Meditation Mountain - Deep Breathing Techniques for Anxiety ~ 10 Minute Guided Meditation

Episode Date: May 31, 2021

This 10 minute guided meditation focuses on deep breathing techniques for anxiety. Breathing exercises are great to use for anxiety relief and stress reduction. Deep breathing is a skill we can all learn to help with lowering anxiety. Lowing anxiety can be a real challenge. Trying to deal with stress in real time and cope with anxiety as it's happening can feel like trying to climb a mountain. This is why we recommend following guided meditations like this so that you can learn deep breathing techniques for anxiety in just 10 easy minutes. Breathing techniques don't take a long time to learn and various breathing exercises can help you instantly calm your mind and body. Whether it's stress from your job, anxiety about the future, stress at home or even Covid19 anxiety, learning even a few simple breathing techniques for stress and anxiety can help you take big jumps towards feeling better inside and out. The whole point of guided meditation for anxiety isn't to look for a miracle cure, but instead to give you some tools and ideas that you can use next time your mind runs away with you. Reducing anxiety and relieving stress is rarely a quick fix, it take time and work. But the good news is that deep breathing techniques are a proven tool in your belt that you can call on to actually do the job. Not only is it a free method that you can learn in a short space of time, but it's something you can do for a few seconds or for minutes almost anywhere anytime.  We all know anxiety or stress can hit us at any random time. Whenever it is can be inconvenient, but at least if you practice some deep breathing techniques for anxiety and stress then you know you have something useful you can call on next time that monster rears its ugly head. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and today's guided meditation focusing on deep breathing for anxiety. If you're feeling anxious about something, I invite you to close your eyes now and get into a comfortable position. Either sit down or lie down and let your muscles relax. Whatever you are anxious about will subside. Your worries will vanish and you will be left with people. peace and relaxation. Let your mind calm you as you focus on your breathing and nothing but your breathing. Inhale deeply through your nose and exhale through your mouth. Inhale again as deep as you can through your nose. Filling your lungs and expanding your chest. Now breathe out

just as deep blowing the air out and collapsing your chest and stuff. Let these deep breaths calm you as you quickly and simply ground yourself. Focus on your body, on what you can feel. You feel the ground beneath you. You feel the air on your skin around you. Breathe in and focus on any smells you notice. Breathe out and listen to the air, moving from your lips. Feel your body relaxing with each breath you take.

Let the thoughts, whatever you are worried about, disappear from your mind. Bring your attention back to your breathing. We will be breathing deeply to counts now to settle your mind further and ease your anxiety. Take a deep breath in for four seconds. 4.3.2.1. Now hold that breath for 4.3.3.2. one good now let it out for a longer exhale of seven six five four three two one again in for four three two one

hold for four three two one and now push it all out for seven six five four three two one feel your mind calming and your body relaxing as you keep breathing inhale for four three two one hold again for four three two one three two one and let it all out For seven, six, five, four, three, two, one. Inhale for another, four, three, two, one. Holding for four, three, two, one. And breathe out deeply.

For seven, six, five, four, three, two, one. The tension is leaving your back and shoulders. Your jaw unclenches and your face relaxes comfortably. Whatever you are worried about, dwindles down to something unimportant. Each breath you take reduces your anxiety. You are grounding yourself. you are calming whatever worries you have are disappearing with each breath you take sending them away from you focus on your body as it relaxes as you breathe deeply let anything that isn't calming your thoughts

and relaxation clear from your mind you are in the present moment you are not bothered by anything around you return your breathing back to normal when you are calmed and relaxed. When you wake, you will still feel this peaceful and your anxiety will have reduced. Breathe in normally and out again. Feel the sensations come back to your body. Let good and happy thoughts return to your mind. When you are ready, open your eyes and go in peace. Thank you for joining me for this meditation today.