Reduce Anxiety Quickly & Simply

A helpful break from your stressful or anxious day, this quick guided meditation is designed to calm the body and relax the mind with controlled breathing. We'll start with centering, then move to identifying stressors, and end with action. Not only a tool to decrease anxiety and stress, but this session can also help you set up for a more peaceful and present life. Through a consistent meditation practice, you will rewire and retrain the brain to become more focused, positive, and productive.

Transcript

This meditation will focus on learning how to be less anxious through controlled breath and mindful consciousness.

Find a quiet and calm spot to meditate and assume a comfortable,

Upright body position.

Close the eyes and allow your mind to center to the present as you start to deeply and slowly inhale through the nose.

Allow yourself to release any thoughts and emotions that don't concern the present,

And then exhale letting go of the past and not anticipating the future,

Just being here.

Keep going with your controlled conscious breath,

Inhaling and exhaling.

As you breathe,

Allow yourself to settle into your serene space,

Inviting and noticing inner calmness taking over.

Like the thoughts you let drift away,

Connect with the breath and realize that any distraction,

Stressor,

Anxiety or event will also pass.

Everything is just passing,

And you have control over what enters and exits your thought space,

And what does and doesn't take up your time and energy.

So stay with the breath.

Allow yourself to set free any worry,

So not worrying about deadlines,

Relationships,

Or even if you're meditating or breathing properly.

Don't worry if your experience is or isn't living up to expectations.

You nor meditation can change what happens to you,

But you can change how you choose to respond.

So inhale and exhale.

With the next few rounds of breath,

Begin to think about what causes your anxiety.

Breathing deeply and digging deeply,

Getting to the root of your stress.

When you figure out the inflicting stressor,

You can begin to understand how to avoid that associating anxiety.

And then begin to acknowledge that you have control over your emotions,

Thoughts,

And stress,

Instead of letting those emotions control you.

You are not your emotions,

And you are not your thoughts.

They have no power unless we allow them to.

So stay with the breath.

Take a deep inhale and a deep exhale.

From here,

Begin counting down from 40,

On your own,

Letting your breath guide you.

And then together,

We'll take a deep inhale and a deep exhale.

Your brain is plastic,

Meaning it has the ability to change.

A regular practice can retrain and rewire your brain to be more focused and conscious,

And less vulnerable to anxiety and stress.

Remember that you can come back to your breath in order to refocus your mind to the present at any time.

Take one last deep inhale,

And then open the mouth and audibly exhale,

Releasing.

And then,

Take one last deep exhale,

And then open the mouth and audibly exhale,

Releasing.

Reviews

Beautiful, and effective.

This was excellent. The only thing was during the direction to count backwards from 40 using the breath as a guide. I didn’t get even halfway before she started talking again. I used an in breath for one count and an out breath for the next number. Guess I should use 2 numbers for the in and 2 for the out. That’d get me closer!

Thank you so much!!! This meditation helped me calm my anxiety.

Very calming. Thanks!

Very easy and calming. Will practice this again. Thank you 😊

Great short meditation, very relaxing and focused. Good way to start the day!

Excellent and with no BS

World like a charm, very calming and mindful moment 🙏❤️

I appreciated some space for silence and not all just talking in this💚. Thank you.

Excellent to start your morning routine!