Three Minute Meditation To Calm Your Anxiety

This three-minute guided meditation by Martha Beck is designed to ease anxiety with the power of visualization and compassion. Begin by settling into a comfortable position and imagining yourself in a peaceful natural setting, surrounded by caring beings. You’ll gently invite your anxious feelings into the circle, acknowledging them with kindness and understanding. Through compassionate breathing and loving acceptance, your anxiety is soothed and welcomed home, allowing you to feel safer, calmer, and more supported as you continue your day.

Transcript

Hi,

I'm Martha Beck,

And this is your three minute meditation for easing and calming your anxiety.

So first find a place where you can be alone and comfortable.

You could be sitting,

Standing,

Even pacing,

Or lying down,

Whatever feels good to you.

Next,

I'd like you to imagine that you're in a natural environment that you really enjoy.

Maybe the beach,

Maybe a mountain meadow,

Maybe the grasses of a savanna.

You can hear the chirping of insects and birds,

Maybe the soft sound of the ocean or the breeze blowing.

And you're in a circle of beings that are sitting around a campfire,

And they're sitting just outside the circle where you sit and protecting you with an invisible wall of pure compassion that won't let anything in to hurt you.

Once you can sort of drink in this feeling,

I'd like you to now invite the part of you that is anxious into the circle.

Have it come sit down,

Picture it sitting,

And feel that it's still anxious and that you can have compassion for it.

Instead of asking it not to be anxious,

I'd love you to say to your anxiety,

You are welcome here exactly as you are.

I don't need you to change.

These loving beings don't need you to change in any way.

Anyone who'd been through what you've been through would be feeling anxious.

So you are allowed to stay here exactly as you are.

Now breathe and allow.

Breathe and allow.

Now feel your anxiety beginning to breathe with you.

Calmer,

Slower,

Deeper breaths.

Look at the anxious creature inside you.

Look into its beautiful eyes and say,

Thank you for trying so hard to keep me safe.

And now it is safe to rest.

So let me be the one to invite you in to be protected.

Breathe and allow.

Breathe and allow.

Hear the sounds of nature.

Feel the surrounding force of love and compassion.

Reach out and take your anxiety's hand and notice that it's becoming quieter and calmer.

Say welcome home.

And then shake it out.

Feel the change in your body,

In your breath,

In your mind,

And carry that with you as you go into the rest of your day.

Reviews

This was a very clearly guided and helpful practice. Will keep this on replay. Thank you for this Matha! 🙏🏻💝

This was wonderful, 👏🏼 bookmarked! A quick 3 minutes, does wonders. ✨️
It would be lovely if there were more tracks to listen to - for those of us who don't have a premium account. 🙏🏼💞 Many blessings. 🙌🏼

Great calming voice and unique ideas !! Love the pov of welcoming anxiety into your body and breathing with it!

🤗🤗🤗

So surprised that just simple act of allowing my anxiety to be as it is almost immediately let me relax! Really grateful for this helpful tool 🙏

Love you, Marty! So grateful to find you on Insight Timer 🩷

Thank you Martha! This is really very helpful!🙏🏻👏🏻✨

welcome this too

I really like Martha’s meditations. A real discovery for me 💚🩷

Thank you for this short breather, and thank you for this month's anxiety challenge 🙏

Helpful, doable, accessing the ability of our minds to change how we feel

Thank you Martha, namaste 🙏🏾☀️

So powerful and effective! Thank you.

What a wonderful brief meditation to realign my anxious parts. Thank you so much! 💖💖💖🥰

LOVED the imagery of the circle of friends/loved ones!!!!

Your offerings on insight timer are extremely helpful, outstanding! Thank you!

Thank you 🙏

Wonderful
Thank you so much

This is the most helpful recording I have found on insight timer. Thank you.

Thank you for opening my mind to have compassion for my anxiety!