Bite-sized Meditation: Anxiety

If your mind feels tangled in worry or the weight of uncertainty, this short three-minute meditation offers a gentle way to ease anxiety. By grounding yourself in the present and observing thoughts like passing clouds, you create space for calm and clarity. Bite-sized meditations are perfect for finding a moment of stillness in the midst of life’s turbulence.

Transcript

Let's talk about anxiety.

Anxiety has a way of making everything feel urgent.

Like your mind is racing ahead,

Trying to predict and control every possible outcome.

It whispers worst-case scenarios,

Convincing you that you're not ready,

Or that something's wrong,

Or that you need to do something right now.

But what if,

For a moment,

You didn't?

Let's just take a deep breath in,

And let it out.

Anxiety thrives on tension,

So just notice where you're holding it in your body.

You can scan your body with each breath.

Your jaw.

Your shoulders.

Your stomach.

Your neck.

Wherever it is,

Just soften it a little on every out-breath.

You can imagine your thoughts as clouds drifting across the sky.

Some are light and wispy,

And others are dark and heavy.

But no matter what the shape or size,

They always pass.

You don't have to hold on to them.

You can just watch them float right by.

Anxiety tells you to react,

But presence,

This moment right here,

It asks that you only be.

So you can sit with your breath,

Feel it anchor you,

Steady you.

With each inhale,

You can remind yourself,

I am safe.

And with every exhale,

You can release what no longer serves you.

And if it returns,

That's okay.

You're learning to meet it differently.

As Pema Chodron wisely said,

You are the sky.

Everything else is just the weather.

Let's take one last deep breath in.

And let it out.

And as you go about your day,

You can just remind yourself that whatever the weather is,

It will pass.

Reviews

Sigh. This so helpful. The fact that it is brief is part of that. Anxiety can mean it’s hard to settle down for a longer meditation. I appreciated the reminder that anxiety has a sense of urgency. And I love the Pema C quote (don’t want to give it away) I encourage others to listen for themselves. Many thanks.