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9 Meditation Scripts for Anxiety

Mindfulness shines a light on all of our experiences, anxiety included. While this journey through anxiety can be a challenging one, adopting a compassionate, non-judgmental attitude towards this experience is a powerful place to start. Whether mindfully navigating our own anxious feelings or assisting that work in others, mindfulness exercises for anxiety are a useful tool to have by our side.

When we’re guiding others through challenging feelings and emotions, it can be greatly beneficial to have some guidance ourselves. One such example of guidance comes in the form of meditation scripts for anxiety. These scripts guide us moment to moment so that we can easily support those we care about. They can also be used as pointers for our personal practice.

9 Meditation Scripts for Anxiety

In this guide, we will explore the power and practice of reading meditation scripts for anxiety. The guide will include:

  • An Introduction to Anxiety
  • How Mindfulness Helps Anxiety
  • Using Meditation Scripts for Anxiety
  • 9 Meditation Scripts for Anxiety

​An Introduction to Anxiety

Deepening our understanding of anxiety is a great first step to guiding others through this experience. In order for a script to be effective, we have to understand the subtleties of what it is addressing.

So, we can start by defining anxiety. Simply speaking, anxiety is characterized by feelings of fear, worry, or unease. These feelings can range from subtle to strong, varying in the influence they have over our lives. It is a normal phenomenon that is linked to our stress response. However, for some people, it stands in the way of deep inner peace and contentment.

While anxiety is often understood to exist within the mind, it has a profound effect on the physical body too. Some of the symptoms of anxiety, from mind to body, include:

  • Feelings of panic and fear
  • Feelings of helplessness and despair
  • A sense of danger, most often not life-threatening
  • Withdrawal from society, friends, and/or family
  • Irritability and agitation
  • Feelings of overwhelm
  • Increased heart rate
  • Chest pain and heart palpitations
  • Upset stomach and digestive issues
  • Sleep disturbance and insomnia
  • Sweating

Since we are all unique, anxiety manifests differently within each of us. Sometimes it’s easy to notice while at other times it’s not. And while it might be similar to stress, anxiety is most often present in absence of real, imminent danger. While an acute stress response helps us to respond when we’re in danger, persistent anxiety has a negative impact on our ability to cope.

When we’re working with anxiety, it is also important to note the limitations of mindfulness and meditation. While both are incredible powerful tools for exploring anxiety, many people benefit from complementary healing modalities. For each individual, the road to healing will be paved with different stones.

​How Mindfulness Helps Anxiety

Mindfulness and meditation are beneficial tools for managing the experience of anxiety. As we shine a light on our experience through a mindful lens, we develop new perspectives and gain clearer insights. Through mindfulness, we begin to put a distance between ourselves and our emotions. So, when challenging or negative thoughts do arise, we get better at witnessing them rather than attaching to them.

To back up what ancient cultures have known for centuries, numerous scientific studies have supported the role of mindfulness and meditation in lessening anxiety. There are a variety of mechanisms to explain why this is so, including:

Easing the stress response

1. ​​Shifting our perspective

First, mindfulness encourages us to step aside from our habitual thoughts. In doing so, we start to curiously and compassionately explore the waves that move through us. This strengthens our connection to the stable core beneath the surface of our thoughts and feelings. Various meditation practices assist with this.

​2. ​Connecting mind to body

Secondly, mindfulness of the body helps us to recognize that our emotions are also a physical experience. As we become curious about the location of anxiety within the body, our inner dialogue softens. Why? Because as we tune into physical sensations, our attention shifts and the mind is put on the backburner. This grants us an entry way into peace of mind.

​3. ​Easing the stress response

Additionally, many mindfulness and meditation practices incorporate breathwork because the breath plays a large role in the body’s stress response. To elaborate, when feelings of anxiety arise, the breath becomes shallow and the body acts as if it were in imminent danger. The blood quickens, the digestive system shuts off, and our hormones enter into ‘fight or flight’ mode.

At this stage, tuning into the breath and gradually deepening it helps us to initiate the counteractive relaxation response. Through this mechanism, both body and mind begin to settle. The anxious thoughts that once held a tight grip begin to soften as we return to our equilibrium.

​4. ​Changing the brain

Furthermore, meditation reduces anxiety through shifting the functioning of the brain. For example, studies have found that mindfulness practice can, overtime, cause the amygdala to shrink. This area of the brain is associated with fear and plays an active role in our response to stress.

There are countless other studies that show the interconnection between mindfulness and anxiety, as well as between meditation and anxiety. As we start to gain a greater understanding of how these practices are of benefit, we often find that our yearning to share our knowledge grows.

​Using Meditation Scripts for Anxiety

If you are looking to use meditation scripts for anxiety, chances are you will be guiding others through this experience. In some cases, you might also be exploring these scripts for self-use. Some scripts read more like activities; these ones are well-suited for personal use.

When reading meditation scripts to others, there are a few notes to keep in mind. Important considerations to make include:

​Using Meditation Scripts for Anxiety

1. ​​The setting of your reading

Firstly, you can support your reading by getting the setting right. When reading a mindfulness or meditation script for anxiety, it’s important that the atmosphere is quiet and comfortable. Participants should feel safe to explore whatever feelings are within. So, consider dimming the lights, streaming some soothing music, or lighting a few candles to set the tone.

2. ​​Varying needs and experiences with both mindfulness and anxiety

If you are working with a group, keep in mind that those listening to the script will have different mindfulness experience levels. In addition, each individuals intensity of anxiety will be different to the next. Ensure that you are prepared as much as you possibly can be for the group that you will be working with. This might include having additional certifications and experience.

3. ​​Fear in the room

Lastly, it’s important to note that practicing mindfulness – especially in a group setting – can trigger anxiety in some people. For those with social anxiety in particular, just showing up can feel like a great feat. So, through reassuring words and a compassionate heart, address any fears that might be present. Let the group know that they can ask for extra support when needed. In some cases, you might like to have a support person overseeing the meditation.

​9 Meditation Scripts for Anxiety

On Mindfulness Exercises, there exists an incredible array of various mindfulness exercises for anxiety. Some of these resources include mindfulness meditation scripts. As you explore the scripts below, let your intuition guide you to the script best suited for the moment.

This short, 5-minute meditation for anxiety is a simple and soothing way to reconnect with the breath and body. As it is a short reading, it can be used at any time of the day to reconnect with the present moment. It can be read aloud or explored as a self-practice.

This mindfulness meditation script for anxiety includes time stamps to guide you when reading it aloud. It guides the listener to adopt a simple stress release technique – that is, taking three deep breaths. It also includes positive affirmations that can help to shift the subconscious mind.

This soothing meditation guides listeners to use their breath as a primary tool for relaxation. It has us witness negative thoughts diminishing gradually, freeing us from the hold they have over us. It is a beautiful script to be read aloud to a group.

Another breath-centered meditation, this very simple script offers a brief introduction into mindful breathing. As the breath is a cornerstone in relieving anxiety, the practice is profound – even if simple. This script can be used as a starting point before exploring more elaborate meditations.

This meditation script directly addresses the negative thoughts that pass through us. As anxious or negative thoughts move through, listeners are guided to note them with phrases like, “coming, going,” and “arising, passing.” This helps to deepen one’s understanding of the transient nature of all thoughts.

The mind has a tendency of continually bubbling to the surface, so this meditation addresses that. As the mind drifts, listeners are guided to continually reground themselves in the present moment. It is a compassionate, non-judgmental practice that is best read aloud.

This beautiful meditation opens with a gentle breath awareness practice. Then, it moves into a series of positive affirmations to help rest the anxious mind. Because our anxious thoughts are deeply interwoven with our underlying beliefs, positive affirmations can help to ease worry and fear. 

Belly breathing is a deeply relaxing and restorative practice. Since this type of breathwork lessens the stress response, it brings about feelings of peace, calm, and contentment. It can be read aloud to a group or explored personally.

This meditation helps to heighten our awareness of the effect of negative thinking. Gently guiding the listener to close their eyes, it explore the power of the breath and of the words we feed ourselves. This is a powerful practice that can be used to guide groups.

All in all, mindfulness and meditation are key tools that can be explored to lessen the experience of anxiety. Moreover, meditation scripts written specifically with stress or anxiety relief in mind are an ideal place to start.

When you are working with groups or individuals, remember to take the teachings slow. Start with the basics and then deepen the exploration when it feels right to do so. This applies for self-practice as well. And remember: compassion and non-judgment are the cornerstones of mindfulness. Embrace these concepts and witness negative thoughts and feelings melt away.

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]

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