1) Find a comfortable seated position and close your eyes.
2) Take a few deep breaths, focusing on the sensation of the air entering and leaving your body.
3) Bring your awareness to the present moment. Notice any sounds, smells, or physical sensations that are present in your environment.
4) As thoughts come up, acknowledge them but try not to get caught up in them. Imagine putting them on a leaf and watching them float away down a river.
5) Place your hand on your heart and take a few slow, deep breaths. With each breath, silently repeat a phrase to yourself that brings you feelings of calm and relaxation, such as “I am safe” or “I am at peace.”
6) Continue to focus on your breath and the calming phrase for a few more minutes. When you’re ready, slowly open your eyes.
Remember that it’s okay if your mind wanders during the meditation – this is normal. The practice is to gently redirect your attention back to your breath and the present moment. With regular practice, you may find that meditation helps to calm your anxiety and bring a sense of peace and clarity to your mind.