Welcome to this guided meditation.
Anxiety is a common experience,
And it can feel overwhelming and exhausting.
There are ways to manage and reduce anxiety,
And meditation is a powerful tool to help you achieve a state of calm and relaxation.
In this practice,
We will focus on breathing and mindfulness to help you release stress and anxiety quickly.
By bringing your attention to the present moment and your breath,
You can cultivate a sense of peace and ease in both your body and mind.
Go ahead and settle yourself into a comfortable position.
And when you're ready,
If it feels safe,
You can gently close your eyes.
Or if you prefer,
You can soften your gaze,
Looking just past the tip of your nose.
Take a moment to ground yourself through the breath.
Take a deep inhale through your nose,
And then slowly exhale through your mouth.
Feel the breath filling your lungs,
And then release it with ease.
Repeat this a few more times,
Allowing each inhale and exhale to lengthen and deepen.
As you settle into your breath,
Bring your attention to the present moment by mentally noting in on the inhale and out on the exhale.
Allow this simple practice to help you focus and calm your mind.
In.
In.
In.
In.
Now bring your awareness to the soles of your feet,
Noticing the sensation of touch wherever your feet meet the ground.
Feel the weight of your body and the points of contact at the back of your heels,
The soles of your feet,
And your toes.
Take a few moments to tune into these sensations,
Allowing yourself to feel grounded,
Stable,
And relaxed.
Gently bring your attention now to your sit bones,
The parts of your body in contact with the surface beneath you.
Take a moment to feel the sensations of pressure,
Weight,
And connection.
Notice the texture,
The temperature,
And the contours of what's supporting you.
Slowly become aware of the back of your legs and the tops of your thighs.
What sensations do you notice in this area of your body?
Do you feel any tightness or tension?
Or is it relaxed and light?
Just observe any feelings without judgment.
Now shift your awareness to your hands.
Take a deep breath in and feel the energy flow through your fingers,
Palms,
And back of your hands.
Feel the sensation of touch and texture as you tune into any sensations or feelings present in this part of your body.
Allow your attention to be present in the present moment as you anchor yourself in the experience of your body,
Feeling calm and serene.
Very gently,
Come back to your breath.
Take a few deep breaths once again,
Mentally noting to yourself in and out.
In.
In.
In.
Allow yourself to come back to the present moment when you find yourself lost in thoughts.
By taking note of your breath and focusing on the physical sensations in your body,
You can anchor yourself and slowly ease your anxiety.
As you shift your attention to something other than your worries,
You will begin to relax and feel more grounded.
When you feel ready,
Gently return to your surroundings by wiggling your toes and fingers,
Moving your head from side to side,
And stretching your body.
Take one last deep breath,
And slowly open your eyes if they're closed,
Feeling calm and refreshed.
