Relieve Anxiety In Five Minutes

Begin by finding a comfortable seat or lying down and closing your eyes.

Take a deep breath in through the nose and as you exhale let it go out of the mouth.

And now begin by simply noticing the breath without trying to change or manipulate the breath in any way.

Simply notice how you're breathing.

Notice if the breath feels deep or shallow.

Noticing if the breath feels quick or slow.

Noticing if the breath feels forced or effortless.

And now just feeling the body breathing without trying to change it.

Noticing the gentle expansion of the body as you inhale.

Noticing the narrowing and contracting as you exhale.

Just feeling the body breathe.

And now beginning to notice that sensation of the body filling from bottom to top.

Notice as you let the breath go the body relaxes from top to bottom.

And we'll begin here to count the breath.

As you inhale next time count to four.

Hold the breath at the very top for the count of seven.

And release the breath softly out of the nose for the count of eight.

And again inhaling for four.

Hold the breath for seven.

Holding for seven.

And softly releasing for eight.

And then one more time inhaling for the count of four.

Inhaling for the count of four.

Holding the breath at the very top for the count of seven.

And letting it all go for the count of eight.

And now just beginning to allow the breath to flow naturally in and out of the body without pause.

As you breathe,

Relaxing the muscles around the eyes.

Relaxing the forehead.

Relaxing the jaw.

Beginning to soften the shoulders.

And just feeling this sense of relaxation wash down throughout the entire body.

Feeling the sensation of peace.

And feeling the sensation of calm.

Now blinking open the eyes and carrying on with the rest of your day.

Namaste.