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Guided Meditation to Relieve Anxiety

Updated: Apr 24, 2023

World events being what they are, constant change and adaptation, and concerns about our individual futures mean that many are suffering with persistent anxiety. Mindfulness meditation has been shown to reduce anxiety, so when you feel it rising, take a few minutes to quell those anxious feelings through mindfulness and visualization.

Our meditations are best practiced by listening to the podcast, so we've included that for you here:

If you'd like to familiarize yourself with the meditation before trying it, we've included the script for you here:

Find a quiet and comfortable place where you can sit or lie down for the duration of the meditation.

Close your eyes or soften your gaze by looking at the floor about 2 feet in front of you.

Take a few deep breaths.

Focus on the experience of your breath, how it feels as you inhale and exhale. Where do you feel it in your body?

Allow yourself to become more relaxed and centered.

Visualize yourself in a peaceful and calming environment.

It could be a beach, a forest, a garden, or any other place that makes you feel calm and relaxed.

Imagine yourself surrounded by the beauty and tranquility of that environment.

Now bring to mind a person that gives you comfort or helps you feel safe. Picture that person being right at your side, enveloping you in safety and comfort.

Perhaps bring to mind something else that provides you comfort, like a pet or a favorite blanket. Picture it enveloping you in warmth and peacefulness.

Now, focus on your breath again. Take slow and deep breaths, in through your nose if you can and out through the mouth, focusing on all of the sensations you experience.

Imagine that each inhale brings in calmness and relaxation, and each exhale releases tension and anxiety.

As you continue to breathe, bring your attention to your body.

Scan your body from head to toe, noticing any areas where you are holding tension or anxiety.

With each exhale, imagine that the tension and anxiety are leaving your body.

Now, continuing in a relaxed state, repeat to yourself some calming phrases or affirmations, such as "I am calm and relaxed" or "I am safe and protected."

Imagine that these words are sinking in and creating a sense of peace and well-being within you.

Take a few more deep breaths, all the way down to the belly.

Now breathe in through the nose if you can to a count of 1, 2, 3, 4. Hold the breath for a count of 1, 2, 3, 4, 5, 6, 7. Purse your lips and exhale through the mouth to a count of 1, 2, 3, 4, 5, 6, 7, 8.

Let’s do that again. In, 2, 3, 4. Hold 2, 3, 4, 5, 6, 7, and out 2, 3, 4, 5, 6, 7, 8.

Now take a deep breath in and sigh with relief on the exhale.

Gently open your eyes or refocus your gaze and return to the present moment. Feel gratitude for the relief from anxious feelings.


This podcast is part of the Airwave Media podcast network. We’d deeply appreciate your support at 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. Thank you for tuning in! This podcast is produced by Work2Live Productions.

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