Hello everybody and welcome to this 5 minute calming meditation to reduce anxiety.
So begin by finding a comfortable position,
Either sitting or laying down.
Close your eyes and let your hands gently rest in your lap or by your sides.
Take a moment to settle into stillness.
Begin by taking a deep breath in through your nose for a count of 4.
Hold it gently for a count of 4.
And exhale slowly through your mouth for a count of 6.
Repeat this breathing pattern 2 more times,
Allowing your shoulders to relax,
Your jaw to unclench and your body to feel just a little bit lighter with each breath.
So in for 4.
Hold for 4.
Out for 6.
In for 4.
Hold for 4.
And out for 6.
Now let your breathing return to its natural rhythm,
Soft and easy.
With every exhale,
Imagine releasing any tension or worry from your body.
Bring your attention to the top of your head.
Imagine a warm,
Soothing light gently resting here.
This light begins to spread,
Melting away any tightness or stress throughout your body.
Feel it move down to your forehead,
Releasing any tension from your brow,
Your chin and your forehead.
Let it flow into your cheeks,
Your jaw and your neck.
Each area softens,
Becoming warm and relaxed.
Now feel the light move into your shoulders,
Down your arms and into your hands.
Let it dissolve any tightness,
Leaving you feeling loose and at ease.
Next,
The light travels down your chest and into your belly.
With every breath,
Feel it expand and soften this space,
Easing any knots or nervous energy.
Finally,
Let the light flow through your hips,
Legs and feet,
Grounding you deeply to the earth.
Imagine roots growing from your feet,
Anchoring you in a place of safety and stability.
Now picture yourself standing by a calm,
Clear lake.
The water is so still,
It reflects the sky above like a mirror.
Take a deep breath and feel the cool,
Fresh air fill your lungs.
Take a deep breath and feel the cool,
Fresh air fill your lungs.
You are safe here.
As you look at the lake,
Imagine any anxious thoughts appearing as ripples on the surface.
With each exhale,
See those ripples begin to fade.
The water grows smoother and smoother until it is completely still once again.
Feel yourself become as calm as the lake.
With every breath,
Imagine your mind clearing,
Your body softening and your heart becoming light.
If a worry or anxious thought arises,
Don't fight it.
Instead,
Picture yourself placing it gently on a leaf and letting it float across the water.
Watch it drift farther and farther until it disappears.
Take a moment to rest in the stillness,
Knowing that you are safe,
Grounded and fully present.
When you're ready,
Begin to wiggle your fingers and toes,
Bringing awareness back to your body.
Take a final deep breath and as you exhale,
Imagine sending any remaining tension far away.
Open your eyes gently,
Feeling calm,
Refreshed and ready to move forward with ease.
