Meditation techniques and relax
5 minutes meditation

5 Minute Guided MEDITATION for Anxiety – Emergency

Do you often feel stressed, anxious or panicked? We hope this Quick 5 minutes guided meditation for anxiety will be able to calm you and offer some relaxing moments when you have a crisis. Guided meditations are a way to release tension and stress, helped by a warm voice guide.

In case of sudden panic attack or strong stress or anxiety, keep this meditation script in the favorites of your iPhone or smartphone, so that you can listen to it and calm down.

Do not hesitate to do some Breathing exercise, in case you feel the need!

Guided MEDITATION for Anxiety script

Find a quiet and comfortable place to sit or lye down. If you cannot find a good place, pause this video, and resume when you have found it. This is to make sure that you are safe. Relaxation occupies your attention, and it is dangerous to do a meditation when you are trying to walk, driving or during any other activity that requires your attention.

You are going to feel better soon. Let’s start by relaxing your body. You will find that as your muscles start to relax, you feel mentally calmer as well.

Find one spot to focus your attention, a picture, a spot on the wall, or just close your eyes and imagine to be in a place you love.

Move your shoulders up toward your head, close your hands into fists, and tighten the muscles of your arms. Take a deep breath. Inhale. While exhaling, let that tension go, lower your shoulders, and open your hands as you relax more and more. Let the tension leave your neck, shoulders and arms.

Now, gently, put your index and thumb in contact. This will allow you to reach a deeper relaxation state whenever you need.

If a thought comes to your mind, either positive or negative, do not fight it. Just observe it like an animal at the zoo. Let it go away alone. It always does. Feel happy for this.

Inhale, exhale.

Each time you exhale, you feel the stress leaving your muscles more and more.

Now I will count from 5 to 1 and at each number you will feel more and more calm and happy.


Now you feel happy.

Notice this positive sensation through your body: is it like a warm liquid filling all your limbs? or a gentle breeze visiting all your body parts?

Now, take your mind to your index and thumb. They are letting you reach this pleasant relaxing sensation. Feel grateful for this.

In the future, when you feel stressed, you will have just to touch your thumb with your index to let the panic go away.

Feel happy for this. What color is your happiness? Is it yellow? or green? Accept this color and let it know that you are grateful for visiting you.

Now I will count from 1 to 5. you can either decide to wake up and start back your day, or to remain in this pleasant position and fall  asleep for the time you need.

1, 2, 3, 4, 5