Meditation Resources for Anxiety
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• There are countless meditation practices for anxiety. Please look at our other resource pages for additional practices.
What you’ll need: an area where you can stand up, with few distractions
Meditation posture: Standing
Come to a standing position with your feet shoulder-width apart, toes pointing forward.
Give yourself a few minutes to simply feel yourself breathing, to feel gravity connecting you to the earth, to feel yourself in the room and in your skin. You can do this with your eyes open or closed.
With open eyes, soften your gaze and gently focus on the floor or ground approximately 10 feet in front of you.
Keeping a soft gaze (not staring intently at the floor), slowly shift your body weight from your left foot to your right foot and back again. Your knees can be straight or bent. Keep both feet on the floor (at least the toes and balls of the feet). Continue shifting your weight from side to side. Notice your breathing pattern.
Slowly close your eyes and keep shifting your weight from your left foot to your right foot. Slow down your pace. Make your movements more and more subtle. If it’s helpful, put the palms of your hands over your belly to create a sense of balance and grounding.
Feel the muscles in your hips, legs and feet adjust to bear your weight. Feel the muscles release and soften when you switch legs. Notice your breathing pattern.
Stop shifting and bring your body weight to balance evenly down both legs. Remain like this for several moments while feeling your breath.
Slowly open your eyes and bring a soft gaze to the floor in front of you.
Gently sway your body forward and backward. Your knees can be straight or bent. Keep both feet on the floor, it’s fine if your toes and heels lift up as you sway. Continue swaying. Notice your breathing pattern.
Slowly close your eyes and keep swaying forward and backward. Slow down your pace. Make your movements more and more subtle. If it’s helpful, put the palms of your hands over your belly to create a sense of balance and grounding.
Feel the muscles in your torso, legs and feet adjust as you sway. Feel the movements in your toes and heels. Notice your breathing pattern.
If you notice mental commentary or labeling while you’re moving, silently say “Yes, thank you” and bring your full awareness back to the movements in your body.
Stop swaying and feel your centerline of gravity running from the top of your head down the middle of your body into the floor. Feel your body breathing.
Slowly open your eyes. Bring a soft gaze to the room or outdoors around you. Notice your breathing. If it’s helpful, put the palms of your hands over your belly to create a sense of balance and grounding.
Remain standing for several more breaths, recognizing any feelings of gratitude (for your body, for the earth, for quiet moments with no agenda, etc…), or any qualities of ease in the body.
(These are merely suggestions. Use any words or phrases that are meaningful to you.)
In this moment there is balance.
In this moment I am safe and grounded.
With softness and stability I am at ease.