Working With Anxious Thoughts - 5 Minute Daily Insight

This is a mindfulness meditation practice to work with anxious thoughts through meeting them with kindness, acceptance, and non-judgment and returning attention to the body and breath. In this way, we untangle ourselves from anxious and worried thoughts that can be debilitating -- and can live with greater ease and freedom.

Transcript

Hi and welcome to the Daily Insight.

My name is Hugh Byrne and I'm a meditation teacher here on Insight Timer.

Today's meditation will focus on relieving stress.

This five-minute meditation will focus on calming and settling the body and the mind.

Begin by finding a relaxed,

Comfortable posture,

Sitting on a chair,

A cushion or a bench.

Let your eyes gently close,

If that's comfortable for you.

Or keep them open with a soft,

Unfocused gaze.

Feel the weight of your body and the contact with the surface beneath you.

Invite your shoulders to relax and soften.

Let your hands rest in your lap or on your knees.

Feel yourself here,

Letting go of other concerns,

Memories,

Plans.

Now take a full,

Deep in-breath,

Filling the chest and the lungs.

And on the out-breath,

Breathe out fully.

Imagine you're releasing any tensions or stresses that might have built up.

And as you breathe in,

You might invite in a quality of calm.

You could say the word calm or peace to yourself.

Breathing in,

Calming the body.

Breathing out,

Calming the mind.

And as you breathe in and out with long,

Full breaths,

You can invite a smile to your face,

Letting the corners of your mouth and your eyes come into the expression of a smile.

If it's helpful,

You could think of a loved one or a dear friend who easily makes you feel happy,

Joyful.

The smile sends a message to our brain and our nervous system that we can be at ease,

That we don't need to be hyper-vigilant.

And this can help us release stress.

If you're feeling tense,

Tight,

Stressed or anxious,

You could send yourself a wish of ease and peace.

May I live with ease and with kindness.

May I be peaceful and at ease.

You could put your hand on your heart and wish yourself well.

May I be happy.

May I be peaceful.

May I be at ease.

Finishing with the words of the poet Dorothy Hunt,

Peace is this moment without judgment.

This moment in the heart space where everything that is,

Is welcome.

Reviews

Thank you 🙏 this really helped me lift my mood and start the day in a place of calm and positivity

That was perfectly lovely, like inhaling the steam from a special mug of tea as the warmth moves through your body. 💝 🫖 🍵 💝😌

This was just wonderful Hugh. Thank you. I am recommending your meditations to friends who needs a good introduction to it!

Thank you for this peaceful and calming practice. Namaste

Thank you. This meditation helped me to be more present

Spot on. Body awareness, compassion and use of the senses and breath in a few minutes 🙏

Wow! Great practice. Brief and powerful. Thank you!

perfect way to quickly re-center when it feels like my to do list is overwhelming and I need to prioritize.

I really like your voice and spirit. It helped me so to place my hand on my heart ……
bless you ⭐️

Quick but powerful reset for a worried/busy/stressed mind. The breath and the smile are so helpful. A great tool to have. Thank you!

This was so helpful. Short and effective. I’ll definitely return to this often. I feel calm and peaceful. Thank you. 🤎✨

I’m in a lot of pain today. I still appreciate it your message. I’d like to know if you have this five minute presentation every day. Thank you

Very calming. I let go🙏

Simply wonderful 🙏

Thank you, Hugh. Your meditations are always so helpful.
Calming anxiety is difficult at times, I appreciate your words and guidance 💖💖

💓

My favorite short guided meditation. Recommend this one to clients frequently. Hugh’s soothing voice resonates with a peaceful space inside you.

Great

Perfect. Thank you

Perfect 🤩