Mindful Meditation Exercises for Anxiety

Di Freebird Meditations

Cosa imparerai

Explore how mindfulness and meditation can help you soothe anxious sensations and improve your ability to access resources you may not have recognized that were always there—an ability to anchor into safety and support, a sense of stillness at your core, and the ability to reside comfortably in the present moment. Mindfulness can help us better "respond" to what happens rather than expending precious energy by "reacting" through fighting or turning away from it. This can be practiced within our zone of tolerance and safety, thus strengthening our ability to adapt and be more resilient with practice and patience.

Freebird Meditations

Texas, USA

Katie Thomas is a licensed clinical therapist and has been in practice for 15 years. She hold several certifications and has advanced training in a variety of modalities. Such experience includes: certified yoga and meditation instructor, Mindfulness-Based trained practitioner, EMDR trained therapist, certified in Somatic Attachment Therapist and...

Lezione 1

Introduction To The Series and Helpful Overview

An overall introduction to the series that is helpful to listen to when starting out. Feel free to skip once continuing to practice the other meditation exercises. Wishing you the best with these practices. Please be kind to yourself in the process. As they say, it's a process, not perfection... You can do it!

Lezione 2

Observing and Noticing

This first meditation exercise begins with a brief discussion on the concept of observing & noting (or noticing) an essential skill in mindfulness-based practices. The meditation exercise itself will guide you by simply observing and noticing your breath, body, various sensations, mind, and subtle emotions in a comfortable, supportive, and nonjudgmental fashion. Through our ability to be aware of the moment, we can begin to respond (rather than react) to what we are experiencing. The meditation exercise begins at 5:10, total track of approximately 28 minutes in length.

Lezione 3

Mindfulness of the Breath

Again, this track begins with a brief discussion of the concept of basic breath awareness and the meditation exercise follows. The exercise will guide you in learning how to be more aware of your breath, in a comfortable way, without necessarily trying to change it but also learning to use it as an anchor for grounding and presence, and relaxation. The meditation exercise begins at 3:21, total track of approximately 20 minutes in length.

Lezione 4

Mindfulness of the Body

The track first begins with a discussion on mindful body awareness. The meditation exercise that follows will guide you in learning how to better work within the context of body awareness, scanning, working with tension, and inviting points of comfort and safety. This skill helps you learn how to be aware of your body in a safe and comfortable way, gain more presence, support, and ease, and help you reorient the over-active mind. The meditation exercise begins at 5:46, total track of approximately 31 minutes in length.

Lezione 5

Mindfulness of the Mind

The track begins with a brief discussion on the concept of bringing awareness to our mental landscape. The exercise will guide you in learning to be more aware of what is going on in your mind while being how a compassionate observer. This skill helps you to better see what your mind does, its patterns, tendencies, and habits. The meditation exercise begins at 5:32, total track of approximately 29 minutes in length.

Lezione 6

Mindfulness of Emotions

The track begins with a brief discussion on the concept of bringing awareness to our emotional landscape. The exercise will guide you in learning to bring gentle awareness toward all emotions through observing and noticing their felt presence with your body, breath, sensations, and mind. This skill helps you to witness your emotions from a place of support, safety, and compassion which can support the practice of responding to emotions rather than reacting to them. The meditation exercise begins at 3:39, total track approximately 25 minutes in length.

Lezione 7

Cultivating Mindful Self Compassion

Because learning how to develop deeper levels of compassion for ourselves is so needed, especially in the context of anxiety management, this meditation was provided for additional support. This meditation will help you invite your own sense of support and kindness for yourself, whether the concept is foreign or challenging. Track approximately 36 minutes in length.

Recensioni recenti

4.65

Natalia

July 21, 2025

Such a lovely set of meditations. The aim of each mediation was very clearly explained beforehand and the meditations themselves were beautifully narrated with a gentle soothing voice in a calm manner. I also appreciate that when a music was used, it wasn’t intrusive at all, it remained in the background. Thank you very much, this was the best...

Leigh

August 5, 2024

Thanks Katie for a clearly delivered and helpful course 👍 ❤

Chrissie

March 14, 2024

Incredible course. I am already experiencing so many of the changes your teachings produce. Thank you. 🙏🏼

laura

March 27, 2023

Very helpful 👌 ☺️. I will definitely return to this course to keep practicing

Lance

March 14, 2023

Found this entire experience very nourishing and perfect timing. I do many types of meditation and I now find the need to integrate a daily meditation practice that solely focuses on observing and identifying emotions and the feelings that lie underneath them so I not reacting to them rather responding to them with love and compassion. I also...

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