Worry And Anxiety Release Meditation

Release worry and anxiety in this quick guided meditation inspired by a practice from Kelly's guided meditation journal You Are Not Your Thoughts.

Journal prompt- What thoughts kept coming into your mind when you were meditating? What is the likelihood of these thoughts coming true? Rank them from 1-5 on the likelihood of coming true (1 not likely, 5 very likely)

Transcript

So let's begin by getting comfortable,

Creating a long spine,

Softening the shoulders,

Releasing tension from the jaw,

And just letting the belly be soft.

Begin to notice your breath.

Just make note of your breath at first,

And then begin to send the breath down low into the belly,

Breathing low and slow,

Letting your breath be deep,

Intentional,

Yet easy at the same time.

Maybe feel yourself with every breath moving from a less of an activated state and into more of a restful state.

And now we're going to move into a relaxation breath.

So we'll begin by exhaling all of the air out of our lungs,

And then inhale for a count of four,

Three,

Two,

One,

Pause,

And exhale for seven,

Six,

Five,

Four,

Three,

Two,

One,

Pause,

Inhale,

Four,

Three,

Two,

One,

Pause,

Exhale,

Seven,

Six,

Five,

Four,

Three,

Two,

One,

Continue with this,

Inhaling for four,

Exhaling for seven,

Or adjusting slightly if you need,

But just make sure the exhales are longer than the inhales.

And as you're breathing in this way,

On that long exhale,

Imagine that any anxiety,

Stress,

Or worry is leaving your body,

Like the opening of a pressure valve,

And that pressure is released.

Every single one of those long exhales,

Letting go of some of that worry,

Anxiety,

Or stress.

And then every one of those inhales,

Bringing in that sense of calm,

Of simplicity,

Of presence.

And then exhaling,

Releasing anxiety or worry.

Inhaling,

Bringing in that peace and calm,

And exhaling the long breath out,

Releasing any of that worry or anxiety that you have,

Continuing with this cycle.

Breathing in this way for about one minute,

And then releasing your count of breath,

And just returning to that simple,

Easy breath pattern.

And taking a big,

Deep breath in through the nose,

Open mouth exhale,

Letting it go,

Bringing yourself back to the moment,

Hopefully feeling just a little bit better.

Thank you so much for joining me today,

And if you would like to journal,

I'll put a journal prompt in the show notes.

Reviews

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