Quick Guided Meditation for Anxiety

If your heart is racing right now, that's You okay.

don't have to calm it down all at once.

Keep your eyes open for this first part.

Let them move slowly around the room.

We're going to give your senses something to do.

It pulls your attention out of the spin

and into the room.

Find five things you can see.

Name them in your head.

A lamp.

A corner of the ceiling.

Whatever's there.

Four things you can feel.

Your socks.

The chair under you.

Three things you can hear.

Even small ones...

a fridge hum, a car outside.

Two things you can smell.

If there's nothing, just notice the air.

And one thing you can taste.

Good.

You're here.

In this room.

Let your eyes close if that feels okay.

We'll breathe in a square, four counts on each side.

Breathe in...

two...

three...

four.

Hold...

two...

three...

four.

Breathe out...

two...

three...

four.

Hold...

two...

three...

four.

Again.

In...

two...

three...

four.

Hold gently...

Out...

slow...

And rest.

Put one hand on your chest.

Feel how warm it is.

Your heart is under there, doing its job.

Maybe it's still beating fast.

That's fine.

Just let your hand rest there and keep it company.

Right now, in this moment, I am safe.

This feeling will pass.

It always has before.

I can take care of myself.

Stay with the warmth of your hand for a few more breaths.

Nothing else to do.

Keep your hand there

as long as you want.

When you're ready,

open your eyes.

If the worry comes back you later,

can start again

with five things you can see.

The rest will follow.