Mindful Moments
10 Minute Anxiety Relief Practice
This 10 minute anxiety relief practice to calm your anxious thoughts guides you through an effective breathing technique which calms your nervous system, therefore allowing your anxious thoughts to slow down. Relieving your anxiety takes time, simply because your brain and nervous system must learn that you are safe. Once it feels safe, your body will slowly adapt and move into your parasympathetic nervous system. This breathwork focused meditation is designed to calm anxious thoughts and is an effective anxiety relief practice as it guides you through a simple yet powerful breathwork exercise to calm your anxious mind.
Learn more about anxiety relief strategies and counseling for anxiety (OH residents) at
https://www.cedarrosecounseling.org
Too many meditation practices make false claims about clearing the mind and eliminating anxiety. While these are often pleasant side effects of meditation and mindfulness, they are not the intended goal. The only goal of a meditation practice is to be present; to observe the self in the current moment with acceptance and compassion. Daily mindfulness meditations, along with intentional calming strategies and routines work together to decrease anxiety while improving emotion regulation and overall mood. Learn more about anxiety relief strategies that are actually effective AND long-lasting with my Free Guide – https://9812-katie.systeme.io/calmguide
Find my favorite stress relief items here — https://amzn.to/3VyeBpv
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DISCLAIMER
The information, including but not limited to, text, graphics, images, and other material in this video are for educational and entertainment purposes only. No material in this video is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding medical conditions, mental health conditions or treatment.
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For your convenience, I have provided some wonderful resources which can assist you in your mental health and wellness journey. The world is full of products and self-help material. The resources linked here have been used and recommended by myself, colleagues, as well as individuals just like yourself. Thank you in advance for buying through these links. The money that is obtained from promoting these resources is used to provide the free mental health education you have found through this channel. With that said, here is how I have carefully considered which resources to promote:
1. It provides information which is easy to understand and simple to implement.
2. It has been highly recommended by colleagues and individuals just like yourself.
3. I would promote it even if there was no small commission recieved.
All of these products meet these three criteria. If you love/hate a resource, please let me know. If it has changed and is bad, I, of course, want to stop recommending it.
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VIDEO DETAILS
TubeBuddy: www/tubebuddy.com/KatieMcLaughlinLPCC
00:00 Grounding Introduction
00:36 Grounding Body Scan
01:14 Observing the breath and body
01:36 Observing the mind
02:07 Explanation of breathwork for anxiety
02:59 Breathwork for anxiety relief
04:13 Breathwork break
05:00 Breathwork to calm your anxious thoughts
06:11 breathwork break
06:44 Body scan to observe the mind and body
07:47 Self compassion practice
08:57 Closing
foreign let's begin today's practice in a comfortable seated position making gentle movements until you feel supported and then allowing your body to soften and release in your seat closing your eyes here if it feels good to do so today and using the breath to melt further into this practice with each exhale briefly checking in with your body imagine scanning from head to toe slowly curiously exploring for muscle tension or discomfort of any kind [Music] noticing if the breath feel s shallow or constricted and paying attention to how quickly your heart rate feels as well practice observing rather than trying to make changes let's check in with the state of the mind as well again just observing here noticing how busy the thoughts are without trying to change anything just taking a mental note of how you're feeling as we begin this practice [Music] allow your breath to continue with its current natural rhythm as I briefly explain this breath practice count to four on each inhale we will hold the breath for the count of two and I will count to eight on each exhale this pattern will be repeated through the practice and if you become lightheaded at any time Simply Be Kind to yourself and return to your natural breathing rhythm there's no need to force anything just practice listening to your body here foreign breathe in two three four hold one two breathe out two three four five six seven eight breathe in two three four hold one two breathe out two three four five six seven eight breathe in two three four hold one two breathe out two three four five six seven eight breathe in two three four hold one two breathe out two three four five six seven eight breathe in two three four hold one two breathe out two three four five six seven eight allow the breath to return to its natural Rhythm once again perhaps taking a few deep cleansing breaths here [Music] foreign herself to take a break from the guided breathing pattern taking care to not become lightheaded before returning to that guided pattern and on your next inhale breathe in two three four hold one two breathe out two three four five six seven eight breathe in two three four hold one two breathe out two three four five six seven eight breathe in two three four hold one two breathe out two three four five six seven eight breathe in two three four hold one two breathe out two three four five six seven eight breathe in two three four hold one two breathe out two three four five six seven eight just allow the breath to again return to a natural rhythm [Music] maybe taking some more deep breaths if you wish exhaling with a sigh as it feels good to do so [Music] taking stock once again of the state of the Mind the busyness of your thoughts [Music] scanning over your body as well noticing any changes to muscle tension perhaps checking in with your forehead jaw and chest in particular notice any differences here conserving any areas which now feel relaxed or calm [Music] checking in with the rate of your heartbeat [Music] breath feels As You observe your experience curiously make note of any changes since the beginning of this practice acceptance as well to continued feelings of anxiety knowing that that's perfectly normal and acknowledging that it takes time for our body and our brain to learn or realize that we're actually safe right now [Music] feel free to continue with this guided breath pattern [Music] again taking care to use breaks as needed to avoid feeling light-headed and practice being kind with yourself technology and that anxiety is just a part of Being Human hope as well as you learn and Implement these various calming techniques if you'd like to take a few cleansing breaths here as we close out this practice again feel free to do so just getting curious with what feels good right now and as you feel ready to you can begin to reorient yourself with your current environment perhaps waking up the mind and body as you need to [Music] getting ready to enter into the rest of your day [Music] [Music]
#Minute #Anxiety #Relief #Practice
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Years of coming to this practice, my kids love u 😘
Is there a way to slow this down so you leave about 20 seconds to 30 seconds in between each comment
I’m a bit of a hypochondriac. I’ve been doing this every day for the past week and it has helped me so much! Thank you and God bless ❤
No. But I feel like crying everyday because of my anxiety. I understand your pain
June 2025
❤❤thank you for this I was anxious and anxiety bc I'm on the road with my step daughter and driving from South Carolina all the to Wyoming we have 16 hours to go and we're back at her house….I was distraught and loosing my mind bc I have never been so far out on my own and plus away from my wife of 15 and I was on the verge of crying but this helped a lot thank youuuuu sooooo much
I take meds for anxiety and hadnt taken them in over a week cuz my mom had to send them. I was feeling extremely sick. I contacted the warden a couple of times and i really didn't have the energy to write a message to the warden saying that they weren't delivered though the website Said it was. I was extremely anxious cuz she's also my teacher and she was kinda offended and was like is that how you say things? You think it's my fault? I apologized a million times and thanked her but i didn't go and immediately collect them once they arrived cuz I would be late for class. And when i did get it I waved the parcel at her and then went close to her and told her I got it and that I was extremely sorry and thanked her. I think I was too disrespectful with that and i don't know how to approach things cuz I was just really happy i got them
Feeling overwhelmed? Planet Ayurveda's Stress Support helps maintain calmness and clarity naturally.
Incredible content! I feel so much more relaxed after listening to your meditations. If you want to explore more peaceful journeys, be sure to visit 'The Healing Room' for some of the best guided meditations out there!!!!
god bless you
It's really helpful, thank you.
3:20 – Such a beautiful reminder to slow down and breathe… This part really touched my heart.
Nice video. One can try Calm Easy Capsules, which is good for managing the anxiety during the exams from Planet Ayurveda and has amazing results.
This video brought me back to the present moment. Calm but persistent. Seemingly effortless transitions in breathing pattern.
I had the stoach virus and I’m having a lot of anxiety due to my fear of throwing up and during this I started to doze off and imaged you being attack by a kraken
Thank you. This helped me a lot. <3
my heart rate was speeding up so much so fast and i felt an intense sense of doom, this meditation helped me relax my body that i didn't even realize was tense, and now i feel just a little more at ease <3
When you told me that it's okay to sigh, I had the biggest sigh built up and started crying. It means a lot to me, and to the community, that you take time out of your busy schedule to help us calm down from ours. I will be doing this every morning and night for the next week…seems to be the way to go.❤
Thank you
Thank you. Felt lots of anxiousness & overthinking. Calmed me 8:00 in 🥰
Me: finally trying to start making a habit by making myself meditate
Partner: Falls down the stairs
Me: instant panic
your counting made me anxious as if i was in a rush
This gives me more anxiety all the counting!!
Nice video!! The Syrup Neuro Plan of Planet Ayurveda is a perfect remedy to come out of depression.
Thank you.This was very helpful!
Do meditation daily for 10-15 min to relax your mind and also Calm easy capsules By Planet Ayurveda is best.
One of the most helpful videos I’ve encountered for anxiety relief! Thank you!!
Gracias tanks I lot , I feel much better I understand only 90% of the English but I had nice experience I saw A light around me that makes me feel so peaceful ❤ from Pocatello ID
Im struggling with a divorce from a narcissist husband, tq this helps me a lot.😢
I was having a panic attack at work, I did this breathing exercise and my chest felt immediately lighter; thank you for sharing
Thank you ❤so much 😢
i always come back here when i'm feeling anxious and it helps me so so much. thank you so much for putting this out here it really gives me relief
Holy fast breathing…that counting was the quickest cadence I’ve ever meditated too!
👍🏼
Wauw really helped me with a panic attack. I really feel calm now thankyou ❤
I am in Love ❤ with this voice…
I just wish I could enjoy my life without the feeling that something really wrong is about to happen. Without being in flight or fight mode. I just want peace.
I feel good.thanks!!
Thank you so much for this. I’m going in for my third attempt at my driving test and I’ve become overwhelmed with anxiety and fear of failure. But this practice helped me clear my head and I’m going to do this again before I drive it so I can really be calm and not panic ❤
Started watching this video for 3 days already before going to bed, the calming music and voice really helps me feel calm and to sleep. I appreciate this video a lot🙏
I literally was having an anxiety attack but this helped me. Thank you so much!
Wow, that was excellent and felt very relaxed after. Thank you!
Katie, I give thanks to you for this generous offering. It truly helped to settle my mind in a somewhat chaotic household moment inside of a bustling, sometimes cruel city. Thanks again for helping me to turn down the volume on nervous emotions and check in with my presence alignment. 🙏🏽☀️
I feel worse now