Welcome.
This calming anxiety meditation is designed to ease anxiety.
Begin by taking a comfortable position.
Choose a tall posture that allows the breath to flow easily.
That helps constriction.
Rest your hand effortlessly in your lap when you're ready.
Then begin by closing your eyes.
Worry and anxiety affect all of us,
Especially during times of pressure.
In fact,
Tens of millions of people suffer from anxiety.
It's one of the most common mental health issues in the world.
So if you've experienced it,
You're not alone.
Anxiety makes people feel nervous,
Tense,
And overwhelmed.
It evokes emotion such as worry,
Agitation,
And distress.
It's felt in the mind as well as in the body.
It manifests in many ways.
Anxiety is caused by our biology and genetic predisposition,
As well as our views,
Coping mechanisms,
And stress.
It's often a response to future concerns that people don't actually need to have awareness of an exact cause.
To experience that the mind can become anxious,
Even without an unidentifiable fear.
Fortunately,
Mindfulness and meditation practices are extremely effective in alleviating anxiety.
When you become more consistent in your meditation practice,
You learn how to respond to anxiety in a healthier way.
And you learn ways to soften your reactivity and practice techniques like noticing and pausing.
You'll also explore the nature of change in how to befriend anxiety rather than run from it.
Start with a simple breathing exercise.
Focusing the mind on the breath or the body helps connect us to the present moment.
This is useful in times of anxiety because when we're focused on the here and now,
We aren't fixating on the past or future concerns.
Focusing on the present moment offers our mind a break from being preoccupied and reacting to our thoughts.
It also gives us a chance to step back from the spiral of worry to observe what's happening with the calmer mind.
Let's start by taking a few long,
Deep breaths.
Any thoughts or concerns fade into the background and allow the full length of your body to relax.
With each breath you take,
Begin to feel more and more at ease.
Observing each inhale and each exhale as it connects to this very moment.
Let's shift our attention to quality,
Scanning it from head to toe.
We'll start at the top of your head,
Not looking for anything in particular,
Just noticing sensation here.
You might even notice sensations from the lips.
Notice if there is any tension or tightness,
If it's possible to soften.
Focus on the sensations here.
Maybe just a tingling or pulsing.
Keep cool.
You may not notice any sensations,
Just accept what is.
It's common to hold emotions.
Notice if there's any tightness or discomfort.
Now bring your awareness to the pelvis,
Noticing any tightness or tension.
Direct your awareness down the sides of your hips.
When we focus our attention on the breath,
We offer our minds a chance to slow down and gain perspective.
Mindfulness helps create space,
So we're able to be less reactive to our thoughts.
That's part of why it's so useful in alleviating anxiety.
We're coming to the end of our session.
Start to wiggle your fingers and your toes.
Then when you're ready,
Lightly open up your eyes with a soft gaze.
Congratulations on completing your calming anxiety meditation.
