Meditating for anxiety isn’t easy. That’s why we created some useful tips and tools to bring mindfulness into your most anxious moments. For guiding others through longer sessions, these guided meditation scripts for anxiety pick up where the one-minute practices leave off.
Ever have one of those days?
An earworm of worry wriggles into your head before your feet even hit the floor. You spill your hot coffee, which means you have to change, which means you’re running late, which means you’ll get fired, which means you’ll be homeless, which means you’ll starve, which means…your anxiety is winning.
Try these three quick and simple meditation techniques for anxiety to steady a racing mind. By investing three minutes of your time and focus, you can set a tone of peace and competence for the rest of your day.
Minute 1) Just Breathe
Close your eyes, place your hands on your stomach and breathe slowly and deeply, feeling the expansion and contraction in your belly with each breath. In sixty seconds, focusing on your breath can bring your attention back to the present moment.
Minute 2) Envision Calm
Continue your deep belly breathing. Now visualize your worries as dandelion fluff. With each breath, you blow them away on the wind. Psychology Today notes that brain studies find imagined and real actions activate similar brain patterns, so visualizing yourself blowing your worries away may help you feel calmer.
Minute 3) Accept It
What is it? Anything you’re obsessing about. Spend another minute adding a simple mantra to your breath pattern – I got this – because you do! You’ve survived every single thing you’ve worried about in your life up until this point; chances are you can handle what today brings.
By incorporating these techniques into your morning routine, you’re taking steps toward managing everyday anxiety. Visit our website for more exercises in mindfulness or contact us if you have tips of your own to share.
Find more exercises related to mindfulness based stress reduction here.
300 Mindfulness Worksheets
Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!
- Safely download them all to your own computer
- Nicely designed PDFs with writable fields to add your reflections, answers and journal entries
- Designed for both beginners and experienced mindfulness practitioners
- Organized into separate folders, based on health, relationships, career, self-discovery, purpose, formal meditation, and more
- Practices for building a sense of peace, calm, clarity, care and confidence
- 60-day money-back guarantee
200 Guided Meditation Scripts
Ready-to-read mindfulness meditation scripts for anxiety, sleep, self-compassion and more.
- Safely download them all to your own computer
- Elegantly formatted for you to read easily and confidently at your own pace
- Learn many new mindfulness meditations while deepening your understanding of the ones you already practice
- Meditations for cultivating calm, self-compassion, embodied presence and resilience
- Guide these meditations for others to support their day-to-day wellbeing
- 60-day money-back guarantee
