10 Minute Guided Meditation for Anxiety

Let certified meditation instructor, Lily Holden, gently walk you through several grounding techniques in this guided meditation intended to ease anxiety.

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Recording Equipment:

Interface: Universal Audio Volt - https://amzn.to/3G6GBYA

Microphones:

Shure SM58 - https://amzn.to/3SPJUen

Universal Audio SD1 - https://amzn.to/3urMmgR *this episode's mic

Neumann TLM 103 - https://amzn.to/47CthXJ

DAW: Logic Pro X - https://www.apple.com/logic-pro/

*Disclaimer: Meditate With Lily is a podcast about meditation, aimed at enhancing overall well-being. It is not a substitute for professional medical or mental health advice. Consult a qualified healthcare or mental health professional for specific concerns.

Episode Transcript

(00:00):
Welcome to Meditate With Lily. I'm your host, Lily Holden.
Today's episode is centered around easing anxiety, so I'm
going to walk through a few different grounding techniques
to help bring you back to the present moment.
Start by finding a comfortable position, whether that's sitting

(00:22):
on the couch, laying in bed, or,my favorite, laying flat on a
yoga mat. For whatever feels good, start
by closing your eyes and feel your eyelids fall over your
eyes. Try to release any tension

(00:42):
around your eyes, in your temples and in the rest of your
face. Go ahead and take that first
deep breath in through your noseand give a big exhale out
through your mouth. I always love these starting

(01:05):
breaths. I feel like they release so much
and we're going to take a few more deep breaths to just settle
in and arrive to the present moment.
There's no outside world anymorefor the time being, so let that

(01:29):
go. In this moment, it's just you
and me and the sound of my voiceafter you've taken some deep
breaths. We're going to focus our
attention now on the natural breath, and by that I mean just

(01:51):
observing how you normally breathe without trying to change
it, without trying to breathe deeper, unless that feels good.
Really focus on the sensation ofyour chest and your belly
expanding as you're taking thesebreaths.

(02:13):
And again, there's no need to change or force your breath, or
simply, curiously observing it. You can put your hands over your
chest or your belly to feel the movement of the breath, and

(02:38):
we're just going to focus on thenatural breath for a few more
moments. If your mind begins to wander,

(03:01):
that's OK. Take those thoughts as they are,
acknowledge they've arrived, andthen gently guide yourself and
your focus back to the sensationof your breath.

(03:33):
Now let's ground ourselves further into the present moment.
Notice the support beneath you, whether it's a chair or cushion,
the floor beneath your feet, or the bed you're lying on.
Feel the stability and security it provides right now.

(04:03):
Start to notice the sounds around you.
How many unique sounds can you count?
This could be cars driving by a bathroom fan, a neighbor's dog
barking in the distance. Welcome these sounds of your

(04:38):
environment without judgment or analysis.
Now bring your focus to the sense of touch.
Notice the feeling of your clothes against your skin, the
texture of any fabrics or materials you're in contact

(05:01):
with. Feel the warmth or coolness on
your skin and embrace the sensation of comfort as you
continue to breathe. Gently touch or rub the tips of

(05:21):
your fingers together. Feel the connection, the
presence of your body in this very moment.
With each touch, reaffirm your presence in the here and now.

(05:44):
Let's shift our attention to thebody as a whole.
As you breathe in, imagine a warm, soothing light entering
your body, spreading relaxation and tranquility through every
cell. As you breathe out, visualize

(06:07):
any tension, worry, or negative emotions leaving your body and
dissolving into the air. Feel the gentle rhythm of your

(06:31):
breath like a calming lullaby, guiding you deeper into
relaxation. Imagine roots extending from
your body, reaching down into the ground beneath you.

(06:55):
These roots are strong and secure, anchoring you to the
earth's core as you breathe in. Draw in the earth's nurturing
energy through these roots. As you breathe out, release any

(07:16):
negativity or stress back into the earth, where it can be
transformed and purified. If any thoughts or worries arise
during this meditation, know that it's natural.

(07:40):
Instead of engaging with them, visualize them as leaves
floating down a stream, gently carried away by the water.
And again, try to bring your attention back to your breath
and back to the present moment. When you're ready, slowly open

(08:15):
your eyes, taking in the space around you.
Stretch your body gently and tryto carry this sense of grounding
and peace with you throughout the rest of your day.

(08:40):
Thank you for joining me today. Remember that you can come back
to this meditation whenever you need to ground yourself and find
inner calm. You have the power to take
charge of your well-being and make positive changes in your
life once again. This is Meditate with Lily, and
I'm your host, Lily Holden. If you enjoyed this meditation,

(09:03):
you can find more here on the podcasting latforms on YouTube
and at meditatewithlilycom.