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 learn to alchemize fear and anxiety into a more useful, productive, and exciting experience.
Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together as a way to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to soften. Let the shoulders be at ease. And the belly and hands. Just do a quick scan of your body and notice arethere any areas that are also holding tension.
Maybe the feet or muscles in the face. You can invite all of that to relax. The body doesn't need to be on right now. Letting the muscles relax around the skeleton. As we start to settle in, the breath can fall into its natural rhythm.
And let's just take a few moments to anchor our attention at the breath. As the mind wanders, gently bringing it back, this moment, this breath. The theme of this meditation is working with fear and anxiety. Specifically, learning how to meet it in such a way that we can be empowered through it. So notice if there is a sense of stress, anxiety, fear right now.
And if there's not, you can take a moment to imagine what that might feel like or even a scenario that would create a little bit of that fear and anxiety. You don't need to make it too strong, but just to get a sense of familiarity with it. Notice how our usual way of working with that is to turn it away or even view it as a negative. But instead let's change the narrative around this fear and anxiety. And as we sense it in the body, let's just say, Oh, this is my body trying to take care of me.
This is my body trying to empower me to meet the moment. This is my body trying to help me be more effective. Or, we just reframe the sensation as excitement. This is me getting ready for something. This is excitement moving through my body.
Just see what it's like to place that narrative on the experience. As we come to the end of the meditation. Let's take one more deep breath together. In through the nose. And out through the mouth.
And when you're ready, you can open your eyes again. Great job. So see if you can start to reframe the fear, anxiety, and stress as it arises throughout the day. The new narrative around it creates a new experience. Thank you for your practice.
And until we talk again, take care.
Transforming Fear and Anxiety
In this meditation, we'll learn to alchemize fear and anxiety into a more useful, productive, and exciting experience.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together as a way to settle in. Breathing in through the nose.
And slowly out through the mouth. Inviting the jaw to soften. Let the shoulders be at ease. And the belly and hands. Just do a quick scan of your body and notice arethere any areas that are also holding tension.
Maybe the feet or muscles in the face. You can invite all of that to relax. The body doesn't need to be on right now. Letting the muscles relax around the skeleton. As we start to settle in, the breath can fall into its natural rhythm.
And let's just take a few moments to anchor our attention at the breath. As the mind wanders, gently bringing it back, this moment, this breath. The theme of this meditation is working with fear and anxiety. Specifically, learning how to meet it in such a way that we can be empowered through it. So notice if there is a sense of stress, anxiety, fear right now.
And if there's not, you can take a moment to imagine what that might feel like or even a scenario that would create a little bit of that fear and anxiety. You don't need to make it too strong, but just to get a sense of familiarity with it. Notice how our usual way of working with that is to turn it away or even view it as a negative. But instead let's change the narrative around this fear and anxiety. And as we sense it in the body, let's just say, Oh, this is my body trying to take care of me.
This is my body trying to empower me to meet the moment. This is my body trying to help me be more effective. Or, we just reframe the sensation as excitement. This is me getting ready for something. This is excitement moving through my body.
Just see what it's like to place that narrative on the experience. As we come to the end of the meditation. Let's take one more deep breath together. In through the nose. And out through the mouth.
And when you're ready, you can open your eyes again. Great job. So see if you can start to reframe the fear, anxiety, and stress as it arises throughout the day. The new narrative around it creates a new experience. Thank you for your practice.
And until we talk again, 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.