tension. How do you feel? Much more relaxed. You're ready you can gently reopen your eyes and welcome back your physical surroundings and I want to thank you for practicing with me. For joining me in this meditation and entrusting me with your time. I want to wish you an amazing day. From my heart to yours. Much Love.

Reviews

This is helpful. Thank you.

Useful techniques plus your soothing voice help to cope with anxiety. Thanks 🙏🏻