10-Minute Meditation for Anxiety

Certainly! Here’s a 10-minute meditation practice you can try to help alleviate anxiety:

  1. Find a comfortable and quiet place where you can sit undisturbed for the next 10 minutes. You may choose to sit on a cushion or chair, ensuring that your back is straight but not rigid.
  2. Close your eyes gently, taking a moment to settle into your body, and let go of any tension you may be holding.
  3. Begin by focusing on your breath. Take a deep breath in through your nose, feeling your abdomen expand, and then slowly exhale through your mouth, releasing any tension or worry with each breath. Continue breathing deeply and fully, allowing your breath to find its natural rhythm.
  4. As you breathe, bring your attention to the physical sensations in your body. Notice any areas of tightness or discomfort without judgment. Simply observe these sensations and let them be, allowing them to dissolve with each breath.
  5. Now, shift your attention to the present moment. Notice the sounds around you—the gentle hum of the environment, distant noises, or the sound of your breath. Allow these sounds to come and go without attaching any meaning to them.
  6. Bring your awareness to your thoughts and emotions. Notice any anxious thoughts that arise without getting caught up in them. Imagine that these thoughts are like clouds passing through the sky, and you are simply observing them as they come and go.
  7. Return your focus to your breath whenever you find your mind wandering. Each time you become aware that your attention has drifted, gently guide it back to the sensation of your breath entering and leaving your body.
  8. Take a moment to cultivate feelings of compassion and kindness toward yourself. Acknowledge that anxiety is a common experience and remind yourself that it is okay to feel this way. Offer yourself words of support and encouragement.
  9. Gradually, as the meditation comes to a close, bring your attention back to your body. Wiggle your fingers and toes, stretch gently, and take a deep breath to reawaken your senses.
  10. When you’re ready, slowly open your eyes, maintaining a sense of calm and relaxation as you transition back into your day.

Remember, consistency is key when practicing meditation. By setting aside a few minutes each day for mindfulness, you can gradually train your mind to become more present and grounded, reducing anxiety in the process.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top