15-Minute Mindfulness Meditation for Anxiety
Introduction (1 minute)
Welcome. This meditation is designed to help you cultivate self-compassion as you navigate feelings of anxiety. Remember, it’s okay to feel what you’re feeling. During this time, you’ll create a safe space to acknowledge your emotions, offer kindness to yourself, and foster a sense of calm.
Find a comfortable position, whether sitting or lying down. Close your eyes or soften your gaze, and take a moment to settle in. Let’s begin.
Step 1: Grounding Breath Awareness (3 minutes)
Take a deep breath in through your nose for a count of four, hold it for a moment, and gently exhale through your mouth for a count of six.
Let’s repeat this three times.
Feel the sensation of the air entering your body—cool as it flows in, and warm as it leaves. Allow your breath to settle into its natural rhythm.
With each exhale, imagine releasing tension or discomfort, as if your breath is carrying it away. As you inhale, invite in a sense of gentleness and ease.
Step 2: Identifying and Accepting Anxiety (3 minutes)
Now, bring your attention to your body. Notice where you may feel anxiety. It might be a tightness in your chest, a fluttering in your stomach, or a restlessness in your limbs. There’s no need to change these sensations—just observe them with curiosity.
If it feels safe, silently say to yourself:
“This is a moment of anxiety. It’s okay to feel this way.”
You might also remind yourself, “I am not alone in feeling this. Others feel this too.”
Step 3: Offering Yourself Kindness (4 minutes)
Place a hand on your chest or another part of your body where it feels comforting. If you prefer, imagine a warm, soothing light wrapping around you.
Silently repeat these phrases, or create your own if they feel more fitting:
“May I be kind to myself in this moment.”
“May I give myself the compassion I need.”
“May I find peace, even in this discomfort.”
As you say these words, notice how they feel. It’s okay if you don’t believe them fully yet—just setting the intention is enough.
Step 4: Visualizing Support and Calm (3 minutes)
Imagine a safe place, real or imagined, where you feel supported and at ease. This could be a warm beach, a quiet forest, or a cozy room. Picture yourself there, surrounded by a sense of care and comfort.
Visualize anxiety as a wave or cloud that comes and goes. Watch it move in and out without judgment, knowing it is temporary and will pass.
Each time you exhale, imagine the anxiety softening and dissolving, making room for calm and clarity.
Step 5: Closing and Gratitude (1 minute)
Bring your awareness back to your breath. Feel your body where it is, supported by the surface beneath you.
Take a moment to thank yourself for showing up today, for offering yourself kindness and compassion.
When you’re ready, gently wiggle your fingers and toes, and open your eyes.
Final Thought
Carry this feeling of compassion with you as you move through your day. Whenever anxiety arises, remember this practice is always here for you.
You’ve done something truly kind for yourself today.
A NOTE FROM KADEN…
If you’re feeling in need of support in these complicated times, you are not alone!
So many people have been reaching out to inquire about healing modalities for anxiety.
The good news is that all of the modalities and practices I live by and teach are amazing tools that have the potential to transform anxiety, fear, dread and uncertainty into places of more peace, curiosity, hope and calm. I invite you to Book a Discovery Call today if you are feeling the weight of life’s complexities. I would love to support your journey toward a move peaceful and grounded life. - Kaden