Short Meditation To Reduce Anxiety

This brief meditation is designed to quickly ease feelings of anxiety and bring you back to a sense of calm. By focusing on your breath and body, you’ll create a space of safety, support, and love within yourself.

Throughout this meditation, you will tune into areas of your body where anxiety might reside—whether in the throat, chest, or stomach—and use your breath to release tension. This meditation works with the body-mind code; by grounding yourself in these sensations and repeating affirmations of love and support, you can guide your body back to a state of balance and peace.

Transcript

Meditation to Reduce Anxiety This meditation will help you to reduce anxiety.

Find a comfortable place.

You can sit with your back against a solid surface,

But comfortable.

Or lie down.

Look at the door of the room before closing your eyes.

Take a deep and slow breath.

Inhale through your nose.

Hold it and exhale through your mouth.

On the second breath,

Inhale through your nose,

Feel your back against the solid surface.

Inhale through your mouth as you say to yourself,

I am safe,

I am safe,

I am safe.

Inhale through your nose.

Feel your butt against the solid surface.

Inhale through your mouth as you say to yourself,

I am supported,

I am supported,

I am supported.

Inhale through your nose.

Place your attention in your heart.

Inhale through your mouth as you say to yourself,

I am love,

I am love,

I am love.

Inhale through your nose.

Place your attention in your heart again.

Inhale through your mouth as you say to yourself,

I am love,

I am love,

I am love.

Place your attention on your body.

Find an area where you feel the most anxiety.

Perhaps it's in your throat,

Gut,

Belly,

Chest,

Or heart.

Focus on that part.

Breathe by inhaling air through that part of your body.

Exhale through the part as you say to yourself,

I allow love to reside within.

Keep breathing through the body part and repeating it until you feel the anxiety reduce.

I allow love to reside within.

Thank you for meditating with me.

This is Ana Barreto signing off.