10-Minute Guided Meditation for Anxiety (Full Script + Audio)
When anxiety hits, you don't need complex theories. You need a "circuit breaker"—something to interrupt the loop of racing thoughts. This 10-minute session is designed to do exactly that.
How This Meditation Helps
Anxiety tricks your brain into thinking you are in immediate physical danger. This meditation uses a technique called physiological quieting to send safety signals back to the brain.
- Minutes 0-2: Grounding (Moving from head to body).
- Minutes 3-6: Regulating the breath (Slowing the heart rate).
- Minutes 7-10: Release (Visualizing letting go).
Before You Begin
You don't need a perfect environment. If you are anxious at work, you can do this in a parked car or a quiet room.
- Position: Sit comfortably with feet flat on the floor (this helps with feeling "grounded").
- Phone: Set to Do Not Disturb.
- Expectation: Don't try to "stop" the anxiety. Just try to soften around it.
The 10-Minute Script
Read this slowly. Pause for 10-20 seconds where you see a line break.
Part 1: Arrival (Minutes 0-2)
"Take a seat. Uncross your legs. Rest your hands heavily on your lap. Let your eyes close safely."
"Take a deep breath in through your nose, filling the chest... and a long, loud sigh out through the mouth."
"Do that two more times. Big inhale... and a heavy, letting-go exhale."
"Now, bring your attention to your feet. Feel the solid ground underneath them. The floor is holding you up. You don't need to hold yourself up."
Part 2: The Breath Anchor (Minutes 3-6)
"Shift your attention to the breath. Notice it moving in and out."
"If your breath feels short or tight, that is okay. Just notice it. Don't judge it."
"Let's count the breath to give the mind a job. Inhale for a count of 4... 1, 2, 3, 4."
"Pause for a moment."
"Exhale for a count of 6... 1, 2, 3, 4, 5, 6."
"Repeat this. In for 4... Out for 6. Making the exhale longer tells your nervous system that you are safe."
"If your mind starts racing with 'what if' thoughts, gently say to yourself: 'Not right now.' And come back to the counting."
Part 3: The Release (Minutes 7-9)
"Now let go of the counting. Let your breath return to its natural rhythm."
"Scan your body for any pockets of tightness. Is your jaw clenched? Are your shoulders up by your ears? Is your stomach in knots?"
"Imagine a warm, liquid light pouring down from the top of your head. It touches your forehead, smoothing it out. It flows down your neck, relaxing the shoulders."
"It flows into your chest and stomach, untying the knots. Imagine the tension melting off you like ice melting in the sun, dripping down into the earth."
Part 4: Returning (Minute 10)
"Feel the weight of your body in the chair again."
"Notice the sounds in the room around you."
"Know that you can come back to this feeling of groundedness whenever you need to."
"Take one final deep breath... and when you are ready, open your eyes."
Prefer to Listen?
It is hard to read a script while your eyes are closed! This exact session is available in the Meditation Mastery app, narrated by a calm, professional guide.
Listening allows you to fully surrender to the experience without having to "manage" the session yourself.
FAQ
What if I get distracted?
Distraction is not failure. When you notice you are distracted, you have just had a moment of mindfulness! Simply return to the breath.
Can I do this lying down?
Yes. Lying down can be very grounding for anxiety. Just place a hand on your belly so you can feel the physical sensation of the breath.
How often should I do this?
You can use this as an "emergency" tool when you feel anxious, or practice it every morning to lower your baseline stress levels over time.