Welcome to this 10 minute breathing meditation for anxiety.
Find yourself a comfortable position.
You can sit on a chair with your feet flat on the ground,
Cross-legged on a cushion or lie down with your arms by your sides.
If you like,
Close your eyes to help turning your focus inward.
If anxious thoughts or sensations,
Unwanted emotions come to your awareness,
Acknowledge them without getting caught up in them.
We're going to start with a slow and deep breath in through the nose and we exhale,
Close lips,
Making a humming sound from the back of your throat,
Like so.
Deep breath in through your nose.
Exhale.
If your inhales are shorter or longer than mine,
That's alright.
Simply go in your own tempo.
Inhale through your nose.
And with the exhale,
Deep humming sound.
Inhale.
Exhale.
Humming as loud as you want.
Inhale.
And feel the vibrations in your head as you exhale hummingly.
Inhale.
Exhale.
Humming.
Allowing your lungs to fill with air,
Inhale slowly and we'll exhale slowly.
Can you feel your body at least 1% more relaxed,
1% more at ease?
Allow yourself to let go a little bit more,
You can do it,
There's no rush,
Just stay here doing the work.
Inhale.
Exhale.
Inhale.
Once again,
Let's inhale.
Exhale,
Focusing on the humming sound.
Fill in your lungs completely.
Exhale slowly.
Humming.
Allow the sounds to be steady like the buzzing of a bee.
Inhale.
And feel the vibrations in your head as you exhale hummingly.
Inhale.
Exhale.
Feel the sound reverberating throughout your head,
Bringing a sense of calmness,
Grounding you in this moment.
Inhale.
Exhale.
Inhale.
Exhale.
And last time,
Inhale.
Humming.
Exhale.
Allowing the breath now to come and go at its own rhythm.
And let your eyes sink deeper.
Relax your jaw,
Your shoulders,
Buttocks or any other area in which you tend to store tension.
Allow any worries or fears to soften,
To befriend you.
Notice how your body feels now compared to when you started.
Softer body,
Softer mind.
Compassion for yourself.
And then slowly start moving your toes,
Fingers,
Gently moving your head from side to side.
Taking a deep,
Invigorating breath.
And when you're ready,
Slowly open your eyes,
Bringing your awareness to your surroundings.
Thank you and I hope you are well.
I hope you can bring at least a little bit of this peace with yourself into your daily life.
Take care.
Namaste.
