Welcome to Rackbed Reset,
An anxiety relief meditation.
Find a quiet and comfortable space to sit and stand.
Take a moment to acknowledge that you are here in this present moment.
Sensory awareness.
Engage your senses.
Notice five things that you can see.
Four things you can touch.
Three things you can hear.
Two things you can smell.
And one thing you can taste.
Allow this to bring your awareness to the present moment.
Pulse check.
Place your hand on your heart and feel its rhythm.
Close your eyes and synchronize your breath with the heartbeat.
Inhale for four heartbeats.
Hold for two.
And exhale for six.
Allow this steady beat to ground you.
Gratitude flash.
Shift your focus to gratitude.
Think of something you are thankful for.
Think of something you are thankful for.
A person,
A moment,
Or a simple pleasure.
Let this positive thought permeate your mind,
Bringing you into the here and now.
Body scan.
Close your eyes and bring your attention to your body.
Start with your toes.
Gradually move upward.
Notice any areas of tension or discomfort.
With each breath out,
Release the tension,
Allowing it to melt away.
Affirmation.
Repeat this simple affirmation to yourself.
I am safe,
And this too shall pass.
Visualize a calming light surrounding you.
Repeat this simple affirmation to yourself.
I am safe,
And this too shall pass.
Visualize a calming light surrounding you,
Offering protection and tranquility.
Safe space.
Picture a serene place.
Your personal haven.
It could be a beach,
A meadow,
Or a quiet room.
Visualize yourself there,
Feeling the calmness and peace enveloping you.
Stay here for a moment,
Soaking in the calm safety.
Grounding breath.
Inhale deeply through your nose,
Counting to four.
Hold your breath for a count of seven.
And then exhale slowly through your mouth for a count of eight.
Repeat this two more times.
Two or three times,
Allowing your breath to anchor you back in the present.
Release and shake.
Take a deep breath.
Hold it for a moment.
And then exhale with a vigorous shake of your whole body.
As you shake out any residual tension,
Imagine releasing all of your stress and anxiety into the air.
Now open your eyes,
Stand tall,
And sense the shift in your energy.
These quick techniques are your go-to tools for instant SOS anxiety relief.
Keep them in your toolkit for whenever you need a rapid reset.
