Relieving Anxiety: Micro Meditation & Soundbath (8 Minutes)

This 5 minute guided meditation and 3 minute sound bath is designed to support you in moving through feelings of anxiety. It’s normal to feel anxious, and often the root of our anxiety stems from a future fear we think might happen. During this short practice, we will help you to become aware of what is causing you to feel anxious and support you in returning to a sense of peace and calm.
This meditation also includes a short sound bath to help you release anxiety you are feeling in your body.

Transcript

Welcome!

This visualization has been created to help you work with any feelings of anxiety in the present moment.

Let's begin by taking a moment to get comfortable wherever you're sitting or lying down and gently close your eyes.

Start to focus on your breath.

Feel the air as it comes in through your nose and out through your mouth.

Breathing in through the nose and out through the mouth.

Turn your attention to your shoulders now for a moment.

Allow them to drop closer to the ground.

Notice how much tension you're holding in your shoulders and any other areas in your body.

Listen and focus on the sound of this tone.

Start to connect with the parts of your body that feel anxious right now.

Where can you feel anxiety in your body?

Your chest?

Maybe your heart?

In your stomach or your throat?

Breathe into the areas of your body where you can feel the anxiety.

And can you ask yourself the question,

What is causing me to be anxious in this moment?

Is it a person?

A situation?

Or something happening in the world maybe?

Root of anxiety stems from a future fear we think might happen.

What are you afraid might happen in the future that is causing you to be anxious right now?

Breathe and see if you can name it.

What are you afraid of?

Coming back to your breath,

The air coming in through your nose and out through your mouth.

In this moment,

I allow my anxiety to be here.

It's normal to feel anxious.

Just try to breathe into wherever you're feeling the fear in your body right now.

There is nothing you need to do right now,

Except breathe and stay with your body.

One of the reasons we feel anxious is because we feel like we've lost control.

Use your breath right now to come back to yourself,

Feeling the sensation of the air coming in through your nose and out through your mouth.

Everything will be ok with time.

You are taking back control from this voice.

And this takes time.

Let your breath be the gateway to bringing yourself back into presence so that you can start to make new choices to help you move forward.

These tones are here to support you.

And know that you can repeat this meditation whenever you need to remember to slow down and reconnect with yourself.

Reviews

Very helpful 🙏🏻

Wonderful! Thank you

Incredible instant relief

Absolutely amazing! You truly have a gift. I love the chimes. Thank you!

It was very helpful.

So calming and soothing for the nervous system. Thank you!

Just want I needed ❤️

Thank you💕🙏🕊️

The most FANTASTIC use of eight minutes ever. Thank you for coming into my life during some really dark times for me!🙏

🕊💕🪷

First time trying a sound bath and loved it , thank you

That was excellent. I will come back to this more regularly!

Helped me a lot! Thank you! 💖