Grounding Breath for Anxiety Relief: A Guided Meditation Script

Hello, and welcome to this journey. (3s pause) Today, we're going to explore calming acute anxiety, finding our center amidst the storm. (6s pause) Let's begin by finding a comfortable position. (3s pause) Whether you're sitting or lying down, allow your body to feel supported. (6s pause) Gently close your eyes, or soften your gaze. (3s pause) Take a moment to clear your mind of any immediate thoughts or distractions. (6s pause) Imagine placing them gently aside, like leaves floating down a stream. (9s pause) For now, everything else can wait. (6s pause) Bring your awareness to your breath. (3s pause) Feel the air as it enters your nostrils, cool and refreshing. (4s pause) And feel the air as it leaves, warm and releasing. (4s pause) There's no need to change your breath. (3s pause) Simply observe it, a gentle rhythm of life within you. (9s pause) Now, let's deepen our grounding. (3s pause) Feel the contact points of your body with the surface beneath you. (6s pause) If you're sitting, feel your sit bones pressing into the chair or cushion. (4s pause) Feel the solid support beneath you. (9s pause) If you're lying down, feel the back of your head, your shoulders, your hips, and your heels connecting with the ground. (4s pause) Allow gravity to draw you down, surrendering your weight to the earth. (4s pause) Notice the texture, the firmness, the reliability of what holds you. (4s pause) You are supported. (9s pause) Let's incorporate a calming breath. (3s pause) Inhale slowly through your nose for a count of four. (4s pause) Hold your breath gently for a count of four. (4s pause) Exhale slowly through your mouth for a count of six, letting go of any tension. (4s pause) And pause for a count of two before your next inhale. (4s pause) Let's do this together a few times. (3s pause) Inhale two, three, four. (4s pause) Hold two, three, four. (4s pause) Exhale two, three, four, five, six. (4s pause) Pause two. (4s pause) Inhale two, three, four. (4s pause) Hold two, three, four. (4s pause) Exhale two, three, four, five, six. (4s pause) Pause two. (4s pause) Continue this breath at your own pace. (3s pause) Feel each exhale softening your shoulders, relaxing your jaw, releasing any tightness in your chest. (4s pause) With each inhale, draw in a sense of calm and stability. (4s pause) With each exhale, release what doesn't serve you. (4s pause) Now, expand your awareness to your entire body. (3s pause) Notice any sensations. (3s pause) Perhaps a tingling, a warmth, or a gentle pulsation. (9s pause) Simply observe them without judgment, as if you're a curious scientist. (4s pause) If your mind wanders, that's perfectly normal. (6s pause) Just gently guide your attention back to your breath, back to the feeling of being supported. (4s pause) You are safe in this moment. (6s pause) You are grounded. (6s pause) You are breathing. (6s pause) Feel the quiet strength that resides within you. (9s pause) Even when things feel overwhelming, this inner calm is always accessible. (4s pause) It's your anchor. (6s pause) As we gently bring this session to a close, slowly bring your awareness back to the room. (9s pause) Wiggle your fingers and toes, feeling the energy returning to your body. (9s pause) When you're ready, slowly open your eyes. (6s pause) Carry this sense of grounded calm with you into the rest of your day. (9s pause) Thank you for joining me. (3s pause) I'm looking forward to seeing you again next time.