A Zen Mind Guided Meditations - 10 Minute Meditation for Stress, Anxiety, or Worry

Episode Date: September 19, 2024

This 10-minute meditation offers the perfect break for those moments when stress or anxiety begins to creep in. These feelings are natural but often signal that you've drifted away from the present moment—worrying about what’s ahead or dwelling on what’s already past. This meditation gently guides you back to your center, grounding you in the here and now, reconnecting you with your body and the space around you. It focuses on calming breathwork, comforting guidance, and positive reassurance that this too will pass. With love, Jo  🌼A Zen Mind Instagram ⭐ Join My Email List✨www.azenmindpodcast.com💖Get more meditations from A Zen Mind ☁️ Shop my favorite Meditation Cushions & Supplies 🙏Say Thanks & Support A Zen Mind Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello and welcome to A Zen Mind, part of the Airwave Podcast Network. I'm your host, Joe, and I'm so grateful that you're here. If you enjoy this meditation, please consider rating the show on your listening platform, as it truly helps the show reach even more people. You can follow me on Instagram at a.zend.mind, and for ad-free episodes, check out my Patreon. All links can be found in the description. Now, a quick message from the sponsors of today's episode. And as always, once the meditation begins, there will be no advertisements and no disruptions.

Thank you so much for being here. Hello and welcome to this guided meditation. This meditation is a moment for yourself. To pause, to breathe, and to simply be here. Let's begin by finding a comfortable position, whether you're seated or lying down, and gently close your eye. allowing yourself to fully arrive in this space, letting go of whatever has come before this moment

and releasing any thoughts about what comes next. Right now, this is your time. This is your sacred space where nothing else matters but this present moment. Let's start by focusing on your breath, using a simple yet powerful technique to help you center and calm your mind begin by taking a deep breath in through your nose counting silently in your mind one two three four hold the breath for just a moment and now gently exhale three three four hold the breath for just a moment and now gently exhale through your mouth counting six five four three two one inhale one two three four hold the breath for a moment and exhale through your mouth six

five, four, three, two, one. As you continue, allow your exhales to be longer than your inhales, signaling your body that it's time to relax, that it's safe to relax. Continue with these slow, intentional breaths, inhaling to the count of four, holding for just for just. Just a moment and exhaling to the count of six. As you continue to breathe deeply, I want to remind you that the way that you feel in this moment,

whether it's stress, anxiety, or worry, is impermanent. It does not define you, and it will pass. Your thoughts and emotions are like waves in the ocean. they're constantly shifting. They rise and they fall, but they don't define the depths beneath them. You are the steady, boundless sea. And these feelings are just ripples on the surface.

Let them come and go knowing that they are fleeting and that they will pass. Often stress and anxiety are signs that our minds are wandering to the past or the future. dwelling on what has been or worrying about what might be. But in this space, invite yourself to bring your awareness back to the present. Where the entire world, where every ounce of your reality exists in this present moment, the past is gone, and the future has yet to unfold.

Right now, the only thing that matters is this breath, this moment. this space within and around you. You are here grounded in the present, and the present is where your power lies. If your mind begins to wander, gently guide it back to your counting breath, inhaling to the count of four, and exhaling to the count of six,

noticing how the air feels as it enters your nose, cool and refreshing, and how it feels, as it leaves your body, warm and soothing. With each breath, feel yourself becoming more and more anchored in the now, more connected to this moment of peace and stillness. Know that you are safe. You are held in the embrace of this moment where nothing can harm you

and nothing can disturb your peace. This moment is yours to claim. A refuse. from the noise and the chaos of the outside world. Here in the sacred space of the present, you are free. Free from the burdens of the past, free from the worries of the future. Free to simply be.

As you continue to breathe, allow yourself to sink deeper into this feeling of peace and safety, allowing the calm to wash over you like a gentle wave. soothing every part of your being. With each breath, feel yourself becoming more and more at ease, more connected to the steady, unwavering rhythm of your breath. In this moment, there is nothing that you need to do. There is nowhere that you need to be.

All that matters is this breath, this moment, this peace. Trust that you are exactly where you need to be and that everything is unfolding as it should. Release any need to control or to fix. And simply allow yourself to rest in the knowledge that you are enough just as you are. Now take another deep breath in, filling your lungs completely counting one, two, three,

four, holding for a moment, and then with a long, slow exhale, six, five, four, three, two, one, releasing any remaining tension, letting it go completely, feeling the weight lifting off of your body, feeling the stress melting away as it exits through your body, leaving you lighter, freer, and more at peace. As we come to the end of this meditation, know that you can return to this feeling whenever you need to, knowing that these feelings will pass and that you are stronger than any challenges that you may face. you are whole and you are loved and you are exactly where you are meant to be.

When you're ready, gently bring your awareness back to the present moment, back to your body, wiggling your fingers and your toes, and slowly open your eyes, carrying the sense of calm and grounding with you as you move throughout the rest of your day. You are safe and you are supported. All is well within and without. Namaste.