Revolutionize Your Life with This 5-Minute Anxiety Cure

Reduce anxiety instantly with this simple 5-minute trick.

Find out how a quick meditation session can help you manage stress, clear your mind, and boost your mood. Say goodbye to overwhelming feelings and hello to a more peaceful you.

For best results with this guided meditation below:

— wear headphones
– be in a place where you won’t be disturbed for the next 15 minutes
— turn off the ringer on your phone
– listen regularly
– book mark this page to come back whenever you want

Key insights On 5 Minute Anxiety Reduction Guided Meditation

  • Focus on your breathing to calm racing thoughts and feel a soothing lightness throughout your body.
  • Cultivating stillness and awareness from head to toe can bring a sense of calm and peace.
  • “Sit with your feelings, whatever they are at this moment, for just a few more moments.”
5 minute anxiety reduction

Five Minute Anxiety Reduction: Step By Step

Step 1: Find a Comfortable Position

Sit or lay comfortably in a quiet space. Make sure you are in a place where you won’t be disturbed. Rest your hands on your legs or at your sides. Close your eyes to help focus inward.

Step 2: Focus on Your Breathing

Direct your attention to your breathing. Notice the rhythm of your breath. Feel your chest rise gently with each inhale and fall with each exhale. Let your breath flow naturally and effortlessly, without trying to control it.

Step 3: Embrace Your Thoughts

Acknowledge any racing or uncomfortable thoughts that come to mind. It’s okay to feel this way. Do not judge or resist these thoughts. Simply observe them and let them pass, continuing to breathe naturally.

Step 4: Feel the Lightness

Pay attention to the airflow as it gently moves in and out of your nostrils. Feel a soothing lightness spreading throughout your body. Imagine this lightness starting at the top of your head and slowly flowing down to the tips of your toes. Let this sensation relax each part of your body as it passes.

Step 5: Create Awareness

Gently and gradually create awareness by repeating the following, either out loud or in your mind. Count down from five to one, and after each number, say “stillness awareness”:

  • Five: stillness awareness
  • Four: stillness awareness
  • Three: stillness awareness
  • Two: stillness awareness
  • One: stillness awareness

Visualize each number bringing you deeper into a state of calm and awareness.

Step 6: Acknowledge Your Strength

Remind yourself that you are not defined by your unpleasant feelings. You have faced and overcome these feelings before, and you have the strength to rise above them again. Understand that these feelings are temporary and ever-changing. If they linger, it’s okay. Time and awareness will help them fade.

Step 7: Repeat Calm and Present

Now, once more, repeat the countdown slowly, this time focusing on the words “calm and present”:

  • Five: calm and present
  • Four: calm and present
  • Three: calm and present
  • Two: calm and present
  • One: calm and present

Feel these words grounding you in the present moment, bringing a sense of calmness over you.

Step 8: Sit with Your Feelings

Take a few more moments to sit with your feelings, whatever they are at this moment. Notice the air moving slowly in and out of your body. Feel your chest moving gently up and down with each breath. Let yourself be fully present with your feelings without trying to change them.

Step 9: Embrace Stillness

Allow yourself to remain in this state of stillness. Let go of any remaining tension or worries. Trust that peace will return. Continue to breathe deeply and become aware again and again of the present moment.

Do this meditation regularly. It will transform each day and ultimately make your life much better.

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About The Author

Jim Van Wyck

Jim has been teaching meditation, mindfulness, and positive self-talk since 1982, when he was first certified as a Certified TM Teacher. He has trained in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), and many other teachers over the years.


He is co-founder of The Meditation Coach Institute (MCI) and author of MCI’s Mindfulness Coach Certification Training.
Jim is author of the ebook Mindfulness For Beginners.
Jim writes here at MeditationTechniques.co and at The Self Talk Center.
Jim’s Facebook Group, Meditation Techniques For Beginners, has over 45,000 members and his Facebook page Meditation Techniques Daily has 714,000 followers.

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