Written by:

Updated on:

January 27, 2024
Anxiety is often related to rumination or obsessive thinking. Meditation soothes anxiety by teaching us how to kindly distance ourselves from our thoughts. We don’t have to believe everything we think. Practice letting go of thoughts with the following mindfulness exercise:
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Here’s a Sample of the “Let Go of Thoughts and Let Go of Anxiety” Guided Meditation Script:

Sit up tall in a quiet place where you can be free from distractions
Breathe slowly and evenly in and out through your nose
Let your energy settle by anchoring your attention to the breath
Soften your shoulders, belly and thighs
And watch the breath with a sense of loving awe

Breath in, breath out

Feel the gentle rise and fall of the body
As the body breathes itself
And let yourself drop into a state of being, rather than doing

Right here, right now, just present with the breath

And as you watch the breath, of course, thoughts will still arise
The mind is energy, and always at play
Today, as you notice these thoughts
Watch them as if from a distance
You are not your thoughts, but the witness of these thoughts

let go of thoughts, Let Go of Thoughts and Let Go of Anxiety

It can help to visualize your thoughts as if they are clouds or bubbles
A thought arises, it floats up and into our awareness,
And then if left alone, it will also float on by, dissipate, or burst

Stay anchored to your breath as you play with awareness of this process
Present with breath
But aware of thought clouds, or thought bubbles that arise

Like clouds, like bubbles,
Understand that these thoughts are not solid
Not fixed

They take shape, and they break apart
They are continuously changing shape, blown by the wind
They come and go

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]