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Meditation for Anxiety

To practice this guided meditation, sit in a comfortable position, with your back straight and your head level and breathe in with the breathing in lines and breathe out with the breathing out lines.

Breathing in, I am aware of my breath going in

Breathing out, I am aware of my breath going out

Breathing in, I am present in my body

Breathing out, I am present in time and space

Breathing in, I invite a new perspective on anxiety

Breathing out, I empty my mind

Breathing in, I give myself the gift of fresh air

Breathing out, I give back to the world

Breathing in, I recognize that I suffer from anxiety

Breathing out, I wish to change that habit

Breathing in, I know that I am human

Breathing out, I know that people get anxious

Breathing In, I feel the pain and worry

Breathing out, I give that to the world

Breathing in, I feel the world’s anxiety

Breathing out, I send the world peace

Breathing in, I am connected to all people

Breathing out, I wish people to be free of suffering

Breathing in, I am connected to myself

Breathing out, I wish to be free of suffering

Breathing in, I invite peace into my life

Breathing out, I share peace with the world

Breathing in, I see my anxiety is a reaction

Breathing out, I can work with that reaction

Breathing in, my anxiety reminds me to be aware

Breathing out, I am aware of my anxiety

Breathing in, my anxiety compels me toward action

Breathing out, I act with my anxiety

Breathing in, I locate my anxiety in time and space

Breathing out, I locate myself in the present

Breathing in, I locate my anxiety in my amygdala

Breathing out, I shrink that tiny part of my brain

Breathing in, I worry that this won’t work

Breathing out, I see that as an anxious thought

Breathing in, I know anxious thoughts unsettle me

Breathing out, I let my thoughts go.

Breathing in, I am present in my body

Breathing out, I am present in time and space

Breathing in, I am aware of my breath going in

Breathing out, I am aware of my breath going out