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If you commonly experience moments of distress, you’re in good company. Stress and anxiety can be brought on by a number of external factors, whether consuming the news or scrolling social media. During these times, your waking state becomes ungrounded and it can feel as if the walls are caving in. A guided meditation for anxiety can help put your mind at ease.
Taking a beat, ditching the devices, and tuning into your mind and body can help you trade tension for a sense of peace. Once you access this grounded state, returning to it during times of high anxiety becomes an easier ask.
A Guided Meditation for Anxiety
Begin in a seated position.
Settle In
Take a few moments to orient yourself to your space. Look around and notice what you see.
Take note of where you’re seated and how you’re seated. If you can, sit taller through the spine.
When you’re ready, and it feels comfortable, close your eyes.
Breathe In, Breathe Out
Begin by taking a big, deep, clearing breath. Breathe in through your nose, holding for a moment at the top of your inhalation. Exhale through your mouth, releasing any tension. Take two more breaths like this.
Be Where You Are
Take a few moments to notice your body and your breath.
There’s no need to do or change anything.
Notice how and where you’re sitting. Feel the ground underneath you.
Do a Mind-Body Scan
Begin to release your shoulders. Relax your arms, the back of your neck, and the muscles of your face.
Notice any fluctuations in your thoughts or the busyness of the mind.
Your Thoughts Are Clouds
Begin to picture your thoughts as slow-moving clouds in the sky. Imagine that these clouds begin to slow down as your mind begins to quiet.
Don’t worry if it’s difficult for you to focus. Just have the intention to be where you are, breathing as easily as you can.
All you’re doing is observing your clouds. If your mind wanders, bring your attention back to your breath and back to your body.
Relax to Come Back
Continue to relax the muscles of your shoulders, your jaw, and your face.
Take one more breath in through your nose and out through your mouth.
Lower your chin and take a few moments to notice your seat and the ground underneath you.
When you’re ready, open your eyes. Take as much time as you need. If you still feel a little agitated, try this practice again—whatever you need to feel a little more grounded, a little more present.
