A guided morning meditation for anxiety: Recover your well-being in 7 days
For those of us living in modern life, stress-related disorders are something we must deal with day after day. That’s why it’s important to adopt a guided morning meditation for anxiety, stress, and depression.
The good news is that it’s completely possible to combat stress and anxiety with some simple techniques, but they must be carried out repeatedly to ensure their effectiveness.
One of the most effective ways is through meditation.
This millennial method has endless benefits, both on a physiological and mental level: it helps to obtain mental clarity, focus and to eliminate tensions, among many other things.
Although meditating at any time of the day will have a good effect, it is best to do it right after waking up when everything is still and silent.
Whenever possible, take off your shoes to meditate and, if possible, wear comfortable and loose clothing. Find a quiet place, sit comfortably and relax.
A guided morning meditation for anxiety: 7 day program
Great, let’s now begin with the first meditation. Find a quiet place and ensure that you will not be interrupted by your phone or people around you.
Sit in a chair or on the floor with your back straight and relaxed. If you sit on the floor, do it on a cushion to be more comfortable.
Now take three deep breaths. Breathe in through your nose and out through your mouth. This will help you relax.
Now, you can gently close your eyes. Try to let your breath flow in its natural state. It allows the inhaling and exhaling, little by little, to keep pace with their normal rhythm, without pressure, without blockages, without ties.
Let yourself go. Focus on your breath. And from this state of relaxation, put your attention on your breathing. Just feel the air go in when you breathe in and out when you breathe out. The air enters, the air leaves, enters, leaves…
Some thoughts may distract your attention. This is normal. If it happens, without getting angry, kindly and gently turn your attention back to your breathing.
As you breathe, your body expands with every breath and relaxes with each exhalation. Again, if more unwanted thoughts come by, focus your attention on the pleasant sensation of breathing, and so on.
You may now reconnect with your body and the sounds around you. Whenever you want, open your eyes. Observe for a moment what state your body and mind have stayed in.
Feeling more relaxed? It doesn’t matter if today, you’ve had many thoughts and a hard time staying focused. Today was the first day. We will continue to move forward in the next session.
A guided meditation for anxiety
Sit comfortably with a firm but relaxed back. Now take a deep breath. Breathe in through your mouth and breathe out through your nose. As you relax, close your eyes slowly.
Your hands rest on your thighs, and you notice the contact of your feet with the ground.
Be aware of the noise around you, just as you watch your thoughts come and go. Observe them without judging them, without getting hooked on them, observe how they are.
Perhaps lazy, distant or close, perhaps serious or acute, known or unknown.
Now turn your attention to your breathing. Slowly, observe with curiosity how your natural breathing is, without forcing. Maybe it’s long and deep, or short and shallow.
It’s always there, but you hardly ever look at it. Look closely; what is your breathing like right now?
Turn your attention back to the feelings of your body, to the sounds around you, and you can open your eyes. In the same way as yesterday, notice how your body feels after having practiced this exercise.
Remember that meditation is not about eliminating thoughts; it helps us better understand how they work and allows us to live with them more healthily.
Welcome to the third session.
There are many ways to meditate, and all of them teach us how to understand our mind better so that we can enjoy the experience of the present moment more.
Remember that instead of eliminating your thoughts, you want to be aware of them. You want to be able to notice when they come, without getting angry, without rejecting it, without judging whether it’s right or wrong.
This exercise consists of simply observing them as if they were clouds in the sky. Clouds that come and go. Thoughts that come and go, come and go.
When you’re ready, let go of the worries you’ve built up today, and sit comfortably; with your back straight, shoulders relaxed, hands resting on your lap or knees, and take a deep breath, breathe in through your nose, and exhale through the mouth.
And while you relax, slowly close your eyes. Feeling the weight of the body. Notice the sounds around you, and observe if your body feels agile or tired
Try to feel the movement of your breath in your body. Curiously observe where in the body you feel it best. Maybe on the nose, on the belly or maybe on the chest.
And see what your breathing is like. Long or short, big or small. Let your attention focus on your breathing.
And when a thought comes by, watch it as if it were a cloud in the sky. A thought that comes, a thought that goes. Allow it to exist, come closer, and ver gently, allow it to drift away and disappear.
And turn your attention back to your breathing pattern, without forcing it, naturally. And stay there, very still, a few more seconds.
Your attention now returns to the body, the sensation of contact with the floor, the sounds you can hear from the room or wherever you are; maybe you can notice some smells, and very slowly, you see yourself opening your eyes.
Take a moment to observe how you see yourself. Are you the same, you were ten minutes ago? It’s not about judging; it’s just awareness.
Keep in mind that during this exercise, it does not matter how many clouds are in the sky, how big they are, or what color they are. What matters to us is how we relate to those clouds, how we relate to thoughts.
A guided morning meditation for anxiety
As you learned yesterday, when observing the traffic of clouds in the sky, it’s very tempting to react to any of them. If you see a cloud that you like, maybe you have the urge to get attached to it, to enjoy it.
However, if you see a cloud – or an ugly or unpleasant thought – you will want to fight it or run away.
This is completely normal behavior. As you become more familiar with the practice of meditation, it will become easier for you to observe thoughts without judging or reacting to them and returning to breathing again. And so over and over again.
With this in mind, sit back, relax, and take a deep breath. Breathing in through the mouth and out through the nose. Relax, and when you’re ready, slowly close your eyes.
Notice the space and sounds around you, feel your body’s weight, is there heaviness or lightness? Perhaps there are some areas of the body that you can notice more easily.
You may notice discomfort, pain, tingling; and, at the same time, become aware of your breathing, the movement of air in and out—understanding how the body breathes.
Observing with curiosity how the breath is and how part of the body, you can feel it more easily.
Remember, the moment a thought appears, turn your attention back to your breath. Gently, with kindness. And keep observing the sensation of breathing in the body
Now you can turn your attention to the feeling of contact and weight of your body: the sounds and space around you. And you can open your eyes slowly.
Take a few seconds to observe how the body feels, how are you after having stopped, having rested a few minutes. Let me ask you a question: Have you tried controlling the cloud traffic? Have you tried to limit the number of thoughts that flew over your head?
Acknowledge that there is nothing wrong with having thoughts. What we are trying to achieve with these exercises is to observe them and realize that they exist.
This way, we will better understand the functioning of our mind.
Attention to breathing is your greatest ally. Having a single focus or object of attention, in this case, breathing helps us to realize the moment we stray from the path when we get confused.
Welcome to the fifth session.
After you have meditated for a few days, it may now be easier for you to identify your thoughts; without judging, without sticking to them, and turning your attention back to your breathing.
This is a compelling technique to understand your mind’s functioning and learn to quiet it down. Today we will continue practicing a little more.
When you’re ready, sit comfortably and allow the body to relax, and take a deep breath. Breathing in through the mouth and out through the nose. Then, slowly close your eyes.
Let your breath flow naturally without forcing it. And put all your attention on the body area where you most easily notice the sensation of the air going in and out.
Knowing that thoughts will come. And that this is fine.
Realize that each breath is different and unique. Very carefully, watch every breath. You can even see that right after each exhalation; there is a small gap.
When air comes out, there is a moment of suspension before it comes back in again. Observe this space with curiosity. And for a moment, lay your attention in this space.
Bring attention back again. To the feeling of contact, to the space, the sounds, the smells around you.
As you can see, with these exercises, we are not trying to change anything; we want to be more awake and aware of what is happening inside us.
You can open your eyes slowly. As you have already seen, only during your breathing there is a subtle richness of sensations that you have never paid attention to. At least not most deeply and subtly, you’ve done it by now.
A guided morning meditation for anxiety
Today I would like you to observe your emotions if there is any feeling in particular that prevails over the rest. We have such a tight schedule that we don’t usually have time to stop and appreciate how we feel. However, it is highly beneficial to realize this.
As always, sit with your back straight but relaxed and allow your body to be in a comfortable posture, a posture that you can effortlessly maintain for a few minutes.
Now take a few deep breaths. Breathe in through your mouth and breathe out through your nose. While you are relaxing, and when you’re ready, slowly close your eyes.
Noticing the sounds around you, the pressure of your body, legs, and arms. And beyond physical sensations, see now if there are any feelings or emotions.
Proceed to connect with your breathing. With the pleasant sensation of the movement of the air entering and leaving. Feeling each breath. Observing the blue sky and clouds as they come and go without making any effort.
Allow breathing to take its natural course, adapting to its natural rhythm. At the same time, see if any feelings stand out: sadness, peace, nostalgia, acceleration, fear, or whatever else. Observe and acknowledge it without trying to change it, accept it as it is.
Again, bring your attention back to the body to the feeling of weight, contact, back to the sounds and smells around you. And slowly open your eyes. Take a few seconds to observe how you feel now.
Perhaps calmer, more clear. Also, ask yourself: Have I noticed something I hadn’t before? Perhaps you’ve seen that you were happier than you expected; whatever it is, remember that there is nothing good or bad; in this phase, we are only learning to become aware of our mind and thoughts.
Welcome to the seventh session.
As you’ve probably noticed these days, the more we observe the mind, the more we see. Today I would like you to pay special attention to your thoughts. And more specifically, to your response about those thoughts.
Either resistance or acceptance. Remember, the more you allow this process to flow; naturally, the calmer your mind will be without trying to change or direct it.
Now sit comfortably, with your back straight, without straining, take a long deep breath. Breathe in through your nose, breathe out through your mouth. And if you’re ready, close your eyes slowly.
Notice the feeling of contact, the weight with the chair or the floor, noticing the sounds around you. And watch your breathing, focus your attention on the place that is easier to appreciate the sensation of the air going in and out.
Observe each breath very carefully, knowing that each inhalation, each exhalation, is different from the previous one.
Always remember to allow your thoughts to come and go. Understanding that it’s normal, they exist. And each time you identify a thought, gently and slowly, turn your attention back to breathing.
Bring now your attention back to the body, back to the feeling of contact and weight. To the space and sounds around you. Begin to open your eyes slowly.
Track how the body feels after a few minutes watching the breathing and the coming thoughts.
Training the mind is all about taking a step back. It has to do with learning to accept to live with the mind, with its thoughts, with pleasant and unpleasant emotions.
This is paramount for overcoming anxiety and other emotional disorders
It will be easier to find a state of calm and inner peace, understanding and accepting, instead of trying to change or resist. Of course, this doesn’t mean that we should accept everything in our life. Obviously, it is good to be critical and want to improve or change things.
But what I mean by this is to understand and accept the nature and functioning of the mind. The straightforward exercise of meditating can be your best ally.
I hope this post has been useful to you. A guided meditation for anxiety and stress-related disorders is your best natural alternative to improving your overall wellness.
Please continue practicing these meditation techniques or any others. Consistency is key for its effectiveness. Slowly but surely, you will achieve a greater state of peace and serenity.