Stop Anxiety In 5 Minutes: A Simple SOS Grounding Practice

If you are struggling with anxiety or racing thoughts right now, this 5-minute grounding exercise is designed to pull you out of your head and back into your body. I have struggled with anxiety for most of my life, and through years of research, this specific blend of Ujjayi breath and somatic grounding is the quickest, most effective tool I’ve found to find peace in the middle of a storm.

In this short session, I’ll guide you through a 5-minute meditation that uses the power of your own touch and breath to regulate your nervous system. Whether you are at work, at home, or trying to fall asleep, you can use this practice to find an immediate sense of safety and ease.

Transcript

Hi friends, I wanted to share that I have struggled with anxiety for the majority of my life. And therefore, I had to research all sorts of ways in order for me to be able to deal with that anxiety so I can get through my day in a healthy way. And there's one thing in particular that I found to be very quick and very effective in allowing myself to ground myself back within myself and away from the racing thoughts in my mind. And that is a form of breathing and meditation and grounding, Which I'll share with you today. So I'm going to go through a five-minute grounding and breathing practice with you, And we can do that right now if you're struggling with anxiety right at this moment. I can show you just how quickly you can get away from those racing thoughts in the head and be more grounded within yourself. So we'll do that now. So first we'll start off with the insight timer for five minutes. And get comfortable wherever you're seated or laying down. And just start to breathe. Close your eyes if you haven't already. Just begin with allowing your shoulders. To relax. Take a deep breath in and exhale. As if cascading that exhale. Down into your shoulders and allowing them. To draw up and relax. In the yogic practice, There's a form of breathing called ujjayi breath. Which just creates a little bit of a noise on the exhale in the back of your throat, And it sounds like this. Take a deep breath in. And allow your shoulders to drop and relax. Put one hand on your chest and one hand on your stomach. Take a deep breath in. Exhale through the mouth or the nostrils. Whichever feels comfortable and most natural to you. Focus your attention on how your body expands with the breath. How your chest expands, How your stomach expands. Take a deep breath in and exhale. Feel the warmth. Of your body expanding. Underneath your hands with each breath. Deep breath in. Relax. Focus your attention on releasing the tension from your shoulders. Feel the warmth of your body underneath your hands. Allow yourself. To ground within yourself. With each exhale. Deep breath in. Let it all go. Feel the sensation of your body. Underneath your hand. Ground your soul. Within yourself. With each exhale. Allow your shoulders. To release. To relax. One more breath in. And exhale. Ground yourself. Within yourself. And whenever you're ready while keeping attention in the body. Feeling the sensation underneath your hands. The warmth of your body. Feel free at your pace to gently open your eyes. I hope this practice has allowed you to relax, To ground yourself within the body. And get yourself, Get your attention away from those racing thoughts in your mind. Thank you so much today for relaxing with me and enjoying this practice with me.