Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
In this meditation, we'll practice embracing our anxiety as an ally rather than resisting it as an enemy.
In today's session, we're going to work on befriending our anxiety. A lot of the meditations we've done up until this point have been about settling, calming learning, how to relax around thoughts in the body, even finding a happy place. Today, we're going to move a little closer to our anxiety, learn a bit about it, and actually shift our relationship to it. So I'll walk you through that. For now, let's just find a comfortable posture.
Close the eyes, if that feels comfortable. And we'll start by listening to the bells. Taking a deep breath. In through the nose. And out through the mouth.
Inviting the jaw to relax and soften. Letting the shoulders be at ease. And relaxing the belly. Take a few moments just to feel your body breathing. Letting that anchor your attention.
And also soothe any tension that might be lingering in the body. Now from this place of groundedness, I want you to imagine that you're meeting your anxiety. And to do this while, give the anxiety some shape or form or color. It might even manifests as an image. And so just imagine that you're sitting on a park bench next to this form, this anxiety.
Notice if there's some tension there. Just let the anxiety know you're not here to hurt it, you're not here to get rid of it. In this meditation, you're purely here to get to know it. And the one question I want you to ask is, what do you need? What do you need? The anxiety probably has never been asked that question. So notice how it responds.
What does it say? Does it need safety? Does it need love? Does it need to feel in control? Chances are the anxiety is trying to serve you in some way. Not trying to hurt you. He just wants to take care of you to protect you. And so this is your opportunity to give something back to the anxiety So whatever it says that it needs, imagine that your body can turn into a sweet nectar that can satiate your anxiety, that can give it what it needs. So that nectar can be the substance for love or care or safety.
And imagine the anxiety. Just drinking that nectar, taking it in. And watching it become increasingly satiated, watching it get what it needs, and then also feeling more calm in the process. And as the anxiety is taking in this substance, the two of you actually start to morph into one. And that nectar, your bodies together, dissolve into a warm, soft light.
So that there's unity, integration, wholeness. And you see that this anxiety is a part of you, a part of you that's just trying to help, just trying to serve you. And sometimes when we can give it what it needs, it might just become our greatest ally. So from this place of light, feel yourself reconnecting into your body. And just sensing a greater feeling of wholeness right now.
And see if you can experience a sense of ease that might be here. In a moment I will ring the bells and this will close our meditation. When you're ready, you can allow your eyes to open again. And great job. You know that meditation can feel a little tricky sometimes or strange, and it might take some practice to go back through it.
But the idea is to help integrate these different parts of us, the parts that we often compartmentalize, suppress, turn away. And once we can befriend those on a deeper level, ask them what they need and even offer something, those parts tend to not cause us as much stress or overwhelm. It's a bit counter intuitive, but it's a practice that works. So if you'd like to go deeper into some of my teachings, I have a book called, Stop Missing Your Life: How to be Deeply Present in an Unpresent World, that will take you even deeper into all these practices and a daily podcast called Practicing Human, which will give you short insights on a day-to-day basis to help you get a little better at life. It was great spending this time with you.
I can't wait to talk again. And until then, as always, take care.
Befriend Your Anxiety
In this meditation, we'll practice embracing our anxiety as an ally rather than resisting it as an enemy.
Duration
Your default time is based on your progress and is changed automatically as you practice.
In today's session, we're going to work on befriending our anxiety. A lot of the meditations we've done up until this point have been about settling, calming learning, how to relax around thoughts in the body, even finding a happy place. Today, we're going to move a little closer to our anxiety, learn a bit about it, and actually shift our relationship to it. So I'll walk you through that. For now, let's just find a comfortable posture.
Close the eyes, if that feels comfortable. And we'll start by listening to the bells. Taking a deep breath. In through the nose. And out through the mouth.
Inviting the jaw to relax and soften. Letting the shoulders be at ease. And relaxing the belly. Take a few moments just to feel your body breathing. Letting that anchor your attention.
And also soothe any tension that might be lingering in the body. Now from this place of groundedness, I want you to imagine that you're meeting your anxiety. And to do this while, give the anxiety some shape or form or color. It might even manifests as an image. And so just imagine that you're sitting on a park bench next to this form, this anxiety.
Notice if there's some tension there. Just let the anxiety know you're not here to hurt it, you're not here to get rid of it. In this meditation, you're purely here to get to know it. And the one question I want you to ask is, what do you need? What do you need? The anxiety probably has never been asked that question. So notice how it responds.
What does it say? Does it need safety? Does it need love? Does it need to feel in control? Chances are the anxiety is trying to serve you in some way. Not trying to hurt you. He just wants to take care of you to protect you. And so this is your opportunity to give something back to the anxiety So whatever it says that it needs, imagine that your body can turn into a sweet nectar that can satiate your anxiety, that can give it what it needs. So that nectar can be the substance for love or care or safety.
And imagine the anxiety. Just drinking that nectar, taking it in. And watching it become increasingly satiated, watching it get what it needs, and then also feeling more calm in the process. And as the anxiety is taking in this substance, the two of you actually start to morph into one. And that nectar, your bodies together, dissolve into a warm, soft light.
So that there's unity, integration, wholeness. And you see that this anxiety is a part of you, a part of you that's just trying to help, just trying to serve you. And sometimes when we can give it what it needs, it might just become our greatest ally. So from this place of light, feel yourself reconnecting into your body. And just sensing a greater feeling of wholeness right now.
And see if you can experience a sense of ease that might be here. In a moment I will ring the bells and this will close our meditation. When you're ready, you can allow your eyes to open again. And great job. You know that meditation can feel a little tricky sometimes or strange, and it might take some practice to go back through it.
But the idea is to help integrate these different parts of us, the parts that we often compartmentalize, suppress, turn away. And once we can befriend those on a deeper level, ask them what they need and even offer something, those parts tend to not cause us as much stress or overwhelm. It's a bit counter intuitive, but it's a practice that works. So if you'd like to go deeper into some of my teachings, I have a book called, Stop Missing Your Life: How to be Deeply Present in an Unpresent World, that will take you even deeper into all these practices and a daily podcast called Practicing Human, which will give you short insights on a day-to-day basis to help you get a little better at life. It was great spending this time with you.
I can't wait to talk again. And until then, as always, take care.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Thank you for joining us
Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.