5 minute Anxiety Meditation

Listen to a Sample:

When faced with the initial moments of an anxiety or panic attack, it's important to find strategies that can help you regain control and find balance. One effective approach is to engage in controlled breathing and mindfulness. Below is a guided meditation script that you can use to soothe your mind and bring your breath back to a steady rhythm:

Begin by finding a comfortable and quiet space where you can sit or lie down. Close your eyes and focus your attention inward.

Take a deep breath in through your nose, counting to four as you inhale. Feel your chest and abdomen expand as you fill your lungs with air.

Hold your breath for a moment, then exhale slowly through your mouth for a count of six. As you breathe out, imagine releasing tension and worries with each breath.

Continue this pattern of breathing: inhaling for a count of four, holding for a moment, and exhaling for a count of six. Allow your breath to guide you into a state of relaxation.

As you breathe, visualize a serene place that brings you comfort. It could be a peaceful meadow, a tranquil beach, or a calming forest. Imagine yourself there, surrounded by nature's beauty.

Focus your attention on the sounds of this place. Hear the gentle rustling of leaves, the distant sound of waves, or the chirping of birds. Let these sounds wash over you, soothing your mind.

With each breath, imagine the soothing sounds of nature entering your body, filling you with tranquility. As you exhale, release any tension or anxious thoughts, allowing them to dissipate like ripples on water.

Feel the ground beneath you, supporting you just as the earth supports all life. Sense the stability and safety it provides.

As you continue to breathe and immerse yourself in this calming visualization, remember that this moment is yours to cherish. You have the power to guide your breath and your thoughts.

With each inhale, remind yourself that you are inhaling peace and clarity. With each exhale, release anything that no longer serves you. Allow your breath to anchor you in the present, grounding you in the here and now.

Know that you are in control of your breath and your experience. As you gradually bring your breathing back to a steady rhythm, you feel a sense of balance returning.

When you're ready, gently open your eyes. Take a moment to appreciate the calm and centered feeling you've cultivated through your breathing and visualization.

Remember that you can return to this guided meditation whenever you need to find balance and soothe your mind during moments of anxiety or panic. You have the tools within you to navigate these challenges and regain a sense of calm.

Please note that while guided meditation and CBD Oil can be a helpful tool, it's important to consult with a mental health professional if you experience frequent or severe anxiety or panic attacks. They can provide personalized guidance and support tailored to your individual needs.