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Anxiety Relief Meditation
Calm racing thoughts and soothe anxiety naturally. This 10-minute practice helps you find peace in the present moment.
Current Anxiety Level
How anxious are you feeling right now? (1 = calm, 10 = very anxious)
110
5/10
Moderate anxiety - this meditation will help
Duration
10 minutes
Quick relief
Focus
Anxiety Relief
Calm racing thoughts
Technique
Grounding
Present-moment focus
Guided Anxiety Relief
Follow along to calm your mind and body
Step 1 of 10
7:20 remainingWelcome. You are safe in this moment. Find a comfortable position and place one hand on your chest, one on your belly.
Get grounded
0:30
How It Calms Anxiety
This meditation uses proven techniques to activate your body's relaxation response.
- •Slows racing thoughts through focused attention
- •Activates parasympathetic nervous system
- •Reduces stress hormones like cortisol
- •Creates sense of safety and control
Benefits
Reduces anxiety symptoms
Slows racing thoughts
Activates relaxation response
Improves emotional regulation
Builds coping resources
Prevents panic escalation
Quick Anxiety Relief Techniques
Use these anytime you need immediate relief
5-4-3-2-1 Grounding
- • 5 things you can see
- • 4 things you can touch
- • 3 things you can hear
- • 2 things you can smell
- • 1 thing you can taste
Box Breathing
- • Breathe in for 4 counts
- • Hold for 4 counts
- • Breathe out for 4 counts
- • Hold for 4 counts
- • Repeat 4-8 times
When to Use This Meditation
Ideal Moments
- • When anxiety starts building
- • Before stressful situations
- • After triggering events
- • During sleepless nights
- • As daily prevention practice
Recovery-Specific
- • When cravings trigger anxiety
- • Before/after support meetings
- • During emotional vulnerability
- • When facing recovery milestones
- • During PAWS symptoms
Remember: Anxiety is a normal part of recovery. Your nervous system is recalibrating. With practice, you'll develop stronger emotional regulation skills.