Sometimes all it takes is a few minutes of mindfulness meditation to soften body tension from anxiety. The mind and body are in a feedback loop, and we subconsciously tense up when stressed or anxious. In fact, many of us spend so much time being tense that we are used to it, we don’t even really notice it. When we intentionally soften our body, it can send a message to our brain that we are safe, that we can relax. And when the brain relaxes, the parasympathetic nervous system is activated, which lowers your heart rate, blood pressure, and cortisol levels. I think it’s amazing that we can improve the stress response in the body by relaxing the brain by addressing what’s going on in the body! So let’s do a quick exercise together to see how easy this is.
It’s probably easier to follow along with me on the video linked above, but you could also have someone read these instructions as you do this quick exercise. I recommend pausing for 10 to 15 seconds between each paragraph break.
Mindfulness Meditation for Anxiety: Breath and Body Awareness
First, settle into a position where your body feels supported. You could sit tall in a chair or on the ground, or even lie down. Let your hands rest gently on your lap or by your sides. You can close your eyes if you like. There’s no rush—you have time to just be here.
Take a moment to slow your breathing. There’s no need to force a deep breath, but allow your belly to rise as you slowly breathe in through your nose, pause and slowly breathe out through your mouth.
Do this a couple of times.
Bring your awareness to your body. Just check in with yourself. Notice any areas that feel tight or tense—your jaw, shoulders, chest, stomach, or hands. No need to change anything yet. Just notice with curiosity, not judgment.
Targeted Body Relaxation for Anxiety Tension
Choose one area that feels a little tense.
Imagine warmth and relaxation flowing into each tense area, like sunlight melting frost. Gently think, “It’s okay to let go.” As you exhale, picture the tension melting, leaving warmth and ease behind.
Sometimes it helps to gently lean into the tension, to tense up just a little to increase the awareness around it as you breathe in, and then swing to the other side and soften.
With each exhale, soften just 1% more. Let your shoulders drop slightly, unclench your jaw a little, loosen your hands. Small shifts are enough. Allow your belly to soften. Let your face go soft.
Breathe and Notice: Holding Relaxation for Anxiety
Notice the sensation of your breath, the support of the chair or floor beneath you. Remind yourself, “In this moment, I am safe.”
Let’s stay in this relaxed way of being for 20 more seconds.
Okay, we’re about done. Wiggle your fingers and toes. Take one last deep breath.
Mindfulness for anxiety: moving forward with calm
Doesn’t that feel good? See if you can carry this softness with you as you move forward.
If you’d like to learn more grounding skills for your nervous system, check out my free course at this link: Grounding Skills for Anxiety.
