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  • Meditation to Help Relieve Anxiety and Stress [Video]

Written by:

Updated on:

December 1, 2015
Published on Mar 26, 2014

https://www.wisemindbody.com This is a mindfulness meditation with Josh Wise. This meditation will help you connect with your breath. Relax. Let go of stress. Release anxiety. Allow yourself to relax. Simply breathe and watch your breath. Notice what it feels like. No need to change anything or do anything. Simply accept this moment just as it is. Enjoy.


Allow yourself to be comfortable. You can be sitted or you can lie down for this meditation.

Take a few deep breaths. Inhaling deeply, and exhaling slowly. Allow yourself to let go of any stress you’ve been feeling. Let go of any tension in your shoulders. Let go of any tension in your jaw. Allowing your breath to return to normal. Simply bring your awareness to what it feels like to breathe right now.

Notice the physical sensations of breathing. Wherever that physical sensation of breathing is the most vivid, place your awareness there. You might feel that most in the rise and fall of your abdomen. You might feel that most in your nostrils. Wherever is that sensation is the clearest, simply place your focus right there.

Experience the inhale. Experience the exhale. Experience the in-between. And each that you notice that the momentum of your mind has drawn your awareness away from your breath, gently, non-judgmentally, place your attention back on your breath.

You might find it helpful to say within your mind—inhale, each time you inhale. And exhale—each time you exhale. By silently saying these words, you draw your attention back to your breath.

Your mind will wonder. Simply notice when it does. And with compassion and love for yourself, accept that your mind has wondered, and bring your awareness back to the physical sensation of breathing. Observe each breath as if it’s the first breath you’ve ever taken.

This is an opportunity to pay attention. To pay attention to this present moment. Place your attention on your breath in this present moment. Simply notice and feel what it feels like to breath in this present moment.

And as the momentum of the mind draws your awareness away from our breath, kindly and gently bring your awareness back to your breath. Allow yourself to explore this moment. To be curious about this moment. To allow your breath. To open up the doorway to this moment.

As you prepare to come out of this meditation, notice how you feel in your body. Take the moment to feel this feeling of presence. Take a moment to experience it. To notice what it feels like in your body to be present.

Offer yourself a little gratitude for taking the time to be present. And carry this feeling of presence with you as you go out into your day. May you be present. May you be peaceful. May you be gentle on yourself today. Blessings.


To donate to John Wise directly, visit https://www.wisemindbody.com/

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About the author 

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]