In this week’s guided meditation, instructor and author Melli O’Brien shares a technique to help ease anxiety by fostering a gentle and steady awareness during stressful times.
One of the hardest aspects of anxiety is the feeling of being trapped in endless thought patterns that leave us feeling overwhelmed. It can be challenging to shake off anxiety, and we often seek out meaningful support to help us break free from these anxious cycles.
This week’s guided meditation from Melli O’Brien utilizes a gentle and steady awareness to assist you in rediscovering your calm center when stress or anxiety arises.
SOS Meditation for Easing Anxiety
Read through the guided meditation script below, pausing after each paragraph, or listen to the audio version.
- If you’re listening to this meditation, it’s likely that something is causing you stress or anxiety, and your body and mind may feel quite tense. I’m here to guide you back to your center and help you cultivate a gentle and steady awareness.
- Ensure that you’re seated comfortably. Even if your mind is racing or your body feels tense, take the time to settle yourself. You might prefer lying down on a flat surface, a chair, or a bed. When you’re ready, gently close your eyes if you feel comfortable, embracing this time as a moment for yourself.
- Remember, there’s no need to try to solve problems or fix anything in this moment. Allow yourself to worry about nothing during this time. You’ve dedicated this moment to meditation; give yourself permission to let go of everything else and simply be present, focusing on the here and now and following these directions as much as you can.
- Let go of any pressure to eliminate stress or anxiety, or to change any part of this moment. Instead, let’s practice embracing this moment as it is and finding peace within it.
- Take some deep, slow breaths into your belly. As you inhale, let your belly expand like a balloon. As you exhale, feel your belly soften and release. Continue with a long, steady breath in, filling your belly fully, then a long, smooth breath out. If at any point this feels uncomfortable, feel free to let your breathing return to a natural rhythm. If you feel any strain or difficulty, allow your breath to be softer and gentler. You might place a hand on your belly to feel the rising and falling. Focus on that sensation and allow it to bring you comfort. You’re doing wonderfully.
- As you breathe into your belly, aim to soften and relax a little more with each exhale. Allow any tension to melt away and give in to the weight of your body, trusting that the ground can support you, and it’s safe to relax into this moment.
- At the peak of your next inhale, if it feels comfortable, hold your breath for a count of three. Breathe in, hold for 1, 2, 3, and then exhale. Continue this pattern, holding for three counts before releasing. If this doesn’t feel right for you, maintain your previous rhythm.
- After your next exhale, let go of controlling your breath entirely. Let your body return to its natural breathing rhythm but keep your focus on feeling your belly rise and fall. You can rest your hands there and simply observe that sensation.
- As you follow your breath, if your thoughts wander, don’t worry. When distracted, gently remind yourself with a mental note of Just thinking and then return your attention to your breath, feeling your belly’s rise and fall. Allow yourself to be present in each moment, letting everything else slip away as you rest here and breathe, giving yourself this chance to recharge and connect with your inner strength. Notice how the flowing sensations of your breath support and cradle you.
- Remember that distractions are normal. You can always redirect your focus back to your breath, allowing yourself to relax into the present moment. Keep practicing like this.
- As this practice comes to an end, take one final deep, slow breath in, then release it. Do this two more times, inhaling deeply and exhaling completely. On your last inhale, try rolling your shoulders up toward your ears, and then let them relax down on the exhale. Start to wiggle your fingers and toes. Open your eyes and take a moment to observe the colors and shapes around you.
- As you prepare to continue with your day, set an intention to carry this center of calm energy with you. Thank you for taking the time to practice. Approach your day with kindness toward yourself. And remember, let’s strive to be kind, brave, and be the change we wish to see in the world.