Are you a worrier? Do you often overthink things? Learn how to get your worry under control (and start to experience more peace) with this 5 minute meditation for anxiety.
Hi. My name is Becki, and I’m a worrier.
I overthink pretty much everything. I plan out my life like crazy.
And I’m pretty sure I’m not alone.
I used to think my worry gave my edge. It helped me prepare; it made me a high achiever.
And although I was often miserable, I thought I couldn’t change it.
Turns out, all of this was false.
My anxiety was totally holding me back.
When I learned how to control my worry through meditation, I suddenly realised how much I’d been sabotaging myself, and how deeply unhappy I really was.
Why we feel anxious
Our brain goes on ‘high alert’ whenever we feel stressed.
We start to actively look for danger, and try to prepare ourselves to deal with it.
This is why we end up worrying excessively about a bunch of hypothetical scenarios.
The problem is, our poor old brain can’t tell the difference between what’s actually happening versus what we’re imagining; and so, we experience anxiety.
For example, if you:
- Play out scenarios in your head and imagine what might go wrong
- Worry repeatedly about the same things
- Like to have control over all outcomes, and find it difficult to sit with uncertainty
…You might just be a worrier (welcome to the club, my friend).
This meditation for anxiety teaches us a super simple technique to help us get control over our worry.
Calm: 5 minute meditation for anxiety practice
If you haven’t meditated before, check out The Ultimate Guide To Meditation For Beginners to get started.
In this practice, we’ll be focusing on our breath. If our mind wanders, we’ll simply label the distraction as either “thought” or “feeling”, depending on what’s got our attention.
This meditation helps us to recognise when we’re overthinking, and empowers us to consciously redirect our attention.
This practice is perfect as part of a daily routine (e.g. in the morning, on a lunch break, or in the evening), to practice this skill so we can bring it into our daily lives.
Here’s how to do it
Download the guided version of this meditation from my meditation library.
1. Settle into a comfortable position, set a timer for 5 minutes (or however long you’d like to practice for), and close your eyes or lower your gaze.
2. Bring your focus to your breath. Place your hand on your belly if it helps, and feel the expansion and contraction of your belly as you breathe. Allow your body to breathe itself, and simply observe each inhale and exhale.
3. Any time you notice that your mind has wandered, kindly and gently note “thought” or “thinking”, and bring your attention back to your breath.
4. Any time you notice that you’re dwelling on emotions or physical sensations (including pain, aches, or tension), kindly and gently note “feeling”, and bring your attention back to your breath.
5. Continue to note your thoughts and feelings until your practice comes to an end.
Try this: once you’ve practiced this technique, try bringing it into your daily life. Notice when you’re not present, and practice bringing yourself back to the moment by noting “thinking”, or “feeling”.
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