Meditation To Calm An Anxious Mind

When anxiety makes the mind feel scattered, we sometimes need a physical anchor to bring us back to the present. This meditation guides you through a grounding practice including an accessible alternative to box breathing. For some, the 4-2-6 box breath feels better in their system than a traditional box breath. With an extended exhale this breathing rhythm helps the parasympathetic nervous system come online.
Music Credit: Charlie Gates, Sounds by Charlie

Transcript

Welcome, Let's begin by finding a comfortable position, Either sitting or lying down. When you arrive, Take a slow, Deep breath in through your nose and exhale fully through your mouth. With each breath, Inhale deeply and exhale slowly. With each breath, Feel your body softening just a little bit more. Notice where you feel your body making contact with the ground, The chair, The support beneath you. Allow yourself to feel supported. There's nothing you need to hold up right now. The earth has you. Now turn your awareness towards your mind. If your thoughts feel scattered, Busy or fast, Imagine each one as a leaf caught in the wind. You don't need to chase them. You don't need to grab them. Just picture each thought slowly floating down, Leaf by leaf, Landing on the ground around you, Perhaps even noticing that one thought lands with every exhale. And if another wave of thoughts come in, That's okay. Just notice them and watch them drift down. Imagine your breath like the gentle breeze guiding them to rest. You may bring one hand to your heart or belly and ever so gently remind yourself, I am here. I am safe. I can let my mind rest. Allowing your breath to saddle into a rhythm. Could be its natural rhythm. If it's feeling like it needs a bit of structure, An invitation to try a different sort of box breath. In this one, We inhale to a count of four, Hold for a count of two, And exhale for a count of six. So it'll go something like inhale, Pause, Exhale. If that pace or rhythm doesn't feel right, Just allowing your breath to do what it wants. And even noticing with each exhale, Another leaf falls to the ground. Each exhale inviting more calm. Staying with whatever rhythm you're in, Allow your nervous system to settle, Which lets your body know it's okay. And when you're ready to close, Gently bringing your awareness back to your body. Notice your feet, Your hands, Your shoulders. Take one deep breath in and sigh it out. When you're ready, Gently opening your eyes if they were closed. Thank you for taking this time to practice with me. Know that even this small pause is medicine. You are already whole. I'll meet you back here whenever you're ready.