The Audio: 5 Minute Guided Meditation for Anxiety
The Script:5 Minute Guided Meditation for Anxiety
Welcome to the LearnRelaxationTechniques.com.
Let’s learn meditation by guided meditations. The following five minute meditation is especially for an anxious person.
Begin by sitting in a comfortable position. Let your eyes close.
Breathe in deeply and exhale very slowly.
Breathe in deeply and exhale slowly.
Let your breath be calm and relaxed.
It may be helpful when you are experiencing anxiety to count along with your breaths. I will guide you.
Breathe in. One, two, three, four. And hold your breath for one, two, three.
And exhale for one, two, three, four.
Nice. Notice your body is feeling more relaxed already.
Breathe in again. Counting one, two, three, four and hold your breath. One, two, three and breathe out. One, two, three, four.
Wonderful.
By occupying your mind with the counting and aligning your body with the movement of the breath, you can reduce your stress at any time.
Now notice your hands. How do they feel right now? Can you notice if one hand feels different from the other? Perhaps they are both the same.
(Pause)
Focus now on just the palms of your hands. And as you focus on the palms of your hands, you may feel different sensations. Such as warmth or coolness.
Maybe you feel a tingling. Whatever you feel in the palms of your hands, is right for you, but allow the sensation to expand and grow.
(Pause)
Feel the sensations in your palms intensify.
Allow this feeling to be deeply comforting.
Are the sensations stronger in one hand than they are in the other? If so, focus on the stronger palm.
Noticing the qualities of the sensations in your palm.
And now bring your attention back to the weaker hand. And imagine you are just waiting for the same intensity to appear there. Be patient.
(Pause)
Good.
Now allow this wonderful sensation to gently spread to the rest of your body.
Releasing any tension along the way.
And in your own time open your eyes and take on the day feeling relaxed.
Allen Wei is someone who believes in living his best life, focusing on balance, happiness, and relaxation. He fosters a positive lifestyle in terms of his body, mind, and environment, and he is a huge proponent of learning to be balanced via relaxation techniques integrated into our busy lives.
