• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

MeditationLifeSkills.com

  • HOME
  • Meditation Newsletter
  • Free Meditation Podcast
  • FREE Online Meditation Course!
    • What Is Meditation And Its Benefits – Lesson 2
    • Why Meditate? Why Examine Our Mind? – Lesson 3
    • Meditation Benefits For Health, Brain, and Body – Lesson 4
    • Is Meditation Good For You? 12 Myths and Misconceptions – Lesson 5
    • Emptiness In Buddhism: A Confusing Concept Indeed – Lesson 6
    • Scientific Benefits Of Meditation For Better Health – Lesson 7
    • Different Types Of Meditation: Which One Works For You? – Lesson 8
    • How To Do Meditation At Home: A Definitive Guide – Lesson 9
    • 6 Meditation For Beginners Videos – Lesson 10
    • Frequently Asked Questions about Meditation – Lesson 11
    • Meditation Steps For Beginners Conclusion – Lesson 12
  • Meditation Questions
  • About Me
  • Contact Me

by Don Weyant/Meditation Life Skills

Effortless 5 Minute Guided Meditation For Anxiety And Stress

Spread the love and make the world a better place!
Table Of Contents For This Page. Click To Show Or Hide >>> show
1 Begin: Guided Meditation For Anxiety and Stress Script
2 Ending: Guided Meditation For Anxiety and Stress Script
3 Guided Meditation For Anxiety And Stress in 5 Minutes – Beginners Meditation Secrets
4 Meditation: A Key To Stress Management
5 It’s all in the mind and controlling your thoughts
6 Meditation is the key to a stress-free life
7 Steps to meditation for stress management

Guided Meditation For Anxiety5 Minute Guided Meditation For Anxiety and Stress


Begin: Guided Meditation For Anxiety and Stress Script

Begin by sitting in a chair with your legs planted firmly on the ground, feet uncrossed, spine and straight alignment, and palms are resting on your lower abdomen, with the tips of your middle fingers just slightly touching at your belly button. And when you’re ready, very softly close your eyes.

Begin by taking a deep inhale that causes your middle fingers, to pull apart as your stomach pushes out, and hold your breath when you reached the top. As you exhale with a sigh, feel the tips of your middle fingers coming back together as your stomach contracts.

Repeating this process, the end of your out-breath. Breathing in very deeply. Feeling your stomach expand fully, holding your breath at the top, and when you’re ready, let it go with a sigh. As you feel the tips of your middle fingers returning at the center of your belly button. And again, one more deep breath in through your nose.

Feeling your stomach completely expand now even further than the first two times. Holding your breath, and letting it go with a long audible sigh. At the end of this long, relaxing, exhale. Just focus on your abdomen as you breathe at a pace that feels good for you.

Ending: Guided Meditation For Anxiety and Stress Script

Inhaling through your nose and exhaling through your mouth. Intentionally sends all the air down to the lower abdomen so that your belly rises and falls.

When we experience anxiety, we often breathe through our upper chest signaling to our bodies, that it’s time to initiate the fight, flight, or freeze response mode. But when we instead direct the air to the lower abdomen until the upper chest to just relax, our body gets the message that it is safe for us.

Our body lets go of feelings of tension and creates feelings of ease. Even if you feel tempted to breathe into your upper chest, just keep consciously breathing through your lower abdomen, forcing your stomach to expand as far as you can on every inhale and contract as deeply as you can and every exhale, doing your best to keep your chest inactive.

You deserve to feel these feelings of peace from this guided meditation for stress and anxiety. It’s understandable that you experience anxiety and there is nothing wrong with it, but at this moment, be proud of yourself for doing the work necessary to calm down and experience peace.

Take a moment to tell yourself that it’s okay, that you feel anxiety. It’s okay. It’s okay. There is nothing wrong with feeling it. Just breathe and continue to breathe through your lower abdomen as you begin to bring your awareness back to the room around you. Opening your eyes whenever you feel ready.

Guided Meditation For Anxiety And Stress in 5 Minutes – Beginners Meditation Secrets

5 Minute Guided Meditation and Script For Anxiety and RelaxationBy Jonathan Masters

Now more than ever it’s important to take time out to relax your body and mind. With the current economy, it’s not unusual that people would be more anxious and stressed than normal.

Sometimes it can feel like you can’t afford to waste a minute on something like relaxing.

I know that seems like a logical conclusion, but I think the better question is can you afford not to find some peaceful moments in your life right now?

If you could find just 20-30 minutes a day to relax with a short guided meditation for anxiety technique, you could significantly reduce your anxiety, panic attacks and boost your drive and creativity during your working time.

Meditation Success: 10 Easy Guidelines You Can Use Today

And getting started in meditation isn’t as hard as many people believe. All you need to do is sit quietly and let your mind wind down. However, if you are more comfortable using a guided meditation for anxiety, that’s ok as well. Too many times I think humans try to move the world by thinking about it. We feel like if we can just think hard enough, maybe we can change things. For right now, just let your normal, everyday thoughts go.

Some people choose to sit in silence and try to quiet down their inner mind. You can do this if you feel more comfortable, but I’ve found it to be too hard for beginners most of the time. Trying to force yourself to think of nothing is like trying not to let gravity get you down.

I prefer to imagine a peaceful scene like lying on an empty beach. You can walk yourself through your own peaceful guided meditation for anxiety. Go anywhere and do anything you want so let your imagination go for awhile.


Sit By The Blue Ocean With Sea Waves and – Amazing and Relaxing Meditation Music


There is a common misconception that something is “supposed to happen” during meditation. People seem to think they’re supposed to experience some religious experience. While I suppose that can happen, that’s not the point of meditation, and trying to make something happen only distracts you and stresses you out even more.

Don’t expect any certain thing to come to you when using a guided meditation for anxiety and stress, just let the meditation go where it wants without limiting your mind. If you can do this daily for even just 5 – 10 minutes you’ll notice a huge difference in your anxiety within a month or so. Most people also find that even though it starts out as a chore that takes up too much time, meditation actually becomes a ritual they wouldn’t be without.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind

Jonathan Masters is a writer and former panic attack sufferer. In 2008 he partnered with End of Anxiety to share his knowledge and his story about how he cured his anxiety and panic once and for all.

Article Source: Reduce Anxiety in 5 Minutes – Beginners Meditation Secrets

Meditation: A Key To Stress Management

We often see people break down in depression, or incapable of thinking properly in times of great need or problems. These are people who let stress rule their lives, and it’s never a pretty sight, to begin with. The only way for you to be free from stress is to make sure that you don’t let it rule you. Here are some stress management tips along with information on using a guided meditation for anxiety and stress. and on how to relax and rule the problems out of your system.


Beautiful Guided Meditation For Relaxation and Healing Your Mind and Body


It’s all in the mind and controlling your thoughts

Our mind is the first to be affected in the throes of stress. The harmony of your thoughts can be disrupted if you let your worries and problems seep into your conscious mind and control how you think. Financial burdens, quarrels, or petty fights can leave devastating effects on your mind – if this does happen then the first thing you should do is relax.

Using a guided meditation for anxiety and relaxing your mind is a great way to control stress but not so easily done. It needs a lot of concentration and willpower to achieve. There are ways to induce your mind into a relaxed state; aromatherapy is a great way to induce a sense of relaxation and can help you think straight.

The scent of lavender or jasmine can put you in a meditative state and help you relax almost immediately. You can choose scented candles, incense, or oils that will suit your preference.

Meditation is the key to a stress-free life

It’s almost impossible to find a solution to your problems when you are deep in stress, no matter how petty it is. Learning to focus all your energy on telling your mind to relax can be done through the ancient art of meditation.

A guided meditation for anxiety allows you to focus your mind on a single idea and letting other thoughts disappear into nothing. Meditation classes will guide you through steps on how to initiate your mind into meditation and keeping it there during times of need. This will allow you to focus on a single thought, like finding a solution to your problem, while letting the worries and anxiety float away to nothing.

FREE Beautiful Guided Meditation and Script For Relaxation and Healing HERE…

Steps to meditation for stress management

The first step of meditation is to look for a place of peace to do your guided meditation for anxiety. Stress management always starts with serenity and solitude, so you better pick a location that will help you start with meditation. You can pick a room in your house with the least amount of noise or go camp out with nature.

Next, you need to relax by focusing your mind on specific parts of your body. Start with your toes, legs, torso, stomach, hands, and chest. It’s best if you close your eyes and let your mind zero in on these areas. Tell each one to relax. Be extra careful not to fall asleep since this will immediately cease all meditative attempts.

Once you have relaxed each and every part of your body, you will feel a slight heaviness. This usually happens during your first try at meditation. After a while, you will no longer feel your body – as if it’s a non-existent part of yourself.


Guided Meditation For Reducing Anxiety and Stress In 12 Minutes


Focus on a question, like a solution to your problem, with your mind. You might notice that some thoughts or scenes appear and disappear like a fleeting memory – keep a note of these in passing and don’t focus on them too much since this will defeat the practice of guided meditation for anxiety. Imagine that you’re watching a movie.

When you encounter problems that will eventually lead to stress, you can invoke meditation almost instantly. If you practice a guided meditation for anxiety enough, your mind will instantaneously clear itself of all cluttered nonsense and allow you to focus on how to deal with your stress.

Tweet

Filed Under: Effective Techniques For Meditation, Free Guided Meditations Mp3s, Learn How To Meditate Properly, Meditation For Beginners Guides, Stress and Anxiety, Tools For Meditation To Train Your Mind Tagged With: 5 Minute Guided Meditation For Stress and Anxiety, Guided Meditation For Anxiety, Guided meditation for stress and anxiety, meditation for stress

Primary Sidebar

NEWSLETTER

Free meditation tools & Resources

Language Translator

Free Meditation Podcast

Meditation Life Skills - Meditation Podcast

MeditationLifeSkills.com Rated #13 For The Top 60 Meditation Blogs, Websites & Influencers For 2022

Meditation Life Skills - Top 40 Meditation Blogs Winner

Powerful Meditation Tools To Help Train Your Mind!

Candle Light Meditation (Trataka)

Guided Candle Light Meditation (Trataka) Step By Step Guide

By Don Weyant/Meditation Life Skills

Guided Candle Light Meditation (Trataka) – Step By Step Guide A candlelight meditation which is sometimes known as Trataka meditation can be used to help clear your mind and increase your ability to focus. You can do this is by lighting a candle and focusing directly on the flame. You … [Learn How You Can Meditate More Effectively Here...] about Guided Candle Light Meditation (Trataka) Step By Step Guide

Daily Meditation Practice

Developing Your Daily Meditation Practice For Success

By Don Weyant/Meditation Life Skills

By Chris Le Roy A daily meditation practice without a clear plan or purpose is like going on a safari trip without a map. You will get lost very quickly and you will not achieve what you set out to achieve. A daily Meditation practice should simply set out how you want to plan your meditation … [Learn How You Can Meditate More Effectively Here...] about Developing Your Daily Meditation Practice For Success

self-discovery questions

16 Powerful Step Self-Discovery Questions + Journal Page

By Don Weyant/Meditation Life Skills

Are you looking for self-discovery questions to use as your personal journal prompts? Journaling for self-discovery is one of the most powerful ways to understand yourself and what makes you tick. In today's world of smartphones and social media, it's too easy to get caught up in the virtual … [Learn How You Can Meditate More Effectively Here...] about 16 Powerful Step Self-Discovery Questions + Journal Page

Best Crystals to Guide You on Your Meditation Journey

5 Best Crystals For Meditation To Guide You In Your Practice

By Don Weyant/Meditation Life Skills

You’ve probably heard that crystals for meditation used during your daily practice can enhance its effects. Since you are reading this article, you must be interested in crystals and their benefits. But how are crystals connected to meditation?  In recent years, meditation has gained increasing … [Learn How You Can Meditate More Effectively Here...] about 5 Best Crystals For Meditation To Guide You In Your Practice

Do subliminal messages work

3 Secrets Behind Subliminal Messages For Unlimited Success

By Don Weyant/Meditation Life Skills

What is it about subliminal messages that make them so effective? A fact that advertisers have known for decades lies at the heart of their success: the more people are exposed to something, the simpler it is to influence them. Consider the scenario in which you desire to quit smoking. You are … [Learn How You Can Meditate More Effectively Here...] about 3 Secrets Behind Subliminal Messages For Unlimited Success

Explore Even More Freebies & Meditation Resources Here...

Discover & Learn More About Meditation Here…

  • Difficulty Meditating
  • Effective Techniques For Meditation
  • Free Guided Meditations Mp3s
  • Free Meditation Music Downloads
  • How To Learn Meditation Course
  • Learn How To Meditate Properly
  • Meditation For Beginners Guides
  • Meditation Product Reviews
  • Mindfulness Meditation Guides
  • Science-Backed Benefits Of Meditation
  • Stress and Anxiety
  • Tools For Meditation To Train Your Mind
  • What Is Brainwave Entrainment

Welcome To Meditation Life Skills! I’m Glad You’re Here!

Don Weyant - Meditation Life Skills Years ago I discovered that meditation was the key to my “real” personal development work for true self-improvement from the inside out.

I want to share all the information I can through this website so that you can incorporate meditation techniques that work for you into your life for the rest of your life.

That is my gift and service to you, I hope you take advantage of the information starting today. Fair enough? Great!

Meditation Life Skills exists to support your personal meditation journey, in every way possible! You are the only reason I have this website. Let's get started...

Get To Sleep Fast – By Listening To This Audio!

Brainwave Entrainment Sleep Audio - Sleep Salon

Learn the science behind the Brain Evolution System!

Discover the science behind the Brain Evolution System!

NitroFocus – Are you ready to get MORE done, in LESS time – using one simple MP3?

Are you ready to get MORE done, in LESS time - using one simple MP3?

Sleep Salon Brain Wave Mp3s – Enjoy your best deep night’s sleep ever…It’s Guaranteed To Work!

Sleep Salon - Enjoy the best night's sleep ever, with the Sleep Salon! This powerful brainwave entrainment audio program uses special sounds to lull you into a deep sleep.

Meditation FAQ’s You Must Understand For Success!

Frequently Asked Meditation Questions

Fair Affiliate Disclosure:

Please note that some links are affiliate links, and at no additional cost to you, I will earn a small commission if you decide to make a purchase after clicking through the link which will directly support Meditation Life Skills.

Please understand that I have experienced all of these companies, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something through my links.

Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.

Thank you, Don Weyant
Creative Commons License
MeditationLifeSkills.com is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Self Improvement from SelfGrowth.com
SelfGrowth.com is the most complete guide to information about Self Improvement on the Internet.

Footer

MLS Affiliate Program

Join The MLS Affiliate Program HERE! (recurring revenue) - Earn good revenue while helping people meditate.

Who is this for? Anyone that works with people or creates content for people who can benefit from meditation and personal growth.

Exciting High Paying products:

Brain Evolution System - $150 payout
Brain Salon - $70 payout
Nitrofocus - $48.50 payout
Sleep Salon - $18.50 payout

If this is something that speaks to you, it’s time to join. The process is quick, easy, and free.

Join The MLS Affiliate Program HERE!

Don Weyant/Founder
Meditation Life Skills

MLS Categories

  • Difficulty Meditating
  • Effective Techniques For Meditation
  • Free Guided Meditations Mp3s
  • Free Meditation Music Downloads
  • How To Learn Meditation Course
  • Learn How To Meditate Properly
  • Meditation For Beginners Guides
  • Meditation Product Reviews
  • Mindfulness Meditation Guides
  • Science-Backed Benefits Of Meditation
  • Stress and Anxiety
  • Tools For Meditation To Train Your Mind
  • What Is Brainwave Entrainment

Search This Site

MLS Recent Posts

  • How To Begin Meditating: 3 Simple & Easy Steps For Beginners
  • 5 Best Crystals For Meditation To Guide You In Your Practice
  • 963 HZ Solfeggio Frequency Of Gods Music For A Divine Union
  • Gamma Brain Waves: How To Create Your Flow State And Bliss
  • Meditation For Energy: 5 Tips To Find A New Life Balance
  • 5 Simple Meditation Techniques To Discover Your Hidden Power
Creative Commons License
MeditationLifeSkills.com is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

© Copyright 2022
MeditationLifeSkills.com
Worldwide Rights Reserved
  • About Don Weyant
  • Contact Me
  • Tools For Meditation To Train Your Mind
  • Affiliate Disclosure: MLS Contains Approved Affiliate Links
  • Disclaimer
  • Privacy