Written by:

Updated on:

January 9, 2024


Worrying relies on future thinking, while regret keeps us focused on the past. In this guided meditation for worry, we are invited to return to the present, the only place where contentment and true happiness exist. 

Those new to mindfulness often wonder, why be present? The mind that’s rooted in presence is a mind that is stable, contented, and at ease. A mind that’s stuck in the past is often held there by rumination and regret. A mind that is preoccupied with the future is often afflicted with worry, anxiety or fear. Bringing the mind back into the present entails letting go of this agitated energy, which brings a sense of peace. 

This beginner-friendly practice uses a visualization to guide us into a mindful contemplation. Intermediate or advanced practitioners may find they would like to spend more time with this practice, silently exploring the concepts presented.    

  • Practice Time: <5 minutes
  • Purpose: Letting go of worry or regret
  • May Help With: Enhanced Presence, Reduced Anxiety, Calm
  • Practice Level: Beginner
Download "Dropping The Suitcases Of Worries And Regrets" by entering your name and email below:

Here’s a Sample of the “Learn to Let Go With A Meditation for Worry” Guided Meditation Script:

So, to help you reduce anxiety,
start by taking a moment to relax your body..
soften any unnecessary tension in your belly and shoulder,
and find a posture that feels both relaxed and alert,

Now close your eyes
or look downwards
and rest your hands
in an easy effortless way.

Take a few moments
to scan your awareness
through the sensations of your body,
and wherever possible,
soften and release
obvious areas of physical tension.

Aware of your body,
your body breathing,
your chest rising and falling with each breath.

And now imagine standing in the street
outside of your house with two heavy suitcases
and know that one of those suitcases
is full of worries about the future,
and the other suitcase,
know that it is full of regrets about the past.

meditation for worry, Learn to Let Go With A Meditation for Worry

Take a moment standing there in the street
holding these two heavy suitcases
and reflect about each one.

Reflect about the future,
how it will come on it’s own accord whenever it comes
and that most of what we worry about will never happen.

Standing out there in the street,
reflect about the past,
the other heavy suitcase.

Consider how the past cannot be changed.
All we can do in the present is to learn from it,
put in whatever corrections make sense,
become more skillful,
become a better person,
and move on.

How to Use this Script on Letting Go of Worry

If you find yourself distracted by worry or regrets, you may want to use this meditation for worry as inspiration for your personal practice. To do so, familiarize yourself with the script’s intention by reading through it several times. Then, sit with that intention, taking as much time as you need to walk yourself through the contemplation.

You can also use this script to help guide others. This guided meditation for worry is particularly suited for anyone struggling with fear about the future, or for those who are holding on to regrets about the past. Remind practitioners that although contemplations such as this may lead to great insight, meditation is not a magic cure-all. Our goal is to bring kind, caring mindfulness to our pain and the ways in which our own mind contributes to our suffering. Changing the habits that lead to this suffering takes time. 

Read from the script word for word, or make it your own. Share it live, or use it to make an audio or video recording that others can listen to on their own.  


We all carry baggage, some of it heavier than others. With this meditation for worry, we just may realize that we have the power to let go and drop this baggage whenever we are ready. In that moment, we will feel a sense of lightness and liberation, peace and ease. It’s not easy to let go of the things we’ve been carrying for a long time. Mindfulness, visualization, and contemplation offer us support and show us the way.    

About the author 

Sara-Mai Conway

Sara-Mai Conway is a writer, yoga and meditation instructor living and working in Baja Sur, Mexico. In addition to online offerings, she teaches donation-based community classes in her tiny, off-grid hometown on the Pacific coast. She is a certified 500-hour Remedial Yoga and Applied Mindfulness Advanced teacher with Bodhi Yoga Spain under the Independent Yoga Network (UK).