Written by:

Updated on:

September 28, 2020
Soothing Anxiety with Awareness. We’re not always aware of our own anxiety. But the first step in feeling better, is to notice what we’re feeling. Deepen awareness of body and mind by pausing for the following mindfulness exercise:
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Here’s a Sample of the “Soothing Anxiety With Awareness” Guided Meditation Script:

With your eyes opened or closed, become aware of your breath
Often, the act of simply noticing changes the breath
But see if you can allow yourself to be present with the breath as it currently is
Without judgement, what do you notice about the quality of your breathing?

Notice if you’re breathing through the mouth, or through the nose
Notice the breath is short, or long, shallow, or deep
Is there a difference between the length of the breath in, and the length of the breath out?
Allow breath to be just as it is
As you take a moment to list to yourself what it is that you find

At first, silently saying words to yourself like, short, shallow, gasping
Or rough, uneven, hurried

Over time, as you practice this meditation,
You might drop the words and just feel

(pause for 3 cycles of breath)

soothing anxiety with awareness, Soothing Anxiety With Awareness

And then intentionally, purposefully, breathe in and out through your nose if you’re not already
And take 3 full, relaxing, exhale breaths
One long breath in to prepare,
And then a long, full breath out

Two more

Easy and patient breath in,
Full and relaxed breath out

Last one

Deep, slow breath in,
Breathe all the way out

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).