Today we’ll be doing my favourite anxiety meditation script. It’s a short meditation session for anxiety that helps us to relax and unwind, to stop worry and fear, and to connect with the present moment.
I’ve divided our anxiety meditation script into different sections. If you would like to do a short meditation, feel free to stop after the breathwork (see below). If you want to do a longer meditation session, and truly stop your anxiety, continue to do all steps listed below. This will completely change how you are feeling and will calm your anxious mind.
Meditation Script For Anxiety [15 – 40 Minute Session]
You might also like to try these meditations to reduce anxiety.
1: [1 minute] Sit or stand with good posture so that you feel a sense of stability
It is always important to have good posture when meditating, but it is especially important when you’re doing an anxiety-meditation session. You want to sit or stand with a straight spine (with a natural curve at the bottom), with your feet shoulder-width apart. You will know if you have good posture because you will feel a sense of stability and strength.
There is a reason why posture is so important in an anxiety meditation session. Proper posture allows your breathing to slow and also releases GABA neurotransmitters that reduce the symptoms of anxiety . Whether you chose to meditate sitting down or standing up, having good posture will help you to relax and focus.
2: [5 minutes] Start square breathing. Breathe in for four. Hold for four. Exhale for four. Hold for four
The next part of our anxiety meditation script uses Square Breathing (or “Box Breathing”). This is done in four parts, each part lasting for four seconds. Inhale for four seconds. Hold for four seconds. Exhale for four seconds. Hold for four seconds. Repeat.
Box Breathing is helpful when doing an anxiety meditation session because it slows the mind down, deepens our breathing, and creates feelings of serenity that calm your worrying mind. I personally like to use Box Breathing throughout the day too. I’ll take five minutes now and then to stop and do Box Breathing. It prevents me from developing anxiety in the day.
Box Breathing is a rather old but highly effective method devised by American physician Edmund Jacobson in 1938. Research shows that Box Breathing can help to reduce the symptoms of anxiety and stress in healthy adults.
3: [5 minutes] While Box Breathing, meditate on your breath moving around your body
Already you have started to calm the mind through Square Breathing. You are starting to feel more relaxed, but you may still have a mind full of thoughts. It’s now time to deal with those pesky thoughts. To do this, we will be practising mindful breathing for five minutes.
Continuing to Box Breathe, place your conscious awareness on the space between your top lip and your nose. Let your awareness rest there. Observe the sensations of your breath moving through that space. Continue to focus here for a few minutes. Then, change your focus so you are aware of the motion of your breath from your nose down to your pelvis. Focus here for a few minutes.
Technically this method is called Anapanasati. We know from research that Anapansati helps with anxiety because it stimulates the parasympathetic nervous system to produce feelings of relaxation. 
4: [5 – 10 minutes] Calmly observe your thoughts as they occur, and label them
By now, you will be feeling relaxed, and most of the symptoms of anxiety will have reduced. However, you might notice that you are experiencing thoughts and worries, and that sometimes your mind gets lost in those concerns, which is affecting your meditation. That’s where this part of our anxiety-meditation script comes in.
Continue to focus on your breath moving through your body. Now begin to label what is happening in your mind. If you experience a thought, say, “This is just a thought”. If you experience a feeling, say, “This is just a feeling”. If you notice that your mind gets lost in your thoughts momentarily, say, “Mind getting lost”, and when the mind returns say, “Mind returning”. This makes us more conscious of the movements of the mind and mental phenomena, so that we are less reactive to different states of mind. This is an adapted form of Buddhist Vipassana.
5: [10 minutes] Slowly and consciously move your awareness down your body, from your crown to your toes, observing sensations and asking each part of your body to relax.
We have now relaxed the mind, reduced anxiety, and increased our conscious awareness. All of this is making us feel much better. Next, we need to deal with physical sensations. There is a direct relationship between anxiety and physical sensations. Anxiety can cause physical symptoms like raised heartbeat and shortness of breath. And the mind can misinterpret physical sensations to mean that something is wrong. For instance, I sometimes get a quivering sensation in my chest. When I notice that, I feel like something is terribly wrong. But it’s just a momentary physical sensation.
What we need to do is learn to not react emotionally to physical sensations. And to do this, we perform a Body Scan.
The Body Scan, which was devised by Jon Kabat Zinn as part of his Mindfulness-Based Stress Reduction course, is a method in which we scan the body up and down. What you want to do is very gradually move your conscious awareness from the crown of your head to your toes (the whole process should take approximately ten minutes). While you do this, calmly observe the sensations in your body. If any of those sensations cause you to feel anxious, say to yourself “this is just a sensation” and ask that part of your body to relax. It can help to imagine breathing fresh air into tense parts of the body.
Research shows that Body Scan can help to lessen the symptoms of anxiety because is progressively relaxes the body and makes us less reactive to physical sensations .
6: [2 minutes] Sit, breathe, and relax for a couple of minutes
Congrats. You’ve completed our anxiety meditation script and you should be feeling much more relaxed. Now is the time to simply sit and be. Let yourself simply exist for a couple of minutes. Enjoy the experience of being.
Anxiety is an incredibly common problem, and also a complicated one. The problem is that there are so many different elements that affect anxiety. The way we hold our body, our style of breathing, our thoughts, and physical sensations can all affect anxiety. That’s why we covered all those things in this anxiety meditation script.
I sincerely hope that you are feeling relaxed and that you enjoyed this meditation. If you found it helpful, may I ask you to share it with others so they can benefit from it too.
1: An effect of posture on anticipatory anxiety, DM Lipnicki, DG Byrne – International Journal of Neuroscience, 2008
2: Effect of anapanasati meditation technique through electrophotonic imaging parameters: A pilot study, G Deo, R Kumar et al., Journal of yoga, 2015
3: Effectiveness of brief mindfulness techniques in reducing symptoms of anxiety and stress, D Call, L Miron, H Orcutt – Mindfulness, 2014 –