Duration: 5 minutes

Goal: To provide a sense of calm and grounding in moments of unexplained anxiety.

Introduction (1 minute):

Begin by finding a quiet and comfortable space where you can sit or lie down without interruptions. Gently close your eyes, or if you prefer, keep them slightly open with a soft focus. Take a deep breath in, filling your lungs with air, and slowly breathe out, releasing any immediate tension in your body. Embrace this moment as a step towards tranquility.

Focused Breathing (2 minutes):

Now, turn your attention to your breath. Inhale deeply through your nose, noticing the coolness of the air, and exhale slowly through your mouth, feeling a warm release. With each breath, imagine a wave of calm washing over you, soothing your mind and body. If thoughts or worries arise, simply acknowledge them and gently bring your focus back to your breathing.

Body Awareness (1 minute):

Shift your awareness to your body. Notice any areas where anxiety manifests physically – it could be a tightness in your chest, a flutter in your stomach, or tension in your shoulders. Without trying to change these sensations, simply observe them with kindness and curiosity. Breathe into these areas, imagining your breath as a healing energy that softens and eases tension.

Mindful Acceptance (1 minute):

In this final minute, practice accepting your experience just as it is. Recognize that anxiety, even without a clear cause, is a part of being human. With each breath, cultivate a sense of compassion towards yourself. Remind yourself that it’s okay to feel this way and that you are not alone in your experience.

Closing:

As this short meditation comes to an end, take one more deep breath, feeling more grounded and calm. Gently wiggle your fingers and toes, bringing your awareness back to the present moment. When you feel ready, open your eyes.

Carry this sense of peace with you, knowing that you can return to this practice anytime you need a moment of calm amidst life’s uncertainties.

Remember, it’s normal to experience anxiety from time to time, and mindfulness is a powerful tool to navigate these feelings with grace and self-compassion.

Hope you enjoyed this 5-Minute Serenity Session for Unexplained Anxiety !