Calm Mind: A Meditation for Anxiety Relief
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"We suffer more often in imagination than in reality."
Seneca
This meditation is designed to help you find peace and alleviate anxiety. Find a quiet space where you can sit or lie down without being disturbed. Keep your head and neck straight, maintaining a position where they are aligned with your spine. When you are ready, you may close your eyes if you feel comfortable to do so.
Begin by taking a deep breath in through your nose until you cannot inhale any longer.
Exhale completely.
Repeat this a few times.
Inhale for 5 seconds, exhale for 7 seconds. Breathe into your stomach rather than into your chest.
Notice the sensation of the breath as it enters and leaves your body.
Simply observe any thoughts that you have and refrain from judging them.
Return to inhaling for 5 seconds, exhaling for 7 seconds.
When you are ready, gently open your eyes.
By observing your thoughts throughout the meditation, you may notice that some thoughts cause feelings of anxiety. Notice that it is your thoughts that produce these feelings and return your focus on your breath. If you are having trouble concentrating on the breath, you can try these techniques.
When you are breathing in, think "I am breathing in." When you are breathing out, think "I am breathing out."
When you are breathing in, count to 3 in your mind. When you are breathing out, count to 5.
