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Guided Meditation: Quiet Anxiety in 4 Minutes

Anxiety is a part of life, especially these days, but it doesn't need to control your day. Whenever anxiety arises take less than 4 minutes to quiet it with this practice that includes the 3 x 3 method for reducing anxiety.

Our meditations are best practiced through listening to the recording, which you can find here:

If you would like to read it first, here's the transcript!

Sit comfortably straight with feet flat on the floor.

I invite you to open your attention to the present moment. No judgments or evaluating, but simply awareness, as if you are a vessel for feelings, thoughts or sensations in the body that are present. [5 Seconds]

Now focus on the breath. Focus on breathing in one region of your body, the belly, or the chest, or the nostrils, or wherever you notice your breath most, and keep your concentrated focus on that area as you breathe. [10 seconds]

Now, expand your attention to your body. Become aware of sensations in the whole body and the whole breath. There’s no need to change anything. Simply notice any sensations in the body and breath. [15 seconds]

Now pull back in, focusing on your thoughts. If you notice negative thoughts about yourself, say, “I choose to release self-critical thoughts.” [15 seconds]

Shifting from your mental activity down to your heart, say, “May I learn to be kinder to myself.” [5 seconds]

Expanding out from your heart, notice what’s around you.

Name three things you can see. [10 seconds]

Notice three things you can hear. [8 seconds]

Now name three things you can smell. [8 seconds]

Identify three things you can feel. [8 seconds]

Return your attention to your heart.

Notice the calmness within you and around you.

Take in a deep breath through the nose if you can, hold for a count of 1, 2, 3, 4 and exhale slowly through the mouth.


This podcast is part of the Airwave Media podcast network. Visit to listen and subscribe to other great shows like The Daily Meditation Podcast, Everything Everywhere and Movie Therapy. We’d deeply appreciate your support at Patreon. Our podcast is now available to view on our YouTube Channel, so be sure to follow us there and on Instagram @amindfulmomentpodcast. Visit our website, to access podcasts, scripts and book recommendations.

A Mindful Moment is written and hosted by Teresa McKee and/or Melissa Sims. The Spanish version is translated and hosted by Paola Theil. Intro music, Retreat, by Jason Farnham. Outro music, Morning Stroll by Josh Kirsch, Media Right Productions. Thank you for tuning in! This podcast is produced by Work2Live Productions.

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