Morning Reset For An Anxious Mind

If you wake up with a racing mind, a sense of unease, or the feeling that the day is already asking too much of you, this meditation is for you. This is a gentle invitation to begin again, before the demands of the day take over.
Through mindful breathing, grounding, and gentle awareness, you'll be guided to slow down, reconnect with the present moment, and create a little more space between yourself and your thoughts. You don't need to quiet your mind, fix how you're feeling, or force yourself into a positive mindset. This practice is simply an opportunity to meet yourself where you are, soften the grip of anxious thoughts, and approach the day with greater steadiness and self-compassion. Ideal for morning anxiety, overthinking, stress relief, grounding, mindfulness, and beginning your day with a greater sense of calm.

Transcript

I am so glad that you chose to be with me today in this moment. Here we are. A new day. The only thing you need right now is a place to sit, Along with a piece of paper, And something to write with nearby. I know your mind may already be racing. Maybe there are many things challenging you right now, And perhaps you have some really heavy things you're dealing with today. Whatever it may be for you, Please know that I'm holding space with you right now. Feel your feet connect to the earth. As you sit, Find a comfortable position and begin to notice the weight of your body in whatever you are sitting on. Sometimes, Closing the eyes can actually make our thoughts feel louder. So, I'm going to invite you to keep your eyes about halfway open. Let your eyelids just gently soften. Find that soft gaze out in front of you and find one spot where you can rest your gaze. Name that spot. Maybe even say it aloud if you can. Now, Keep your eyes focused on that spot, And take a big, Full breath in. . . Big breath out. Again, Fullest inhale. Long exhale. Now, Invite your mind to simply watch the breath as it flows in and out of your body. Your eyes can stay softly focused on the spot in front of you if you'd like. But if your mind begins to wander into other thoughts, Just gently bring it back to your breath. And take out any effort you might feel in trying to focus. You don't have to force your attention onto the breath. Instead, Let yourself lean back into it. Thank you. Where do you feel the breath? Is it expanding your chest? Is it expanding your belly? Wherever the breath is moving, Just simply notice it. In fact, See if you can become almost fascinated with it. Following the inhale as it enters the body. And following the exhale as it leaves. I'm still here, But I'm going to be quiet for a moment, So you can settle the mind. If your mind has wandered, Come back to the breath. If your gaze is moved from that original spot, Gently bring it back. And as you return to the breath, Notice if anything in your body has started to effort or tense. Your jaw, Your shoulders, Your belly. Just give those places permission to soften. Now let your eyes open a little wider, While allowing yourself to stay in this quiet space you've created. Reach for your paper and something to write with. I want you to begin writing down the anxious thoughts or situations that brought you here today. It may be one long paragraph, It might be a running list. There is no right way to do this. Just begin with one thought, And then continue to write whatever comes to mind. What are you worried about? What is causing your anxiety? What is stirring beneath the surface that you can allow to come out and live on this piece of paper for a little while? Don't filter yourself. For the next couple of minutes, Just put it on the paper. I'll be right here to bring you back. Now finish the thought you're writing. And when you're ready, Just fold up the piece of paper and come back to your seat. Notice how you feel. There may be relief, There may be lightness, There may simply be more awareness of what has been mooring you. Whatever it is, Don't judge it. Just observe. Come back to your breath. And as we begin, Let yourself ride the waves of the inhales and the exhales. And with your eyes halfway closed, Find that spot in front of you again. And as you rest in your breath, Imagine for just a moment that you don't have to carry all those worries. Even if it's only for the next few minutes. You've given those worries somewhere else to live. They're on the paper now. You don't have to hold them all inside your mind. Take a big breath in. . . And a big breath out. Worry is a very curious thing. Sometimes it makes us feel as though we're doing something. As though, If we think about the problem long enough, Turn it over enough times, Analyze it from every possible direction, Eventually we'll worry our way into a solution. But worry often just asks us to carry more than we're equipped to carry. It creates a weight that follows us into our work, Our relationships, Our conversations, And our lives. Take a big breath right into your chest. And exhale. You don't have to hold it all right now. The things you wrote on that piece of paper may still need your attention, But they don't need your attention every moment. You don't have to carry them constantly in order to care about them, And you don't have to worry your way into a situation. Take the pressure off of yourself. For these few moments, You have given yourself a gift of setting your burdens down. You've given them another place to reside. And in doing so, You've created a little more space inside of yourself. Space to breathe, Space to rest. Space to simply be here. Keep breathing. And for one more minute, Let everything in your body soften. There's nothing to solve. There's nothing to fix, There's nothing you need to figure out. Let the waves of your breath become your full focus. Begin to open your eyes fully now. Notice the space around you again. Notice your body, Your breath. And notice whether there is even a little more space inside of you than there was when we began. The things on that piece of paper will be there when you're ready for them. You don't need to carry them with you into every moment of this day. And when you notice yourself picking them back up, Remember this space that you've created. Come back to your breath, Come back to your body, And know that you don't have to figure everything out right now. You only have to meet this moment. Take one final breath in. And let it go. And when you're ready. Begin your day.