A Meditation For Political Anxiety

Political news can overwhelm the nervous system—tightening the chest, racing the mind, and creating a constant sense of threat. This meditation is a space to pause, breathe, and reconnect with your body when the world feels unstable.

Together, we’ll gently regulate the nervous system, release tension held from ongoing stress, and return to a sense of steadiness without bypassing reality. This practice doesn’t ask you to disengage or “think positively.” It offers support so you can stay present, resourced, and grounded while living in a complex political moment.

This meditation is especially supportive if you’re feeling anxious, angry, fatigued, or emotionally flooded by the news cycle. You’re invited to come as you are—no fixing, no forcing, just a moment of care.

Best practiced seated or lying down, whenever political stress feels heavy.

Transcript

Find a position that feels stable enough.

You don't need to be comfortable,

You just need to be here.

If it feels safe,

Close your eyes,

Or maybe hold a softened gaze.

Take a long,

Deep breath in through your nose,

A long exhale through your mouth.

Just like so,

Another deep breath in,

And slow it down on the way out.

You are not doing this meditation to escape what is happening in the world.

This isn't apathy,

This isn't dissociation,

It's simply finding a practice to stay present within it,

To find a state of bliss amidst the hardship,

No matter what's happening inside this practice.

Many of us are carrying political anxiety right now,

Fear,

Anger,

Grief,

Exhaustion,

A sense that things are fragile or already breaking.

If your mind is busy,

That makes sense.

If your body feels tense,

That makes sense.

Nothing is wrong with you for feeling this way.

Let yourself silently name what is here,

Fear,

Rage,

Numbness,

Overwhelm.

Maybe there's some hopelessness.

Whatever is true for you,

There's no need to fix it.

There's no need to judge it or fixate the awareness on it.

What if you just noticed it and let it be?

Can you start to bring your attention to your body,

Feeling the weight of yourself being held by the floor,

The chair,

Or the ground beneath you?

Notice where your body is making contact.

Can you let those places soften,

Even slightly?

If your thoughts pull you into headlines,

Arguments,

Or futures you cannot control,

Gently return to sensation,

Like your breath or the sensations here in skin level.

Can you start to feel your breath as it moves into your chest or your belly?

Can you feel and notice the subtle rhythm of your body's natural flow of breath,

Without force,

Without change,

Just your breath and its simplicity?

How does your breath feel?

Can you allow yourself to indulge in the sensations of your breath,

Your life force?

The world may be unstable,

But right now,

Despite all,

Your breath is happening.

Political anxiety often comes from a sense of powerlessness,

So instead of fighting that feeling,

We acknowledge it.

Silently repeat,

Some things are outside my control.

Pause.

Then,

Some things are within my care.

Letting those words land,

Not as a solution,

But simply as a boundary.

You don't have to hold everything.

You don't have to solve everything today.

You are allowed to rest without giving up.

As we close,

Can you return back to your breath,

Noticing if there is even 1% more space than when you started?

Not calm,

Just space.

This practice is not about disengaging from the world.

It's about building the capacity to stay human inside of it.

When you are ready,

Gently open your eyes.

Carry the steadiness with you,

Not as armor,

But more so as support.

From my heart to yours,

May you be safe,

May you be happy,

May you be healthy.

May you walk this life with peace and ease.

Thank you,

And I'll see you next time.

Reviews

🌿Thank you for directly addressing our current realities with a loving voice and helpful mantras to face whichever way we choose to create a peaceful world🕊️