When Anxiety Visits: A Quick Meditation for Anxious Moments
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Description:
Meditation teacher Steven Webb offers a short grounding meditation for those moments when anxiety has already shown up. Rather than trying to push it away, you greet it. You sit with it. You ask it why it came, and you listen, the way you'd listen to a friend who turned up at the door looking pale. It's the practice of meeting an unwelcome feeling with curiosity instead of war.
Who this meditation is for:
- Anyone with anxiety rising in the middle of a busy day
- People who have been told to "calm down" or "breathe through it" and found that doesn't reach the actual feeling
- Listeners who want a quick reset, not a long sit
- Anyone who has tried suppressing anxiety and found it gets louder
Key benefits:
- A practical way to meet anxiety with curiosity rather than fight it
- A short reset you can do anywhere (bus, desk, car park, between meetings)
- A simple loving kindness close: may I be peaceful, may I be safe, may I trust this moment
- Pairs with this week's Stillness in the Storms episode on dropping the "I'm fine" armour
If you'd like to contact Steven or support his work, go to https://stevenwebb.uk
Transcript
Hello, I'm Steven Webb, and welcome to Inner Peace Meditations.
Steven Webb:This is a short one, five or six minutes for when anxiety has shown up
Steven Webb:and you need that little space to be able to deal with it before moving on.
Steven Webb:It does pair with this week's stillness in the storm's episode.
Steven Webb:I'm fine.
Steven Webb:The most dangerous lie we will tell, and if that one landed, this is the practice.
Steven Webb:The episode is about dropping the armor.
Steven Webb:This is what you do.
Steven Webb:Once it's done.
Steven Webb:So find a place to sit.
Steven Webb:You can be on a bus, in a carpark at your desk, anywhere will do.
Steven Webb:And if it's safe to let your eyes close or just soften your gaze.
Steven Webb:And just become aware of your breath.
Steven Webb:You don't need to do anything with it.
Steven Webb:Your body knows how to breathe.
Steven Webb:Especially knows how to breathe when you're going through things.
Steven Webb:It's been doing it for a long time without you getting involved.
Steven Webb:And now just notice the weight of you.
Steven Webb:Wherever you are,
Steven Webb:the chair, the seat, the floor, something is holding you up
Steven Webb:and maybe just allow your shoulders to drop just an inch or so.
Steven Webb:Whatever it is in them, you don't have to carry it for these few minutes,
Steven Webb:You have permission to be distracted when your mind wanders, that's fine.
Steven Webb:Just come back
Steven Webb:Now.
Steven Webb:The anxiety, it's there.
Steven Webb:You know it is.
Steven Webb:That's why you press play.
Steven Webb:You don't have to fix it.
Steven Webb:You don't have to push it away.
Steven Webb:Just notice it's here.
Steven Webb:And in your own unique quiet way, just say hello to it hello, anxiety.
Steven Webb:You are here.
Steven Webb:And notice what happens when you greet it instead of fighting it.
Steven Webb:Maybe nothing.
Steven Webb:Maybe a tiny softening.
Steven Webb:Just notice
Steven Webb:and now ask it very gently.
Steven Webb:Why are you here?
Steven Webb:You're not demanding an answer.
Steven Webb:You're just asking like you'd ask a friend who turned up at the door
Steven Webb:looking pale, what's going on?
Steven Webb:What brought you?
Steven Webb:And just listen.
Steven Webb:You don't have to think the answer.
Steven Webb:Sometimes anxiety speaks in a sentence, sometimes in a feeling, sometimes in a
Steven Webb:memory, sometimes it doesn't speak at all.
Steven Webb:It just sits with you.
Steven Webb:That's okay.
Steven Webb:Whatever it offers, just receive it.
Steven Webb:You are not it's enemy.
Steven Webb:You are the one who answered the door.
Steven Webb:Maybe you are the one that is looking out for.
Steven Webb:And just be aware of your breath, breathing in calm, breathing out, relax.
Steven Webb:And if it helps, this may be another question you can ask.
Steven Webb:What would you like for me right now?
Steven Webb:Maybe it just needs to be heard.
Steven Webb:Maybe it needs to know you'll keep going.
Steven Webb:Maybe it needs to sit beside you for a moment longer.
Steven Webb:Maybe it doesn't know.
Steven Webb:There's no wrong answer.
Steven Webb:You are not the anxiety.
Steven Webb:You are the one noticing the anxiety.
Steven Webb:You are the witness, the listener,
Steven Webb:the one who answered the door.
Steven Webb:And maybe just placing your hand on your heart if it feels right,
Steven Webb:and just say these things in your head or just feeling 'em throughout your body.
Steven Webb:May I be peaceful, may I be safe, may I trust this moment.
Steven Webb:And just feeling that throughout your body, what it's like
Steven Webb:to live from that place.
Steven Webb:Now, may I be peaceful?
Steven Webb:May I be safe?
Steven Webb:May I trust this moment
Steven Webb:Notice the room around you, the sounds, the air on your skin.
Steven Webb:Two a slightly deeper breath.
Steven Webb:Wiggle your fingers and toes if you like.
Steven Webb:One, and when you're ready, gently open your eyes and look
Steven Webb:at whatever is in front of you.
Steven Webb:And you can come back to this anytime.
Steven Webb:Just the simple hello and recognizing that you are not the anxiety, you are
Steven Webb:the one that's opening the door to it.
Steven Webb:You are the adult in the room, so to speak.
Steven Webb:It's just a starting move.
Steven Webb:Hi, what are you doing here now?
Steven Webb:And just sit and allow whatever moment to be.
Steven Webb:I'm Steven Webb.
Steven Webb:This meditation, like all of mine, is kept free because of
Steven Webb:the people who support the work.
Steven Webb:If you like to do that, you can find me on StevenWebb.uk.
Steven Webb:Equally, you can send me a message.
Steven Webb:Perhaps I can help in some small way.
Steven Webb:I always read and answer,
Steven Webb:and if you haven't already listened to stillness in the Storms, my companion
Steven Webb:meditation, and if you haven't already, the companion episode is 'I'm fine.
Steven Webb:The most dangerous lie we tell' on stillness in the Storms
Steven Webb:podcast, the link is below.
Steven Webb:Take care of yourself.
Steven Webb:Be kind to yourself.
Steven Webb:Thank you for your support on Insight Timer.
Steven Webb:It's always appreciated.
Steven Webb:And remember, you can come back as often as you like whenever you're feeling a
Steven Webb:little bit anxious or a little bit weary.
Steven Webb:Take care.
Steven Webb:Bye for now.
