10-Minute Meditation For Anxiety
– Hey there, andwelcome to this meditationto help you reduce anxiety. First, I’d like to inviteyou to gently close your eyesand take a nice, slow, deep breath in,deeper than you’ve taken all day so far. And as you exhale, concentrateon the sound of my voice,allowing it to ground youinto the present moment,and giving yourself permissionright now to focus on you,making yourself your first priority. There is nowhere else you need to be. There is nothing elseyou need to be doing. For the next several minutes,your wellbeing is your focus. Continue to take slow, deep breaths,allowing each inhale to be a bit deeperthan the one before it. Feeling your lungsexpand out as you inhale,holding it for a beatand contracting back in as you exhale. And as you continue to breathe this way,feel the journey of thebreath through your bodyand notice any places whereyou may be holding stressor anxiety in your body. Unfurl your brow,unclench your jaw. Let your shoulders dropdown from your ears. Open your palms. And now allow your breath to returnto its normal rhythm and pattern,but keep your focus on it and allow itto be your anchor during this meditation. If you get distractedby a thought or a sound,simply acknowledge that it occurredand then gently let it goand return your attention to your breath. When we’re stressed oranxious about something,it’s often because we don’tfeel we have control over it,and the sense of being out of controlcan make us feel less safe,and our emotions heighten. An understandable reaction to thisis that we try to controlthe situation even further. We also tend to judge the situationand even our feelings about it. Those judgments and the storieswe tell ourselves about itoften become bigger thanthe situation itself,which adds on even morestress, and the cycle repeats. So right now, I invite you to call to minda situation that you feelis causing you anxiety. What judgments are you holding about it?As you name the judgment,acknowledge its presence. Now give the judgmentpermission to drop away. You don’t need it anymore. Let it go. And what’s the story you’vebeen telling yourselfabout the situation?As you recognize it,acknowledge its presenceand give that story permissionto drop away as well. You may notice your mindpushing you even harderto hold onto thosejudgments or those stories. Recognize and acknowledgethose thoughts too,and now allow them to drop away as well. Continue to use yourbreath to anchor yourselfback in the present momentif you get distracted. Now let’s look at that situationagain without the judgmentor the story you were telling yourself. How does it feel different?Has the level of anxietyor stress changed?Instead, I invite youto look at the situationwith total curiosity. Now, as we move into thesilent part of the meditation,give yourself permissionto open up to the clarityand direction on what the verynext step for you to take is. Not the next five or 10 steps,not all the steps to the end,just the very next step. And continue breathingwith your eyes closed. Just let your attention startto focus back on my voice. Our judgments of andstories we tell ourselvesabout a situation tend to exaggerateour feelings of unease,anxiety and stress. They can skew what’s actuallygoing on out of proportionand they can block us fromseeing the truth of the situationand allowing in the easeand comfort we so desire. So the next time you’re feelinganxious, remember to breatheand then notice and acknowledgethe judgements about itand the story behind it. And then let them drop awayand notice how the anxiousness eases. Focus on the truth of thesituation in this moment. You have everything you need right now. Now let’s take three moredeep breaths together. Take a deep inhale in,holding that breath for a beatand exhale it out. Again, an even deeperbreath than the one before,feeling it weave in and outof your muscles and cellsand exhale it out. Last time, your deepest breath yetsending that oxygen all theway through your entire body. And when it reaches the top of your headand you’re ready, you can open your eyes. Thanks for joining me for this meditationand for giving yourself this gift. Have a great rest of your day.