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

Episode Date: July 1, 2026

🩷 This 10 minute practice offers the perfect break for those moments when stress or anxiety begins to creep in. This is a new, reupload of one of our most popular meditations from 2023. Stress and anxiety are natural parts of the human experience, but often signal that our minds have 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.  During this practice, we move through 4-6 calming breathwork, comforting guidance, and positive reassurance that this too will pass. With love, Jo * No part of this meditation script, voiceover, or editing was created using AI. :)  __ Explore more from A Zen Mind  Join me on ⁠Instagram⁠ 💖  ⁠ azenmindglobal.com⁠ Ad-free + extended episodes on ⁠Patreon⁠ Join the ⁠email list⁠  — Our Partners Mental Health Support: Talkiatry Online psychiatry with licensed providers and personalized, evidence-based care — all from home. Elevated Essentials: Quince Timeless, high-quality pieces at accessible prices. Build Your Business: Shopify Everything you need to start, run, and grow your business online. This episode is for relaxation and educational purposes only and is not a replacement for professional medical or mental health care.

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.orgend.m. 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. And welcome to this guided meditation. This practice is a moment for you to pause and to create a little bit of space to simply be here. Whatever brought you to this practice today is okay. and whether you're feeling overwhelmed or anxious or uncertain or maybe just in need of a moment to slow down you are exactly where you need to be right now

let's begin by finding a comfortable position whether you're seated or lying down and if it feels comfortable and safe for you to do so you may gently close your eyes or simply soften your gaze and fixate on a point in the room. Following yourself to gently release, whatever has come before this moment and loosening your grip on any thoughts about what comes next. Because right now this is your time.

This is your space. Where nothing else matters except, this present moment. Let's start by focusing on your breath. 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 exhale through the mouth. Six, five, five, four, three, two, one. Again, inhale, two, four. Hold the breath for just a moment. Exhale, six, five, four, three, two, two, one. Continue with these breaths, allowing your exhale, to be a little longer than your inhale. By doing so, you are signaling safety to your body.

It's signaling that it's safe to relax, that there is no threat in this moment, and that everything is actually okay. Inhale to the count of four, hold for just a moment, and exhaling to the count of six. As you continue to breathe deeply, I want to remind you that the way you're feeling in this moment does not define you. And it too will pass. Your thoughts and emotions are like waves in the ocean. They're constantly shifting, they rise and they fall. But they do not define the depths beneath the depths beneath the sea.

them. Letting them come and go is simply a part of the human experience. Even as uncomfortable or strange as they might be, they do not define who you are. Often stress and anxiety are signs that our minds have wandered away from the present moment. They drift to the past dwelling on what has been or to the future. worrying about what might be, but right now your entire world, every ounce of your reality exists. In this present moment, the past is gone and the future is yet to arrive and no amount of worrying will change it. So right now your only job is to stay here with this breath. With this moment, letting your breath guide you, letting your breath ground you, feeling yourself becoming more connected to the surface beneath you, focusing on this breath, this moment, this space. The present is where all of your power lies. If your mind begins to wander, that's perfectly okay.

simply guide it back to your counting breath inhaling to the count of four exhaling to the count of six notice 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 every breath finding yourself more and more anchored into the present moment more connected to this moment of peace and stillness that you are safe embrace of this moment and no matter what thoughts arise you can always return to your breath allow this moment to become a refuge from the noise and the chaos of the world and for the next few moments you don't have to solve anything you don't have to figure anything out you simply have permission to just be here breathing deeply and allowing yourself to sink even deeper into this feeling of peace and safety

calm to wash over you like a gentle wave soothing every part of your being and simply allow yourself to rest in the knowing that you are enough just as you are and that everything is going to be okay and that this too shall pass take another deep breath in One, two, three, four. Hold for just a moment and release. Six, five, four, three, two. Releasing any remaining tension in your body. Feeling a weight lift from your shoulders.

Feeling the stress melting away. These feelings will pass. and you are stronger than any challenge you may face. You are whole, you are loved, you are exactly where you need to be. And gently begin to bring your awareness back into your physical body, wiggling your fingers and your toes. You're ready, gently open your eyes

and return to your day, wishing you be able to be able to be. Peace and love. Namaste.