9 Minute|| Anxiety Relief Meditation

[Music] hello everyone welcome to this episode of the Mindful and minutes podcast I'm Kelly and today we are going to do an anxiety relief meditation and this is actually one of my favorite meditation practices from my meditation for anxiety Journal you are not your thoughts um this bookjournal just turned one years old just like two days ago so I thought that I should share one of my favorite practices from the book um this will also to jog your memory so you are not your thoughts it's an 8we guided u meditation journal to help you with your anxiety and every day there is a daily Mantra a guided meditation practice and then a journal uh prompt so I will lead you through the meditation practice and then at the end I will give you a journal prompt that you can use to go even deeper and kind of explore um this particular meditation practice and your anxiety and I'll make sure to type it out in the show notes as well so if you love this particular practice I really think you would enjoy um picking up the book If it speaks to you so I'll link that as well in the show notes so when you're ready take a moment to settle in and get comfortable close down the eyes if that feels good to you soften your shoulders just take a few big deep easy breaths inhaling through the nose and maybe signing out through the mouth [Music] and we'll begin with a relaxation breath so we'll exhale all the air out of our lungs and then inhale for a count of Four 3 2 1 pause and exhale for 6 5 4 3 2 1 pause inhale 4 3 2 1 pause exhale 6 5 4 3 2 1 continue with this inhale for four exhale for six really taking your time on those long breaths out just continuing with this breath inhaling for four exhaling for six and imagining that every time you take that long exhale it's like a pressure release vow for your anxiety a little bit more gets released every time I'm doing two more full rounds of this breath before settling into your natural breath cycle an effortless rhythm allow the breath just to move into the belly smooth and effortless and in your mind's eye imagine that you're laying in the sand on the beach your body is supported by the sand beneath you the sun is shining down on your body warming you bathing your skin in that beautiful sunlight you can hear the gentle waves moving in and out and crashing on the shore there's a slight breeze that's moving across your skin but you can hear it rustling through the palm tree leaves in the distance you can smell that distinct scent of the ocean it's the perfect moment and you're so at PE and as you rest here in the sand you feel the Sunshine pouring down onto your body and you allow that warmth the sun's Rays to go right into your heart center allowing the sunshine to warm your heart and melt away any feelings of worry or anxiety with each passing moment the sunshine melts away more worry and anxiety from your heart and all you do is just rest relax and feel your anxiety and worry Melt Away under the sparkling sunlight you take a few final moments here as you tell yourself three times my heart releases anxiety and instead is filled with calm and peace then take a big deep breath in through your nose and open mouth exhale sigh it out letting go and blinking the eyes open and if you're joining me for the journaling option the journal prompt is write down six ways you can soothe yourself emotionally when you're experiencing moments of heaviness or anxious discomfort in the heart so I'll write that down in the show notes as well thank you so much for joining me for this practice have a beautiful day for