Bite-sized Meditation: Worry

If worry is weighing you down or your mind is caught in endless what-ifs, this short three-minute meditation invites you to find steadiness in the present. By shifting your focus from an uncertain future to the certainty of this breath, you can create space for ease and clarity. Bite-sized meditations are perfect for finding a moment of calm in the midst of life’s uncertainties.

Transcript

Let's talk about worry.

We've all been there.

Lying awake at night,

Our mind spinning with what-ifs.

Worry can feel like a storm cloud hovering over us,

Demanding our attention.

But the truth is,

Worry often takes us away from where we actually are.

Right here,

In this moment.

So let's just take a breath.

Inhale deeply.

And exhale slowly.

Just notice how your body feels when you worry.

Maybe there's a tightness in your chest.

Or a pit in your stomach.

Or maybe you feel a restless energy.

But instead of pushing it away,

Just try acknowledging it.

You can say to yourself,

I see you worry.

I know that you're here.

With every breath,

You can soften around it.

Worry tends to pull us into an imagined future.

A place where things might go wrong.

But right now,

In this very breath,

You are safe.

You are here.

Nothing is happening,

Except this inhale.

And this exhale.

This inhale.

And this exhale.

And you can ask yourself,

Is this something that I can control right now?

If the answer is yes,

Just set a simple intention to take action when the time is right.

And if the answer is no,

Imagine yourself placing your worry on a leaf.

Setting it in a stream and watching it float away.

And as we close,

You can remember this quote by Seneca.

We suffer more in imagination than in reality.

So the next time worry visits,

Just meet it with a breath.

Because right here,

In this moment,

You are okay.