Meditation for Anxiety

By Alexandra Juryte


To practice this guided meditation, sit in a comfortable position, with your back straight and your head level and breathe in with the breathing in lines and breathe out with the breathing out lines.

Breathing in, I am aware of my breath going in.

Breathing out, I am aware of my breath going out.

Breathing in, I am present in my body.

Breathing out, I am present in time and space.

Breathing in, I invite a new perspective on anxiety.

Breathing out, I empty my mind.

Breathing in, I give myself the gift of fresh air.

Breathing out, I give back to the world.


Breathing in, I recognize that I suffer from anxiety.

Breathing out, I wish to change that habit.

Breathing in, I know that I am human.

Breathing out, I know that people get anxious.

Breathing In, I feel the pain and worry.

Breathing out, I give that to the world.

Breathing in, I feel the world’s anxiety.

Breathing out, I send the world peace.

Breathing in, I am connected to all people.

Breathing out, I wish people to be free of suffering.

Breathing in, I am connected to myself.

Breathing out, I wish to be free of suffering.

Breathing in, I invite peace into my life.

Breathing out, I share peace with the world.

Breathing in, I see my anxiety is a reaction.

Breathing out, I can work with that reaction.

Breathing in, my anxiety reminds me to be aware.

Breathing out, I am aware of my anxiety.

Breathing in, my anxiety compels me toward action.

Breathing out, I act with my anxiety.

Breathing in, I locate my anxiety in time and space.

Breathing out, I locate myself in the present.

Breathing in, I locate my anxiety in my amygdala.

Breathing out, I shrink that tiny part of my brain.

Breathing in, I worry that this won’t work.

Breathing out, I see that as an anxious thought.

Breathing in, I know anxious thoughts unsettle me.

Breathing out, I let my thoughts go.

Breathing in, I am present in my body.

Breathing out, I am present in time and space.

Breathing in, I am aware of my breath going in.

Breathing out, I am aware of my breath going out.

- Breathe to Heal Meditation

Alexandra Juryte