Anxiety Relief In 5 Minutes

Come into a more relaxed and spacious relationship with your experience of anxiety by adjusting your posture, take some intentional breaths, and guiding your attention back toward the present moment. End by setting an intention to do something for yourself so you can support a stable foundation as you ride the wave of the feeling of anxiety. This is a great track for people who are grappling with fear, worry, or concern about the future and want a quick reset.

Transcript

Welcome to a 5-minute guided meditation for anxiety. My name is Colin. I'm glad you're here. The goal of this meditation is not to get rid of anxiety, But to come into a different relationship to it. A little more spacious, A little more relaxed, And with a little more ease. Start by finding an upright, Comfortable position. Roll your shoulders back and down. Allow your chest to be broad, Your ears to be over your shoulders. Sides of your neck to be relaxed. Sit comfortably and with dignity. Notice your body making contact with the chair or whatever you're sitting on. Notice your feet on the floor. Temperature of the room. Allow your eyes to soften, You can close them if it feels comfortable. And notice the breath moving in and out through the nose. Together we're going to take three slow, Deep, Luxurious breaths. In for a count of four, Out for a count of six. Meet me at the end of an exhalation, So breathe out. Then in for 4 3 2 1 out for 6 5 4 3 2 1 in for 4 3 2 1 out for 6 5 4 3 2 1 in for 4 3 for six. See if you can relax as you exhale. Relax the shoulders, Relax your jaw, Your forehead. Let the breath return to a natural pace in and out through the nose. Let yourself settle and just exist for a second. Anxiety is a kind of fear about the future. But here's the thing, The future doesn't exist yet. The worst case scenario in your head is as real as the best case scenario. And ultimately, The best thing we can do is come back to the present reality. This is where we do our best with what's right in front of us, Instead of trying to solve problems that don't exist yet. So breathe. And focus your attention on something in the present moment, And we will use the breath for that. So notice where you feel the breath most strongly. Maybe the tip of your nose or the back of your throat. Or maybe your abdomen. If you're having a hard time feeling the breath, You can put a hand between your belly button and your lower ribs. Imagine you are a boat on an ocean and every breath is a wave and all you're doing is floating on top of the wave following it all the way in and all the way out. You don't have to do anything. You don't have to change anything. You're just noticing the breath from one moment to the next. You might notice that the mind will get distracted. That is totally normal and totally fine. You might have thoughts or feelings, Sensations or sounds around you. Just acknowledge that they're present. Acknowledge the sensations in the body, Acknowledge the sounds around you, And make the choice to come back to the breath. How curious can you be? About your breath in this moment. Where does it go in the body? Is the inhale longer than the exhale? How fast or slow is it moving. As you notice sensations in the body, Remember that underneath it all is your breath, Carrying you from one moment to the next. And instead of pushing away or resisting the feeling of anxiety, What if you were to treat it as a temporary guest in the body? Cordial, Maybe they're a little unpleasant in the moment, But knowing that they will eventually leave. And just making yourself as comfortable as you can while they're here. And with that, You can let go of any focus. You can slowly open your eyes. Notice if anything has shifted in your body or your energy levels. Maybe there's a greater feeling of spaciousness and ease. As you set an intention, How do you want to spend the next couple of minutes? Maybe going outside, Taking a break. Getting hydrated. Do something for yourself. Thanks for joining me, I'll see you next time.