COURSE

Mindful Meditation Exercises for Anxiety

Explore how mindfulness and meditation can help you soothe anxious sensations and improve your ability to access resources you may not have recognized that were always there—an ability to anchor into safety and support, a sense of stillness at your core, and the ability to reside comfortably in the present moment. Mindfulness can help us better "respond" to what happens rather than expending precious energy by "reacting" through fighting or turning away from it. This can be practiced within our zone of tolerance and safety, thus strengthening our ability to adapt and be more resilient with practice and patience.

Anxiety Stress & Anxiety Resilience Health & Happiness Stress Secular Mindfulness Secular Mindfulness Mindfulness Meditation

Meet your Teacher

Freebird Meditations

Texas, USA

Katie Thomas is a licensed clinical therapist and has been in practice for 15 years. She hold several certifications and has advanced training in a variety of modalities. Such experience includes: certified yoga and meditation instructor, Mindfulness-Based trained practitioner, EMDR trained therapist, certified in Somatic Attachment Therapist and CBT, and also provides breathwork therapy. She commonly works with individuals struggling with anxiety. However, it was initially her own personal challenges with anxiety and attention that led her toward the journey of meditation and mindfulness. Since then, she has been a consistent participant in meditation, mindfulness, and movement-based practices. She has enjoyed integrating such work within the scope of her practice and is honored to have witnessed remarkable transformations brought about through mindful, compassionate self-awareness.

7 Days

5.0k students

4.7 stars

26 min / day

Anxiety

English

Lesson 1

Introduction To The Series and Helpful Overview

An overall introduction to the series that is helpful to listen to when starting out. Feel free to skip once continuing to practice the other meditation exercises. Wishing you the best with these practices. Please be kind to yourself in the process. As they say, it's a process, not perfection... You can do it!

Lesson 2

Observing and Noticing

This first meditation exercise begins with a brief discussion on the concept of observing & noting (or noticing) an essential skill in mindfulness-based practices. The meditation exercise itself will guide you by simply observing and noticing your breath, body, various sensations, mind, and subtle emotions in a comfortable, supportive, and nonjudgmental fashion. Through our ability to be aware of the moment, we can begin to respond (rather than react) to what we are experiencing. The meditation exercise begins at 5:10, total track of approximately 28 minutes in length.

Lesson 3

Mindfulness of the Breath

Again, this track begins with a brief discussion of the concept of basic breath awareness and the meditation exercise follows. The exercise will guide you in learning how to be more aware of your breath, in a comfortable way, without necessarily trying to change it but also learning to use it as an anchor for grounding and presence, and relaxation. The meditation exercise begins at 3:21, total track of approximately 20 minutes in length.

Lesson 4

Mindfulness of the Body

The track first begins with a discussion on mindful body awareness. The meditation exercise that follows will guide you in learning how to better work within the context of body awareness, scanning, working with tension, and inviting points of comfort and safety. This skill helps you learn how to be aware of your body in a safe and comfortable way, gain more presence, support, and ease, and help you reorient the over-active mind. The meditation exercise begins at 5:46, total track of approximately 31 minutes in length.

Lesson 5

Mindfulness of the Mind

The track begins with a brief discussion on the concept of bringing awareness to our mental landscape. The exercise will guide you in learning to be more aware of what is going on in your mind while being how a compassionate observer. This skill helps you to better see what your mind does, its patterns, tendencies, and habits. The meditation exercise begins at 5:32, total track of approximately 29 minutes in length.

Lesson 6

Mindfulness of Emotions

The track begins with a brief discussion on the concept of bringing awareness to our emotional landscape. The exercise will guide you in learning to bring gentle awareness toward all emotions through observing and noticing their felt presence with your body, breath, sensations, and mind. This skill helps you to witness your emotions from a place of support, safety, and compassion which can support the practice of responding to emotions rather than reacting to them. The meditation exercise begins at 3:39, total track approximately 25 minutes in length.

Lesson 7

Cultivating Mindful Self Compassion

Because learning how to develop deeper levels of compassion for ourselves is so needed, especially in the context of anxiety management, this meditation was provided for additional support. This meditation will help you invite your own sense of support and kindness for yourself, whether the concept is foreign or challenging. Track approximately 36 minutes in length.

4.7 (72)

Recent Reviews

Natalia

July 21, 2025

Such a lovely set of meditations. The aim of each mediation was very clearly explained beforehand and the meditations themselves were beautifully narrated with a gentle soothing voice in a calm manner. I also appreciate that when a music was used, it wasn’t intrusive at all, it remained in the background. Thank you very much, this was the best course I’ve completed so far 🙏🧡

Jamie

April 21, 2025

I find her teaching helpful to calm my anxiety with her soothing voice

Quentin

January 29, 2025

A great series of instructional practices to help set you in the path to accepting and adapting to anxiety and stress. Thank you.

Tyler

December 28, 2024

Great course

Leigh

August 5, 2024

Thanks Katie for a clearly delivered and helpful course 👍 ❤

Richard

April 2, 2024

Wonderful!

Chrissie

March 14, 2024

Incredible course. I am already experiencing so many of the changes your teachings produce. Thank you. 🙏🏼

Sue

August 21, 2023

This was a wonderful meditation. I feel much better and more peaceful.

Charo

June 17, 2023

Thank you

Daniela

April 7, 2023

Thank you ! 🌈🧘🏻‍♀️🙏

laura

March 27, 2023

Very helpful 👌 ☺️. I will definitely return to this course to keep practicing

Lance

March 14, 2023

Found this entire experience very nourishing and perfect timing. I do many types of meditation and I now find the need to integrate a daily meditation practice that solely focuses on observing and identifying emotions and the feelings that lie underneath them so I not reacting to them rather responding to them with love and compassion. I also bringing this into my presence practice I do when I go hiking, a walking meditation , observing my emotions and where I feeling them in my body and taking note. Fantastic stuff. thanking you.

Melissa

March 10, 2023

Great practice

Hannah

March 4, 2023

My life was spiraling out of control when I started to listen to this course, it came at the right time and I was guided to choose. When I reached day six or I should say the number said six it was the mindfullness session it just kept coming up each day and I was waiting for the seventh and last but it never came I listened to this session a few times before realizing that it was indeed the last one, so again I felt guided that I was meant to get this important lesson in my life and I did. I found my self respect through compassion for myself and now I feel free, a whole new space has opened where there was just a gaping black hole swallowing me up. Mega thanks for your inspiration, insight and guidance the wind beneath my wings so I can soar, the rythym to my dance♥️💃🏽🦉

Sam

February 27, 2023

Great course. Each day builds upon the previous lessons. Thank you for creating this course

Rory

February 23, 2023

Great, well done.

Meg

February 20, 2023

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