Pause & Reset: Quick Anxiety Release - 3-Minute Practice

Find your way back to peace with this gentle anxiety-relief practice. Through calming breathwork and grounding techniques, this meditation offers a compassionate space to release anxiety and restore inner calm. Whether you're feeling overwhelmed, experiencing racing thoughts, or simply need a moment to reset, this practice provides simple yet powerful tools to help you return to the center.

Ideal for beginners and experienced meditators alike seeking quick relief from anxiety and stress.

Total time: 4 minutes

Transcript

Hello, I'm Jessie Galvin. Welcome to this quick meditation to relieve anxiety and bring you to a place of calm and safety. Find a comfortable seated position. If it feels okay, You can close your eyes and place your left hand over your heart, Your right hand on your belly. Begin with a deep breath in through your nose and sigh your breath out through your mouth. Repeat this breathing in through your nose, Feeling your belly, Your ribs and your chest expand. Releasing the breath through the mouth. On your next inhale, We take a count of four. Inhaling two, Three, Four. Hold the breath one, Two. Exhale two, Three, Four, Five, Six. Inhale two, Three, Four. Hold one, Two. Exhale two, Three, Four, Five, Six. Taking this twice more in your own time. Gently release the breath and bring your awareness to the hands on the heart and the belly. If it feels okay to do so, Repeating the words, I am calm. I am safe now. Allowing yourself a few moments to connect to these energies of calm and safety with this experience right now. We'll close this quick practice with a deep breath in through the nose. Sigh the breath out through the mouth. May you stay connected to this place of calm within yourself. Remembering you can return to this practice at any point as you need. I'm Jessie Galvin. Thank you for being here. Namaste.