Reduce Anxiety

Anxiety feeds on resistance. We grasp at feeling better and push away the sensations we do not want, and the tension that creates makes everything louder. The way out is acceptance and trust, allowing what is happening to happen and learning that we are safe. These practices build the open and allowing stance that lets anxiety run out of momentum.

Rhythmic Breathing Meditation – 10 Minutes

Keeping the rhythm of your breath steady makes your heartbeat more cohesive, which increases blood flow to the brain and helps you think clearly.
Resilience Meditation – 15 Minutes

Resilience comes from trust and acceptance, not from bracing harder. This practice builds the skills for shifting our stories so we can recover from…
Compassion Breathing Meditation – 15 Minutes

Looking honestly at what we believe can be uncomfortable. Self-compassion lets us see our struggles as part of being human, so we can be…
Muscle Tension Relaxation Meditation – 15 Minutes

Stress carries itself in the body, usually without our noticing. Scanning for tension and deliberately releasing it lets some of that stress go.
Releasing Perfectionism – 15 Minutes

A mantra practice for loosening the harsh judgements we hold about ourselves. Excellence is worth pursuing. Perfection was never on offer.
Loving Kindness #2 Meditation – 15 Minutes

A variation on the traditional loving kindness practice, opening up and sending good wishes to ourselves and then out to the people around us.
Loving Kindness Meditation – 15 Minutes

The traditional practice. We open up and send good wishes to ourselves first, and then outward to others, because the second becomes much easier…
Gratitude Meditation – 15 Minutes

Gratitude is one of the most reliable ways to shift how we explain our lives to ourselves. Everyone has more to be grateful for…
Noting Meditation – 15 Minutes

Noting means observing what is happening and quietly labelling it. That small act of naming creates the gap between having an experience and being…
Open And Allowing Meditation – 15 Minutes

Open and allowing is a stance rather than a technique. We stop pushing at what is happening and let it be, which is how…
Embrace A Positive Experience Meditation – 15 Minutes

Our brains hold on to what goes wrong and let what goes right slide off. This practice trains our attention toward what is good,…
Releasing Negative Beliefs Meditation – 15 Minutes

Negative stories surface often. Noticing them as they arrive lets us observe them rather than believe them, and their certainty starts to loosen.
Self-Compassion Meditation – 15 Minutes

Self-compassion lets us look at our experiences, ourselves, and other people with more kindness and curiosity. That is what makes honest self-examination bearable.
Thoughts/Images Meditation – 15 Minutes

Thoughts and inner dialogue arrive constantly. We cannot stop them appearing, but we can practise seeing them as passing events rather than facts.
Body Scan Meditation – 15 Minutes

Our emotions play out in our bodies, so learning to feel the sensations that come and go is a direct route to knowing what…
Breath Meditation – 15 Minutes

A traditional practice in present moment focus. We rest our attention on the breath, and when the mind wanders off, we guide it back…
Emotions Meditation – 15 Minutes

A practice in noticing our emotions as they arrive, and recognizing them as information about where we stand rather than problems to be solved.