5-Minute Anxiety Release Meditation

Hello and welcome.

This is Caroline Wallace.

Thank you for being here and practicing with me.

If you are feeling anxious,

Overwhelmed,

Or your heart is racing,

Please know that this moment is safe.

Let's take a slow breath in and soften the exhale.

You don't need to change anything.

Just let the breath gently be here with you.

Take another breath in a little deeper and breathe out slowly as if you're letting the body unwind.

You are not doing anything wrong.

Your body is simply trying to protect you.

Anxiety is the sign of a nervous system that wants to keep you safe.

If it feels comfortable,

You may bring one hand to your heart or chest wherever it feels natural.

Feel the warmth of your hand,

The quiet contact,

A reminder that you are not alone in this moment.

Notice any sensations in the body.

They may be tight,

Fluttering,

Restless,

Or heavy.

You don't need to fight them.

Just let them be seen.

If it helps,

Allow the breath to touch those places gently.

Not to change them,

But to sit beside them.

If your thoughts are loud,

You don't have to chase them.

Let them move like clouds across an open sky.

You are the sky.

They are just passing weather.

If it feels comfortable,

You might quietly say inside I am safe.

I am allowed to feel.

I don't have to solve everything right now.

Let your breath move easily like gentle waves arriving and leaving on the shore.

No effort.

Only read them.

You don't need to be perfect.

You don't need to be brave.

You only need to be here with this one breath.

Inhale gently and exhale slowly.

Let the tension soften like a knot loosening from the inside.

For our final breath together,

Inhale through the nose,

Fill the heart space,

And release through the mouth,

Letting anything heavy settle down and away.

Thank you for taking this time for yourself.

You are doing enough.

You are enough.

When you are ready,

You may gently open your eyes.

Thank you for joining me today.

From the peace within me to the peace within you,

Namaste.