Calm - 5 Minute Anxiety Release

In this 5-minute meditation, we focus our attention on the breath as a calming technique to release anxiety. Using the breath as a point of focus helps relax the "monkey mind," calms the nervous system, and creates space and steadiness within the body. All it takes is 5 minutes to achieve a calmer state of mind.

Transcript

Hi everyone and welcome to our five minute anxiety release meditation.

My name is Nina and I will be guiding you through today's practice.

So to begin,

Come to a comfortable seated pose.

Allow the eyes to close or find a soft gaze in front of you.

On your next inhale,

Begin deepening the breath.

Taking a long inhale through the nose and an audible sigh out of the mouth.

Take two more deep breaths just like this.

Finding just a little more space in the body and mind with each breath.

And now returning the breath to its natural state.

Notice the subtle sensation of the breath entering the nostrils.

If thoughts arise while you're doing this,

That's okay.

Simply return the focus back to the breath.

Now shifting your attention to the breath sweeping through the back of the throat.

Sweeping through the nostrils,

Traveling through the throat.

Nice smooth,

Easy breaths.

And finally,

We'll focus on how the breath creates a rising and falling of the belly and the chest.

So placing one hand on the belly and one over the heart.

Begin feeling the expansion with each inhale and a gentle fall with each exhale.

And again,

If thoughts are popping up throughout this practice,

There's nothing wrong with that.

Simply return your focus to the breath.

Now release the hands and the focus on the breath.

Relaxing into a sense of ease and stability.

Allow the chin to fall towards the chest.

Staying here for just a moment.

Noticing any sensation or feeling coming up for you.

And when you're ready,

Blink open the eyes,

Lift the head,

And settle back into your day.

Thank you so much for practicing with me today,

And I hope to see you next time.

Reviews

Lovely calming practice. Thank you! 🙏🏻

Loved the narrator

Soothing voice, relaxing 🙏