5 Minute Meditation For Anxiety

In this short five minute meditation, I'm gonna take you through some progressive relaxation and then help you find out what's causing you so much anxiety so you can better move through it. So if you haven't already, please go somewhere comfortable, plug some headphones in and get ready to relax. So first things first, let's start with some breathing. So I want you to take a deep breath in through your nose, hold at the top, exhale out of your mouth. Now we're gonna use this same breath throughout the entire meditation. So go ahead and continue to take deep breaths in through your nose, holding at the top, and now breathing out of your mouth. And as I continue to guide you through this meditation, I want you to keep going with this breath by yourself. So whenever your mind starts to wander somewhere else, come back to that breath, focus on the breath and the air going in through your nostrils, circulating through your lungs, holding that air for a moment, and then exhaling and pushing it all out through your mouth. If you wanna go even further, you can breathe in through your nose and feel your stomach rise. This is a belly breath. And as you exhale, feel your stomach fall and you breathe out of your mouth. So continue to take these deep breaths. And as you do, I want you to feel yourself become more relaxed. Feel your shoulders drop and relax. Feel your face soften. Feel your eyes gently close. Feel yourself start to let go of all the things that make your life chaotic and filled with anxiety. And so sometimes when we just start to take these deep breaths in through our nose and out through our mouth, our body becomes so oxygenated that we start to get different ideas. Different things start to flow through our mind. So maybe the thing that has brought you to this meditation today is already in your mind circulating. But if it's not, keep taking these breaths. And I want you to ask yourself, what's it like to be me right now? Go ahead and ask yourself that question. What's it like to be me right now? Don't worry about getting a response, but just sit in that, in that question. Maybe that voice in your head, the conscious, whatever you wanna call it, maybe it will tell you something. And if it doesn't, I want you to feel deeper into the emotions that you're experiencing. Maybe even think about a trigger that brought you this anxiety in the first place. What made you worried, nervous, anxious? What thing in the future are you scared of happening? And so whatever that trigger is now, I want you to grab a hold of it in your mind. Keep taking these deep breaths in through your nose, out through your mouth. And I want you to think, what am I really afraid of? Let's go beyond this thing. Maybe it's money, maybe it's issues with the relationship, whatever it is. What are you really afraid of? If that thing does happen in the future, what is the thing you're most at risk of? Is it being alone? Is it not being good enough? Is it letting someone down? And I bring this up because I just want you to make the connection that the thing that's in front of you right now that feels like it's causing you so much anxiety and bad feelings, this thing isn't that powerful. It's connected to your deepest, deepest part of you as a human being that wants to know that you're gonna be okay. So I want you to acknowledge that, understand that the voices in your head, the things that are causing you to be so emotional, the things that you can eventually gain control of again. So the first thing I want you to do is I want you to identify, is there an action, a positive action you can take that can move you from this anxious state into a more powerful and controlled state? If there is, when this meditation ends, go do that one action and see how much better you'll feel. And two, if there's not an action, if you're not in control, then you need to surrender. And a great way to do this is at the end of the meditation, just sit here, continue to take deep breaths in through your nose, out through your mouth and repeat the mantra, let go, let go. Think about the thing that initially caused you that anxiety and let go, let go. And feel yourself become less and less emotionally attached to this thing as it floats away and leaves you free to be okay. So go ahead and do one of those two things. I'll catch you in the next meditation.