A Gentle Pause: Mindfulness For An Anxious Mind

This 10-minute meditation offers a warm, heart-centered approach to anxiety. Through gentle breath awareness, body grounding, and mindfulness, you’ll be guided to soften inner tension and reconnect with a sense of calm and safety.

Rather than pushing anxiety away, this practice invites you to meet it with compassion and presence—just as you are.

A supportive reset for anxious moments, transitions, or any time you need to return to your breath, body, and heart.

Transcript

Let's begin by finding a comfortable position,

Seated or lying down.

Let your hands rest softly,

Your eyes close or lower,

And allow yourself to arrive here just as you are.

There is nothing to fix,

Nothing to change.

You are welcome in this moment.

Bring your attention gently to your breath.

No need to force or control it.

Just noticing it move in.

Let your breath anchor you here.

Inhale and exhale,

Softly following your own internal rhythm that's here and already present for you.

Breathing in,

I arrive.

Breathing out,

I let go.

Let each breath be a small act of kindness towards yourself.

Now bring your awareness to the body.

Feel the weight of your body supported by the earth or the surface beneath you.

Notice your seat,

Your back,

Your feet.

Let gravity hold you.

You do not need to carry everything right now.

Allow your body to soften,

Just a little bit more.

Let the jaw unclench.

Allow the shoulders to drop.

Let the belly soften.

If anxiety is present,

Know that it's okay.

Rather than pushing it away,

We'll practice turning toward it with gentleness.

You might silently say,

Anxiety is here and I'm still okay.

Notice where anxiety lives in the body.

Maybe a tightness,

Flutter,

Or pressure.

See if you can simply name it.

Tension,

Buzzing,

Holding.

And offer it some breath.

No judgment,

No resistance.

Just kindness and noticing.

Now gently bring a hand to your heart,

Or both hands if you'd like.

Feel the warmth,

The contact.

Let this gesture remind you.

I am here.

I am safe.

I am loved.

You might say to yourself,

I'm doing the best that I can.

This is hard and I'm meeting myself with care.

Even when anxiety is here,

I can still return to my heart.

Let your breath and this touch hold you.

You are not broken.

You are brave.

Take a few more grounding breaths.

Inhale deeply.

And exhale slowly.

Begin to wiggle your fingers and your toes.

Maybe roll your shoulders or your arms.

Or stretch if that feels good.

And when you're ready,

Coming back to the present moment.

Taking your time to gently open your eyes.

And coming back to a seated position.

I encourage you to carry this sense of grounded presence with you.

You can return to your breath,

Your body,

And your heart anytime you need.

Sending you love and light for the rest of your day or for the rest of your life.

And for the rest of your evening.

Reviews

Beautiful grounding meditation.