00:30

One Minute Meditation: Soothe Anxiety

by Alice Bagley-Harrison

Rated
4.6
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
175

Together we'll take a minute out, to help soothe any anxiety you're feeling right now. In this short, targeted meditation, I'll gently guide you in a simple breathing practice scientifically proven to reduce stress hormones and lower your heart rate and blood pressure. We'll be inhaling for a count of 4 and exhaling for a count of 6. See how much calmer you feel after just 1 minute and repeat whenever you want a sense of safety and peace. Music by Alex Dallas.

AnxietyMeditationBreathingStressRelaxationGroundingGrounding TechniqueBreath CountingDeep BreathingSafety And Support

Transcript

So,

Whether you're sitting or standing,

Begin by feeling your feet on the ground,

The weight of your feet and the ground supporting you.

And take a deep breath in through your nose and a sigh out through your mouth.

And now follow my counting as we breathe together.

In through the nose and out through the mouth.

So inhale for two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Inhale two,

Three,

Four,

Exhale two,

Three,

Four,

Five,

Six.

Come back to your normal breathing and remember that you are safe and supported.

Meet your Teacher

Alice Bagley-HarrisonLeeds, England, United Kingdom

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© 2026 Alice Bagley-Harrison. 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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