5-Minute Anxiety Relief

This short track was made with the intention of relieving anxiety when you have little time or are on the go. Also optional to use in the mornings when you anticipate any feelings of anxiety arising. Includes a short body scan as well as breathing exercises to soothe heaviness in the chest.

Transcript

Welcome to this five-minute practice.

I'm Mila,

And today you can find a seat in whatever way that you find comfortable.

And once you're sitting,

Start relaxing the shoulders,

Relax the arms,

And let the hands open up and take a moment to breathe here.

It doesn't have to be any kind of way,

Just how it is today.

And feel how you're sitting here.

Feel the legs on the ground,

The feet,

And really let them root down,

Like they won't be moving anytime soon.

Root it right in the spot where you're sitting,

And then let your awareness slowly drift down towards your hands,

Towards the palms of your hands,

Towards the fingers and the tips of the fingers.

What is there to feel?

We hold so much energy and vibrations in our hands,

And then start drawing that awareness up,

Up the arms,

The shoulders,

And back into the chest,

And feel that space.

Maybe it's heavy today,

And that's okay.

Can you keep breathing with each breath,

Starting to dig deeper and deeper into that space,

Really feeling and allow everything space for just a moment here.

And then slowly start taking a deep inhale through the nose,

And fully exhale,

Letting out a sigh.

Take a deep inhale through your nose,

And a full exhale,

Letting out a sigh.

Take one more inhale through your nose,

Hold it at the top,

And exhale fully.

And then observe again.

Feel how the entire upper body,

The torso feels.

Feel your breath return to its natural pattern,

And enjoy giving it space for a few more seconds.

And watching the chest expand and contract,

Completely effortless.

And then bring the awareness back to your hands,

And to the legs,

The feet,

And slowly start returning.