Calming Anxiety : 10 Minute Guided Meditations to Reset Your Nervous System & Find Daily Peace

Stop running for just a moment. You have been trying to optimize every second of your day, but right now we are going to be changing the metric of success. Take a deep breath and let this truth sink into your bones. I am enough and my peace is my priority.

Welcome to calming anxiety. This session is designed as a mindfulness for beginners guide to anxiety relief, helping you set daily intentions for inner peace. Today, we are doing a deep dive into restorative power to help you reclaim your space from the noise of the world. You have to find your quiet place now where you won't be disturbed, whether you are sitting or lying down, and cross your arms and uncross your legs to invite an open mind.

We will begin with the double inhale breath to manually turn off your stress. Take a long deep breath in through your nose and then take a tiny sip of air at the very top to fully pop a lungs open and then release it with a long, slow sigh through the mouth.

Can you this rhythm, feeling your ribcage rise and expand with every in breath?

As you exhale, imagine any negativity or mental clutter leaving your body like a grey mist. As that mist dissolves and vanishes, leaving behind only clarity.

You are currently telling your vagus nerve that you are safe. You are flipping the switch from fight or flight to rest and digest.

Let us move now into a progressive body scan to soften the arm of tension. Bring your awareness to your jaw and unclench your teeth. Let that wave of softness travel down your neck and into your shoulders. Help your shoulders away from your ears and feel your body turning into a lead heavy weighted sensation as you sink deeply into the surface beneath you.

With every out breath, imagine yourself drifting deeper and deeper, further and further down into a wonderful natural trance like state within the sanctuary of your consciousness.

Scan down to your hands now and if they are making fists open them, move your attention to your belly if it feels tight, allow it to soften. There is no armour needed here. Feel the warm heavy weight of calm flowing through every muscle fiber as they loosen and lengthen.

You are safe, you are grounded and you are connected.

Now focus on the centre of your chest. Imagine a golden ember of light residing deep within your heart. With every breath, imagine and visualize that this light grows brighter and warmer.

Now spreading out through your entire torso. Cascading through every cell of your being. In your mind's eye, repeat these words of rebirth and growth with deep intent, repeating them silently or whispering in whichever you prefer. I am enough, my peace is my priority.

I am enough, my peace is my priority.

I am enough, my peace is my priority.

Visualize that ember of golden light now, expanding outside your body, forming a protective sphere or a bubble of warmth that surrounds you. This is your energy field and it is entirely yours. In this century, the chaotic energy, the noise the turmoil of the world outside cannot touch you. You become the observer of the storm, safely watching from behind a thick glass window where the wind cannot touch you.

Now relax and once more, see these affirmations as if they were written in the sky and the horizon. My vitality is my primary currency and I invest in it with rest.

I am honoring my capacity, not just my output.

Repeat once more, feeling the truth of the words settle into your bones. My vitality is my primary currency and I invest in it with rest.

I am honoring my capacity, not just my output.

Imagine yourself now sitting on a grassy bank beside a gentle river. The river represents the flow of time and your thoughts are just leaves floating path. You do not jump into grab them, you simply watch them, you simply see them appear upstream and disappear downstream. You are dry, you are safe and in control on the bank, peace is your priority.

And you are letting the river flow. To carry this peace into your daily life, here are three caring tips for a more positive journey.

One, use the one minute weight before saying yes to any new request, pause for 60 seconds to check if you actually have the energy to give. Two, use the not now shelf. If a worry is persistent, visualize putting it on a high shelf to deal with later. Often by that time the worry has vanished.

And three, practice the 30 second unplug. If you feel overwhelmed, physically put your phone in another room and take three deep breaths to create mental distance. This session is part of your vitality and boundary series. Gently start now to bring your awareness back into the room by wiggling your fingers and toes.

Take one last deep energizing breath stretching your arms overhead and as you exhale, open your eyes. You are ready to move through the day, protected and calm. Join me tomorrow for the next part where we continue to bloom. My love to my friend, think positively and to your beautiful song always be kind.