Try free for 7 days.

Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
Community

Already have an account?

Sign in

00:00

00:00

Anxiety SOS

Feeling anxious, overwhelmed or stressed out? Use this SOS meditation to soothe your nervous system, and to calm and steady your mind.

Hi, I'm Melli. So chances are, if you're playing this session that something has you feeling a bit stressed or anxious, or maybe the body and mind are really feeling tense and wound up. So this meditation is going to support you in finding your center again and help you ground in a gentle, steady, and soothing awareness. So just take a few moments here to make sure that you're sitting comfortably or maybe even laying down comfortably. Even if the mind is really busy or the body's really tense right now, just making some time to get cozy here.

And if it feels okay for you, just allowing the eyes to gently close. And beginning now to take some deep, slow, full breaths into the belly. So as you breathe in, see if you can allow the belly to swell a little like a balloon. And as you breathe out, can you allow the belly to subside, just relaxing all of the muscles of the diaphragm and the belly. And again, a long steady, smooth breath in, expanding the belly.

And a long, steady, smooth breath out. And just continuing on like that now. A deep belly breathing. And you might like to place your hands on the belly and just feel the belly rising and falling. Allowing the movement of the breathing to soothe you and settle you.

And if there's any sense of strain in this breathing practice, any sense of gasping for air, then just back off the breathing, a little, making it more subtle, more gentle. And if the mind begins to wander off to your plans, to your problems, to your worries, just bring the attention gently back to feeling the flow of your breathing in your body in this moment. And as you continue breathing into the belly like this, softening and relaxing a little more with each and every exhale. Surrendering the weight of your body into gravity and allowing your attention to settle more and more fully into the here and now. And now just letting go of any control of the breath.

Letting the body settle back into its own natural rhythm of breathing. Just taking a moment here to feel the sensations of the breath moving, gently rocking the body, cradling the body with its gentle flowing rhythm. And as the practice finishes now, just taking one more deep breath in. And letting it go as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.

And as you prepare to go about the rest of your day now, just making an intention to take this more calm and centered energy with you into the rest of your day. And wishing you a wonderful day..

Meditation

4.4

Anxiety SOS

Feeling anxious, overwhelmed or stressed out? Use this SOS meditation to soothe your nervous system, and to calm and steady your mind.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hi, I'm Melli. So chances are, if you're playing this session that something has you feeling a bit stressed or anxious, or maybe the body and mind are really feeling tense and wound up. So this meditation is going to support you in finding your center again and help you ground in a gentle, steady, and soothing awareness. So just take a few moments here to make sure that you're sitting comfortably or maybe even laying down comfortably. Even if the mind is really busy or the body's really tense right now, just making some time to get cozy here.

And if it feels okay for you, just allowing the eyes to gently close. And beginning now to take some deep, slow, full breaths into the belly. So as you breathe in, see if you can allow the belly to swell a little like a balloon. And as you breathe out, can you allow the belly to subside, just relaxing all of the muscles of the diaphragm and the belly. And again, a long steady, smooth breath in, expanding the belly.

And a long, steady, smooth breath out. And just continuing on like that now. A deep belly breathing. And you might like to place your hands on the belly and just feel the belly rising and falling. Allowing the movement of the breathing to soothe you and settle you.

And if there's any sense of strain in this breathing practice, any sense of gasping for air, then just back off the breathing, a little, making it more subtle, more gentle. And if the mind begins to wander off to your plans, to your problems, to your worries, just bring the attention gently back to feeling the flow of your breathing in your body in this moment. And as you continue breathing into the belly like this, softening and relaxing a little more with each and every exhale. Surrendering the weight of your body into gravity and allowing your attention to settle more and more fully into the here and now. And now just letting go of any control of the breath.

Letting the body settle back into its own natural rhythm of breathing. Just taking a moment here to feel the sensations of the breath moving, gently rocking the body, cradling the body with its gentle flowing rhythm. And as the practice finishes now, just taking one more deep breath in. And letting it go as you begin to wriggle the fingers and toes. And whenever you're ready, you can open the eyes.

And as you prepare to go about the rest of your day now, just making an intention to take this more calm and centered energy with you into the rest of your day. And wishing you a wonderful day..

Meditation

4.4

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Similar to this

Settling Your NervesMeditation by Cory Muscara
Cory Muscara

Settling Your Nerves

Meditation · 5 mins5

More from this teacher

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

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

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

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.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds