Ease Anxiety: On The Spot Practice

This short meditation is designed to help ease anxiety and calm your nervous system. It can be used on the spot, at any point in the day when you notice anxiety present, or can be used at any point when you want to feel more grounded, steady and balanced.

Music: Music by Grand_Project from Pixabay ("Deep Meditation")

Disclaimer: This meditation is purely for educational purposes and is not intended as a psychological intervention or as a substitute for professional mental health or other services.

Transcript

Take a moment to feel your body supported wherever you are resting.

Notice all the places your body is making contact with the surfaces that are supporting you.

Notice the firmness or softness,

Warmth or coolness,

Gentle pressure or other sensations behind your back and underneath you.

If your feet are on the ground,

Notice the sensations of support at the soles of your feet.

You might picture roots like roots of a tree growing out from the soles of your feet or other points of contact down into the earth,

Spreading far and wide and deep towards the center of the earth,

Creating a strong foundation of stability.

Like the roots of a tree,

Those roots keep you grounded and stable.

Let your breath flow naturally through your nose and release it slowly through your mouth through pursed lips like gently blowing out candles.

With each exhalation,

Invite your muscles to soften,

Your forehead,

Your jaw,

Your neck,

Your chest,

Your upper back,

Your lower back,

Your hips,

Your legs,

Your feet.

On each inhalation,

Imagine breathing in any inner resource that might support you in this moment with whatever is here now.

You might breathe in courage,

Calm,

Patience,

Equanimity,

Acceptance,

Self-compassion,

Commitment to your values,

Inner peace,

Perspective,

Or anything else.

Feel yourself filling up with whatever you choose to invite in.

Imagine drawing in this nourishment as if through the tree roots and up into your body.

Use your imagination to feel that quality present now throughout your body,

Supporting you and surrounding you.

See this quality surrounding and comforting any parts of you that need its nourishment.

Breathe that quality in and out through your heart center,

Nurturing you with its energy.

Send yourself some appreciation for taking this time to pause and nourish yourself.

Take as much time as you need,

And when you're ready,

Come back into the room.

Reviews

Such a calming voice and meditation. Thank you for your guidance.