Welcome to this brief guided meditation to help you find calm and relief quickly when overwhelmed with anxiety.
Find yourself in a comfortable position,
Softening your gaze.
Begin by checking in with your inner landscape.
Notice what's there.
A felt sense of how you are right now.
Feel where your body meets support.
Take a long,
Slow,
Deep inhale.
Then gently let that go.
Let's do that one more time.
Long,
Slow,
Deep inhale.
And gently release.
Allow your body weight to descend to the ground.
Imagine the weight of your body draining down the crown of your head,
Shoulders,
And torso into the bottom half of your body.
Allow all the weight to rest heavily in your seat.
Allow your entire body to land on the ground.
As you discover your breath,
Witness the breath move in and out.
Pay mindful attention to the breath rising on the inhalation and falling on the exhalation.
Maintain this awareness of easeful,
Fluid breathing as you discover your in-breath and as you discover your out-breath.
Just watch the breath ebb and flow like waves in the sea.
As you welcome the arrival of your presence.
Gently look at your surroundings and identify five things you can see at this moment.
It could be a book,
A chair,
Anything in your surrounding.
Identify four things you can touch or feel around you.
It could be the ground beneath you.
A cushion.
A table.
Anything you can touch or feel.
Identify three things you can hear.
Any external sound in the environment.
Perhaps the sound of cars.
The heater or air conditioner.
Identify two things you can smell at this moment.
It could be your perfume or cologne.
The smell of books.
Food.
Flowers.
Anything.
Identify one thing you can taste right now.
What do you taste inside of your mouth?
Gum.
Coffee.
Perhaps the food you had just eaten.
Take your time.
No rush at all.
As you prepare to transition to your day to day life,
Give time to appreciate your presence.
Place one hand on your chest.
The other hand on your belly.
Notice the feeling of your breath beneath your hands.
Welcoming yourself again and again.
To this easeful moment.
