April 17, 2023

5-minute meditation for anxiety (and an announcement)

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Ofosu and Leah guide you through a quick meditation for anxiety that you can do wherever you are. Learn how practicing a few simple breathing exercises—and some gratitude—can ease any anxiety you're experiencing in just a few minutes.

▶️ Follow along on YouTube to watch the latest episode and more exclusive content: https://bit.ly/3KZCtLT

📣 Update on our show: We’re moving to a new release schedule. So from now on, we'll release new episodes every other Monday. Our next full episode will be out on April 24.

📲 Unlock your free year of Balance today by downloading it from the App Store or Play Store: https://balanceapp.sng.link/Arat1/z704/izn0

🧘 About Balance: Well Balanced is co-hosted by meditation experts Ofosu and Leah, Balance’s Co-Heads of Meditation. Balance is a highly personalized meditation and sleep app that's been named Google's App of the Year and Apple's App of the Day. Completely free for the entire first year, Balance is helping 5 million+ people around the world improve their stress, sleep, focus, and mood.

🎧 What's in this episode:

  • (00:00) An update on Well Balanced
  • (00:46) Meditation for anxiety
  • (04:02) Why do we experience anxiety?
  • (05:11) How to get a free year of Balance, a personalized meditation app

Ofosu: What's up y'all? So this is just a quick episode today. We've got an update on the podcast. We're gonna be moving to a new release schedule. So from now on you'll get new episodes of Well-Balanced Every other Monday. So our next full episode will be out next Monday, April 24th. 

Leah: And it's gonna be good.

Yeah. Uh, we also got some exciting plans for what we're gonna be working on for the next few months, like new videos for YouTube and our website that's gonna answer all of your meditation and wellness questions because you have so many good ones, and we're gonna guide you through some coming exercises and a whole lot more.

So please check out our YouTube and our social media channels because we're gonna have updates on all that. 

Ofosu: So for this episode, instead of our usual chat, we wanted to guide you through a quick meditation for anxiety that you can do wherever you are. And this technique will basically help you connect with your breath.

And with gratitude for just a few minutes as a way to ease any anxiety you might be feeling in the moment. Let's get right into it. So wherever you are, whatever you're doing, you can keep doing it. You don't have to change your posture or anything like that. Just want you to take a moment and notice that your body is breathing.

And feel what it's like to be breathing right now.

Maybe taking a moment to appreciate that your body is just breathing on its own, supporting your life, breath after breath, and as you connect with your breathing, enjoying each breath more and more. Take a moment and in your next inhale, breathe in for a count of four. So you'll breathe in 2, 3, 4, and as you breathe out, you'll breathe out for a count of six.

Breathing out, 2, 3, 4, 5, 6. Breathing in, 2, 3, 4. Breathing out. 2, 3, 4, 5, 6. Last one. Breathing in. 2, 3, 4. Breathing out, 2, 3, 4, 5, 6. And you can continue breathing in this way if you like. Or just let your breath follow its normal rhythm. And finally, I'd like you to think of just one thing that you're truly grateful for in this moment.

One simple thing. And notice where that feeling of gratitude lives in your body.

And just acknowledge that it's there. You might acknowledge it with a smile or by breathing deeply into it, and whenever you're ready, you can continue to go back to whatever it was or whatever it is that you're doing. 

Leah: I really enjoyed that myself. It brought, my son, mine gave me a big smile. I love that you can do that practice wherever you are, even if you're driving or you're walking around or you're at work.

It is so scientifically proven to calm the nervous system and help us think more clearly and be more productive and more relaxed. Um, you know, I also have a practice that I do with anxiety is to remind myself often anxiety isn't this horrible, bad monster that we have to just completely get rid of sometimes, and oftentimes anxiety when we experience it is because there's something inside of us.

It's a messenger saying. You're being called to expand outta your comfort zone or to grow in some way that makes you feel uncomfortable. So I often get anxiety before I have to have a really difficult conversation or I have to ask someone for help or I have to face my fears of rejection. Yeah. And so, uh, I have to oftentimes remind myself like, wow, how am I being called to grow in this moment?

Ofosu: Yeah. I, I love that. I love just that little bit of perspective shift when it comes to whatever it is that we're feeling inside, and anxiety is something that many of us deal with. So I hope that this practice and that reflection leaves you feeling ready for whatever it is you've got next. And hey, we've got plenty more meditations like that on the Balance app.

So if you're not on Balance yet, just know that it's free for the entire first year. And if you want to sign up, you can head to our website. Balance app.com or click on the link in our show notes. 

Leah: That's right. Thank you so much for joining us. We'll see you very soon. 

Ofosu: Don't forget to be kind to yourself.

Take care. Peace.