A note from Sean
People ask which meditation eases anxiety. My short answer is to be mindful of the anxiety itself. Sense into it, especially in the body, and in a trauma-sensitive way.
Try this today. Right now, notice your breath without changing it. Name it silently in one or two plain words, like short, shallow, or uneven. Then take three long, slow exhales, and name it again.
Keep going: A Relieving Anxiety Meditation Script and A Compassion Meditation Script to Ease Anxiety.
This suits anyone who feels tense but doesn’t always catch it. If anxiety is strong, or watching your breath makes it worse, go gently. Feel your feet or look around the room instead. This practice complements care from a doctor or therapist. It does not replace it. Stop when you need to.
Here’s a Sample of the “Soothing Anxiety With Awareness” Guided Meditation Script:
With your eyes opened or closed, become aware of your breathOften, the act of simply noticing changes the breathBut see if you can allow yourself to be present with the breath as it currently isWithout judgement, what do you notice about the quality of your breathing? Notice if you’re breathing through the mouth, or through the noseNotice the breath is short, or long, shallow, or deepIs there a difference between the length of the breath in, and the length of the breath out? Allow breath to be just as it isAs you take a moment to list to yourself what it is that you findAt first, silently saying words to yourself like, short, shallow, gaspingOr rough, uneven, hurriedOver time, as you practice this meditation, You might drop the words and just feel(pause for 3 cycles of breath)
And then intentionally, purposefully, breathe in and out through your nose if you’re not alreadyAnd take 3 full, relaxing, exhale breathsOne long breath in to prepare, And then a long, full breath outTwo moreEasy and patient breath in,Full and relaxed breath outLast oneDeep, slow breath in,Breathe all the way out
