5-Minute Meditation For Anxiety

Find a quiet space for you to sit or lie down and get comfortable.

Gently close your eyes and take a deep breath from your belly in through your nose and slowly out through your mouth.

Two more deep breaths in through your nose and slowly out through your mouth.

Last one from the belly in through the nose and out through the mouth.

We'll begin by acknowledging any stress or anxiety you may be feeling in this moment and allow it to surface without any judgment.

By understanding that anxiety is a completely natural response,

You will be better able to just observe it and let it go.

As you continue to breathe,

Start to visualize a warm peaceful white light surrounding your body.

This light brings calm and safety.

Imagine this light wrapping itself around your whole body,

Creating a sense of comfort and tranquility.

Now,

Notice any physical sensations you may be feeling in your body.

Any tension or tightness and just observe these sensations without trying to change them.

With each breath,

Imagine the calming white light encompassing those areas of tension,

Bringing a sense of deep relaxation.

If any anxious thoughts and worries come up in your mind,

Acknowledge them without engaging with them.

Imagine these thoughts are leaves in a stream slowly passing by until they are out of sight.

Now,

Start to imagine a place where you feel completely safe and at peace.

It may be a beautiful garden,

A white sandy beach,

Or your favorite cozy room.

Picture yourself there feeling protected and calm.

As you breathe,

Allow this peaceful place to soothe any lingering anxiety.

Envision any feeling of anxiety disappearing and replaced with a profound sense of ease and tranquility.

Take a few moments to take in this feeling of serenity.

Know that your anxiety doesn't control or define you.

When those feelings and sensations of anxiety come to the surface,

You have a chance to acknowledge them and let them go.

As this meditation comes to an end,

Start to deepen your breath.

Gently move your fingers and toes.

Gently move your fingers and toes.

When you're ready,

Open your eyes,

Slowly bringing your awareness back to the present moment,

Feeling a greater sense of calm and ease in both your body and mind.