Finding Calm: SOS Anxiety Relief

Here, I will guide you through a meditation to find calm just when you need it. Whether you are battling anxiety or having a stressful day at work, use these 10 minutes to help you find relief through guided relaxation and positive affirmations.

Transcript

Find a comfortable position either seated or lying down.

Gently close your eyes and begin to connect with your breath.

Take a full breath in through your nose and gently let it out of your mouth.

Try that two more times,

Inhaling and exhaling.

Breathing in and letting go.

Take a moment to observe how you feel right now in this place.

Without judgment,

Just noticing everything that you are experiencing.

What do you feel?

As you begin to bring more intention and awareness to your breathing,

Notice your breath begin to naturally slow down.

Feel the air moving like a wave in and out of your nose.

Release tension as you send the breath deep down into your belly.

Feel it expand.

Feel your rib cage move out and feel your chest and collarbone widen.

Slowly release the breath and feel the slow fall of your chest,

The hugging in of your rib cage and lastly your belly button in towards your spine.

Continue to observe the breath move in and out through your nose.

Maybe here you begin to lightly constrict the muscles in the back of your throat and find an ujjayi breath,

That audible oceanic breath.

Feel the warmth wash over the throat.

Notice the heat begin to rise in your lungs,

Chest and throat.

Perhaps here the exhale begins to lengthen slightly longer than your inhalations.

Emptying the air completely out and notice the pause at the bottom of every exhale before you actively draw fresh new air back in.

As you continue to breathe with intention and ease,

Bring your awareness to your body being supported by the earth.

Feel the support of whatever structure is holding you up.

Observe where you are holding on to any tension.

See if with every exhale you can allow yourself to release a little bit more.

Know that you are safe.

Know that you are supported.

Know that you are grounded.

I will now begin to call out different areas of your body and I simply want you to bring awareness to that place.

Try not to assign meaning or create any stories around the body part,

But just notice.

Bring your awareness to your right foot.

Acknowledge your right big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Become aware of the sole of your foot and the right ankle.

Notice your calf,

Knee,

Thigh and right hip.

Follow this awareness across your pelvis to your left hip.

Notice your left thigh,

Knee and calf.

Become aware of the left ankle and the sole of your foot.

Acknowledge the left big toe,

Second toe,

Third toe,

Fourth toe and little toe.

Bring your awareness to your abdomen,

Your chest and your collarbone.

Notice the low back,

The upper back,

The shoulders.

Follow this awareness to your right shoulder.

Notice your right arm,

Wrist and hand.

Become aware of your right thumb,

Index finger,

Middle finger,

Ring finger and pinky finger.

Acknowledge the palm of your hand and follow the awareness back up the right arm and over to the left shoulder.

Become aware of your left shoulder,

Arm,

Wrist and hand.

Become aware of your left thumb,

Index finger,

Middle finger,

Ring finger and pinky finger.

Acknowledge the palm of your hand.

Shift your awareness to your head.

Become aware of your face,

Your mouth,

Nose and forehead.

Notice the space between your eyebrows and just soften there.

With your entire body now grounded and relaxed,

Begin to cultivate your energy around finding calm.

Feel the calm coming over you here in this moment like a wave washing over your entire being.

Say to yourself internally,

I am cultivating energy around happiness,

Prosperity,

Contentment and peace.

Know that whatever may be weighing you down or putting you in a state of overwhelm is temporary.

Say to yourself internally,

This is hard but I can handle it.

Find peace in knowing that as the weight of the storm settles,

You will remain intact.

Say to yourself internally,

I trust that everything will unfold the way it should and I am strong enough to keep my head lifted as I walk towards the light.

Take a few more moments here allowing room and space for a little more release.

Notice what you can let go of and what you can call in.

You can stay here as long as you need to but when you're ready,

Slowly start to bring movement back into your body.

Begin to wiggle your fingertips,

Maybe rotating the wrist and then slowly place your right hand over the center of your chest and bring your left hand on top of the right.

Feel your heartbeat.

You are still here.

Take a deep breath in through your nose and slowly release it through your mouth.

And as you continue on with your day,

Just remember that you've got this.

Reviews

Like this one a lot. Love the Teacher’s pace and voice and simplicity.

Thank you 🙏🏾 I fell asleep during the body scan part for so much needed rest❤️

Thank you for this beautiful healing meditation. I didn’t realise how much I needed this until I finished it. The background track and your soothing healing voice and guidance is wonderful. Namaste

Was in the beginning of a panic attack and this 10 minutes was so helpful thank you

This was amazing! ❤️🙏Very helpful for me amidst a very demanding day emotionally. Thank you.

I like the whole meditation but most of all the last sentence: you’ve got this.

Aww 🥰 just what I needed this day!
thank you 😊

So beautiful ❤️ very helpful for anxiety. Thank you for sharing

Absolutely what I needed. Grounding and felt my anxieties melting away.

This was exactly what I needed today! Excellent meditation!

Love this. Listened to it twice in a row. She could maybe have spoken a little bit slower, but it was ok.

I really appreciate this practice this morning, I was starting feeling the anxiety creeping up on me and I just needed some peace and calm. I needed to find my breath. Thank you so much. 🙏🏻

I had found myself in an anxious thought pattern. I did another anxiety meditation with little relief. This meditation was perfect in every way! Thank you so much! ❤️

One of the most calming meditations I have heard in all the years I have meditated.
Thank you 💗

Beautiful!! Helped me right out of this morning’s anxiety spiral. Thank you for this!!

I like the calm voice, and the speed was good but I dont breathe in and out so fast so i liked it when she said to slow down the breathing. It wasnt relaxing trying to keep up with the beginning.

Really calming and will be a regular one for me to revisit

This was a truly wonderful guided meditation. I see you✨

Exactly what I needed right now. From anxiety to gratitude. Thank you.

I did this meditation while my daughter is in surgery. It was perfect. Yes, this is hard, but I’ve got this. Thank you so much for the minutes of calm.