00:30

Fear To Calm

by Sandhya Coyle

Rated
5
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
29

In this soothing fear reducing practice, you will learn to integrate the 4-7-8 breathing technique with a powerful visualization to help manage anxiety. You will visualize any worries or anxious thoughts as dark clouds, gently dissolving with each exhale. With every breath out, these clouds will be replaced by a warm, calming light, filling you with peace and reassurance. This exercise invites you to let go of the need to control your anxiety and instead observe it with kindness, allowing it to float away naturally. As you release the tension in your body and mind, you'll cultivate a deeper sense of self-compassion and acceptance, recognizing that anxiety does not define you. Use in the morning to release fear and set you up for the day or mid afternoon to help you feel calm . Leaving you feeling lighter and more connected to your breath and the present moment. Music: Floating 432 Hz, Loborio Conti: Headphone recommended to benefit from the Bilateral Music.

AnxietyBreathing TechniqueVisualizationRelaxationSelf CompassionAcceptanceMindfulnessGrounding4 7 8 BreathingDarkness VisualizationLight VisualizationGrounding TechniqueGratitude Practice

Transcript

Begin by finding a comfortable seated position and allow your eyes to close.

Take a deep inhale through your nose and exhale slowly,

Completely.

Breath in.

Breath in.

Breath out.

Recognizing that it's completely normal to feel overwhelmed at times and I'd like to share a breathing technique to help calm settle the mind.

Four,

Seven,

Eight,

Breath.

Inhale.

Hold.

Exhale.

Exhale.

Exhale.

Allowing your breath now to return to its usual pace.

Visualizing any worries as dark clouds.

And those dark clouds begin to fade away with each exhale.

And they are replaced by warm,

Calming light.

Imagine yourself holding onto any worries gently in your hands.

And as you breathe out,

Let them float away.

Carried off by a gentle breeze.

You feel grounded,

Supported.

Breath in.

Breath in.

You are calm.

You are peaceful.

Rest here.

It's okay if the mind wanders.

Each time it does.

Bring your awareness back to this moment of calm.

Connection with your breath.

You are peaceful.

Feeling grateful for this day.

With your fingers and your toes.

Take a deep breath in.

And when you're ready,

Open the eyes.

Carrying with you a sense of peace and relaxation.

This is Sandhya.

See you again.

Meet your Teacher

Sandhya CoyleKeynsham, Bristol, UK

5.0 (5)

Recent Reviews

Catherine

September 8, 2025

Beautiful meditation. Very soothing, peaceful and grounding. Thank you!🙏

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© 2026 Sandhya Coyle. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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