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Mindfulness for Anxiety and Stress – A Guided Meditation

Mindfulness for Anxiety and Stress

Take time out to listen to this mindfulness meditation for anxiety or stress, or read the transcript below.

Hi, I’m Leigh Matthews from Therapy in Barcelona. And today I want to take you through a brief guided mindfulness exercise to relieve stress and anxiety.

You can do this anytime or anywhere.

It will leave you feeling more grounded, relaxed, and alert to your present moment experience of your body and senses.

So to begin, allow yourself to get comfortable. You can be seated, or you can lie down for this meditation.

Take a few deep breaths, inhaling deeply and exhaling slowly. And again.

Allow yourself to let go of any stress you’ve been feeling.

Let go of any tension in your shoulders.

Let go of any tension in your jaw.

Allow your breath to return to normal and simply bring your awareness to what it feels like to breathe.

Right now, notice the physical sensations of breathing, wherever that physical sensation of breathing is most vivid in your awareness. You might feel it most in the rise and fall of your abdomen or in your nostrils. Wherever the sensation is clearest. Simply place your focus right there.

Experience the inhale.

Experience the exhale. Experience the space in between.

And each time you notice that the momentum of your mind has drawn your awareness away from the breath, gently, non-judgmentally bring your attention back to your breath.

You might find it helpful to say within your mind, ‘inhale’ each time you inhale and ‘exhale’ each time you exhale. By silently saying these words, you draw your attention back to the breath.

Your mind will wander. Simply notice when it does and with compassion and love for yourself, accept or acknowledge that your mind has wandered and bring your awareness back to the physical sensation of breathing.

See if you can observe each breath as though it’s the first breath you’ve ever taken.

This is an opportunity to pay attention to the present moment.

Simply notice and feel what it feels like to breathe in the present moment.

And if your awareness is drawn to the mind, just gently shepherd your awareness back to the breath without judgment.

Allow yourself to explore this moment, to be curious about this moment, to allow your breath to open up a doorway to the moment.

As you prepare to come out of this meditation, notice how you feel in your body.

Take a moment to feel this feeling of being present.

Take a moment to experience it.

Offer yourself a little gratitude for taking the time to be present and carry this feeling of presence with you as you go into the day.

May you be present.

May you be peaceful.

May you be gentle with yourself today.

Thank you.