Reduce Anxiety

A collection of Meditations to help reduce anxiety.

Many people suffer from anxiety.  There are skills that we can learn that help deal with life’s experiences.  We can get anxious about what is happening around us at any given moment.  We also can be anxious about the racing thoughts in our mind, emotions and body sensations.  As a result we grasp onto wanting to feel better and we try to prevent our unwanted emotions and body sensations. We cling onto trying to control what is happening around us in order to maintain equilibrium.

When we grasp and avert our experiences, tension gets generated.  Our emotions get exaggerated and they play out in our body in a heightened manner. We then become even more anxious.  The only way out of this grasping and averting is through ACCEPTANCE.  Accepting what is happening – especially when we have no control over what is happening.

In addition, whenever there is FEAR present (anxiety) that is an indication that TRUST is not present.  Fear becomes minimized when we build trust.  We need to build trust that we can handle what ever experiences come our way.  By building trust that we can handle experiencing the sensations present in our body our fear of our body goes away.  When we build trust that we have abilities to handle what comes our way.  When we build trust  that we can learn whatever we need to, in order to move forward, we no longer feat the future.

The following meditations help accept what is and build trust by allowing whatever is happening to just happen.  It is an open and allowing skill that we are building.  By allowing our thoughts to race or emotions to BE or our body to react then we are learning that these are just experiences and sensations that come and go.  We learn that we are safe and nothing bad will really happen.  We are starting to shift our thinking from exaggerating to something more reasonable.  

Basic Skills Learned:

  • Present moment focused attention.
  • Accepting what IS with non-judgement.
  • Starting over is OK.
  • Practicing being kind and curious to our selves and our experiences.

Extended Skills Learned (based on different types of practices):

  • Trust, compassion, kindness, positive focus, optimistic re-framing of our stories, openness etc…


Self-Compassion Meditation – 15 Minutes

Compassion Breathing Meditation – 15 Minutes

Self compassion exercises are a great place to start.  Becoming self aware can be challenging.  When we uncover our beliefs and hear our thoughts we may not be pleased with what we find.  Self compassion allows us to see our challenges as a common human trait allowing us to be kind while we more forward to the place that we want to get to.  

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Resilience Meditation – 15 Minutes

Resilience Meditation – 15 Minutes

This is a meditation that teaches us resiliency by teaching us the skills needed to re-frame our stories to allow us to bounce back from change or challenge.  Trust and acceptance are the key skills we are learning here. 

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