Calming Anxiety

Calming Anxiety is a gentle, supportive meditation designed to help you find steadiness in moments of unease. When the mind feels busy or the body feels on edge, this practice offers a space to slow down, reconnect with your breath, and return to a sense of safety within.

Transcript

For this meditation we're going to focus on calming the thoughts, Calming a mind that might be a bit busier. I invite you to find a comfortable seated position, Keeping the spine nice and upright, Reaching out from the crown of your head. When you are settled you can close the eyes or lower the gaze. And when you are ready I'll invite you to find your breath. I know it may be a bit overwhelming in your mind right now. We'll start by just focusing on the thoughts. Notice them coming by like a conveyor belt full of things. Notice that conveyor belt, Notice for you how many things are on that conveyor belt. Maybe it's full, Maybe it's overflowing or maybe it's nicely lined up. Just notice the things on that conveyor belt and watch them pass by. Take a deep inhale in and a full exhale out. Another round of breath in and a full exhale out. Now I'll bring your attention back to the conveyor belt. Let's notice the speed at which the conveyor belt is moving at. Is it fast? Is it nice and slow? Is it at a steady pace? Is it moving too fast for you to handle? And whichever speed it's at, Let's not try to press a button, Let's not try to fix it. Allow yourself to step back and just notice. There's no right or wrong here, Good or bad. At this point in your life, Maybe things are slow, Maybe there are less things. At this point in your life, Maybe the conveyor belt is really fast, Maybe it's overflowing. Just notice. Again, There's no right or wrong, No good or bad, No need to judge or to fix. And gradually, As you bring awareness to your breath, Awareness to your body, Can we allow that conveyor belt to slow a little bit, To let the pace gently calm down just a notch. Maybe the things on the conveyor belt, Can we gently, One at a time, Remove them, So the conveyor belt becomes lighter. There's more space between each thing. There's more space for it to move properly, To move well. Now, As we sit here, Notice what's going on for you in the body. Maybe there's a sense of tightening, Maybe there's a sense of tension in the shoulders, Gripping in the fists. Maybe there's butterflies in the stomach, Pressure in the chest, Maybe in the neck or at the base of the skull. Maybe there's a band of pressure in the head, In the temples, In the eyebrows. Again, Just noticing, Bringing awareness to these areas of the body that may need a bit more care, A bit more compassion, A bit more curiosity. Allowing the breath to soften the body, Expanding the length of each inhale and exhale, Noticing that maybe as the breath flows, So can our thoughts. As the breath lengthens, Our thoughts quiet, Our thoughts slow a little bit. There's more space in that conveyor belt. As we begin to wrap up here, Start to bring movement into the fingertips and the toes, Just gentle movement, Remembering that whenever you may be overwhelmed, Whenever there may be thoughts running in your mind, Notice the power of stepping back, Tuning into your body, Tuning into your breath. Allow this feeling to be with you whenever you need. Slowly opening the eyes when you are ready, Coming back into your space. Thank you for joining me on this meditation today. I wish you a great day ahead.