Mindfulness Meditation For Anxiety - A Practice Series - by Freebird Meditations

COURSE

Mindfulness Meditation For Anxiety - A Practice Series

With Freebird Meditations

This course is an invitation into mindfulness as a path of learning to be with yourself in a different way, especially in moments of anxiety. Rather than trying to push anxiety away, you’ll be guided to gently notice what’s happening in your thoughts, your body, your breath, and your emotions, and begin relating to those experiences with more awareness and care. Each lesson includes a short teaching followed by a guided practice, so you can experience these tools directly. Over time, these foundational practices help you build a steadier way of responding, with more space, clarity, and support. You’re invited to move at your own pace and stay within what feels manageable for you. This is a practice that unfolds gradually. As Jon Kabat-Zinn reminds us, “You can’t stop the waves, but you can learn to surf.” I’m really glad you’re here, and I hope you find something here that feels supportive.

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Meet your Teacher

Freebird Meditations
Texas, USA

Katie is a mindfulness teacher and somatic therapist with advanced training in nervous system regulation and trauma-informed care. Much of her work supports people living with anxiety, overwhelm, and the subtle ways the body, mind, and psyche hold the pace of modern life and all that we have experienced. Her approach weaves mindfulness with body-based awareness, creating space for change to unfold over time. There is a quiet thread through all of her work: learning to listen inwardly, to notice what’s happening in the body, and to meet it with more space, a gentler pace, and curiosity. From that place, something begins to shift. Not all at once, but in ways that are steady, meaningful, and sustainable.

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7 Days

5.2k students

4.7 stars

26 min / day

Anxiety

English

Lesson 1

An Introduction To The Course And What You Can Expect As You Begin

This lesson offers a brief overview of how this course works and what you can expect as you move through it. At the heart of this process is mindfulness, a way of being with your experience that can bring more awareness, presence, and care to moments of anxiety. Rather than trying to change or get rid of it. Each practice builds on the last, helping you develop a steadier way of being with yourself over time. You’re welcome to move at your own pace and return to these practices as often as you’d like.

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Lesson 2

Observing And Noticing

This lesson introduces the practice of observing and noticing, a foundational skill in mindfulness. In the meditation, you’ll be invited to gently bring awareness to your breath, your body, and what’s present moment to moment, including thoughts, sensations, and subtle emotions. The emphasis is simply on noticing, in a way that feels supportive and nonjudgmental. With practice, you may begin to notice a little more space in your experience, and with that, a greater ability to respond with intention. You’re always welcome to move at your own pace. If anything feels like too much, you can ease back and return when it feels right. The guided meditation begins at 5:10. Total length is approximately 28 minutes.

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Lesson 3

Mindfulness Of The Breath

In this practice, you’ll be invited to bring gentle awareness to your breath. There’s no need to breathe in a certain way or try to change anything. We’re simply allowing the breath to be experienced, as it naturally moves. At times, the breath can also serve as a quiet anchor, something you can return to for a sense of grounding or presence. As always, you’re welcome to move at your own pace and relate to the practice in a way that feels comfortable and supportive. The guided meditation begins at 3:21. Total length is approximately 20 minutes.

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Lesson 4

Mindfulness Of The Body

In this practice, you’ll be invited to bring awareness to your body at your own pace. You may notice somatic sensations, areas of tension, or places that feel more comfortable or supported. This can include a simple body scan and moments of orienting toward ease. Over time, this kind of awareness can help you feel more present and supported in your body, while also offering a natural way to settle an active mind. You’re always welcome to move slowly and stay within what feels comfortable for you. If it’s sometimes hard to put words to what you’re sensing in your body, working with a simple list of somatic sensations can help build that awareness over time. You’re welcome to explore that further through my profile if it feels supportive. This practice can be especially supportive if you also choose to continue into The Body Is the Way, where we deepen this relationship with the body through more focused, guided work. The guided meditation begins at 5:46. Total length is approximately 31 minutes.

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Lesson 5

Mindfulness Of The Mind

In this practice, you’ll be invited to simply witness what your mind does. You may begin to notice thoughts, patterns, and tendencies as they come and go, without needing to change or figure them out. The intention is to relate to your mind as a gentle, compassionate observer, a witness. Over time, this can help you see your mind more clearly and create a little more space in how you respond. As always, you’re welcome to move at your own pace and stay within what feels supportive. The guided meditation begins at 5:32. Total length is approximately 29 minutes.

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Lesson 6

Mindfulness Of Emotions

In this practice, you’ll be invited to gently notice your emotions as they arise. You may begin to sense how emotions show up in the body, the breath, and the mind, allowing them to be there without needing to change anything. The emphasis is on observing and allowing, in a way that feels manageable. Over time, this can help you relate to your emotions with more steadiness and compassion, creating a little more space in how you respond. As always, you’re welcome to move at your own pace and stay within what feels comfortable for you. If it’s sometimes difficult to name what you’re feeling, working with a feelings wheel can be a helpful way to build that awareness. You’re welcome to explore a simple version through my profile if it feels supportive. The guided meditation begins at 3:39. Total length is approximately 25 minutes.

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Lesson 7

Cultivating Mindful Self-Compassion

This practice invites you to cultivate a more compassionate relationship with yourself. At this point, you may be noticing that much of this work is about how we relate to our experience. And often, especially in moments of anxiety, what’s needed is a bit more understanding, patience, and care. Self-compassion can feel natural for some and unfamiliar for others. Wherever you find yourself is completely okay. This is a practice that unfolds over time. In this meditation, you’ll be gently guided to begin inviting a sense of support and kindness toward yourself in a way that feels genuine and manageable. You’re always welcome to move at your own pace and take what feels supportive. Track length is approximately 36 minutes.

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4.7 (73)

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

XO

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