Meditation for Anxiety – Yoga With Adriene

– Howdy pal, and
welcome to Yoga with Adriene. I’m Adriene and
today we have a meditation for you to help
you with anxiety. Happens to the best of us. It can get out of control fast. So, thank you for
joining me in this meditation to help quell and
soften and maybe even cure you from
regular anxiety attacks. Hope into something
comfy and let’s get started. (gentle music) Alright, my sweet friends,
so we’re going to begin by finding a comfortable seat and what was a
comfortable seat yesterday or where you may
end up years from now in your meditation
practice or just in your body is just always right in
a constant state of flux for so many reasons. So, I’d like to invite
you today to really consider what’s gonna feel best. If it’s leaning
up against a wall, snuggle up against a wall. If it’s sitting on
the edge of your couch or participating
in a chair, fabulous. Or you can lie down,
you can practice this meditation lying down. So, we definitely
wanna come to a place where we feel
comfortable and safe to do this brief meditation
and to practice the breath, the pranayama, and so today,
just an extra gentle nudge to find a comfortable seat and
really be honest about that. So, if it’s not Sukhasana today, find something that
feels supportive and good. For those coming into Sukhasana, you can even play with the
legs here, one foot in front of the other, maybe give
yourself a nice wide base. So, we’ll all
come into a position that we feel is the
most supportive of us today. Again, it can be lying down. And when you arrive
there, really choose to arrive by acknowledging, oh
I chose to turn on this video, I made the choice to
tend to what’s going on, and the first position that I’m even taking here was also a choice to feel
supported and comfortable. So, basically we’re
shifting gears a little bit from a mindset that might feel a
little bit anxious or off, and we’re starting to get
organized in the brain and body and say, okay,
wait, whoa, whoa, whoa, I have some power here, a lotta power to help guide myself out of that which doesn’t feel good and to help guide myself to a place that feels more supported. So, hopefully by now, you
found your seat for today, whatever it may be, your place where
you are going to reside, and when you
arrive there, you can use the sound of my
voice now as a guide, so close your eyes and
just bring some awareness to your chest, your heart space, and depending on where you’re
at today, my sweet friend, you might
already start to lean in and just feel what’s comin’ up, let the emotional body have a seat at the
table and just notice. And wherever you are today, see if you can begin
to do just that, notice. Come into the
role of the observer. So, I find it very
helpful to close the eyes, relax the shoulders,
and bring your awareness to your heart
center or your chest area and just allow
whatever feelings come up, whatever thoughts,
just notice them. And then notice
where you might be holding or gripping in the body,
the fingers or the toes, the ankles or the wrists,
and see if you can use this idea of the
observer to just notice all of those points and then in time to allow just the noticing to
bring a softness, an awareness. So, your only real job
here in this practice today is to pay attention. We use Pranayama
technique to help guide the energy of the body and to hopefully help
relieve you from feelings that are not serving, if you feel stuck or off
or anxious, stressed out. Hopefully, the
Pranayama will allow us to just shift our perspective
or break the pattern that we might be stuck in. So, after you’ve taken a couple
moments to just arrive here and settle in, acknowledge that you chose this, start to notice your breath. You don’t have to do
anything, just acknowledge it, notice the natural ebb and flow. Notice what it feels
like as you breathe in and notice what it feels like
as you empty the breath out. And then again,
bring your awareness to your chest again,
your heart space, this place that tends to get
really tight and collapsed when we feel anxiety, and see if you can start to lift up through
that area, even if it’s not a big muscular movement
but just a little energy. Then allow that to
affect your breath, maybe taking a
more fuller inhale, feeling the heart lift a little, then perhaps
feeling the shoulders relax and soften as you breathe out. So, the neck and shoulders
also get a lot of tension, a little tightness
when we feel anxious, so use your
inhale to feel expansion, and as you start
to deepen the breath, use your exhale to find
a softness, a surrender. Alright, you’re doing great. Stay with it, stick
with it, eyes closed, shoulders relaxed, lots of awareness around your heart center,
your chest, your sternum. On your next inhale,
see if you can bring the tip of your tongue to
the roof of your mouth now, just right behind the
teeth, and breathe in, and then breathe out,
jaw nice and soft. Again, the tip of the tongue
comes to the roof of the mouth and we breathe in. The jaw stays soft, not
clinched, as you breathe out. And on your next inhale,
we’re gonna count to four. Breathe in for four. Here we go. Tongue comes to
the roof of the mouth. And we inhale, one, two, three, four, and then just let
it go soft and easy. Inhale for four, one, two, three, four, and then let it go. Notice how you feel,
stay present, keep observing. Adding onto this ratio, now
we’re going to hold the breath, retain the breath in
between the inhalation and the exhalations
for a seven count. So, we’ll do one
breath cycle, just in and out, and then we’ll
start with the four. So, breathe in deep
here, nice, soft, easy breath. And exhale just to
relax the shoulders, empty everything out. I’m breathing in for four. Inhale, one, two, three, four, holding, retaining the breath for seven, six, five, four, three, two, one,
and let everything go. Notice what thoughts come up,
stay present, let it unfold. Try to keep the body still. And the last bit of the
ratio is an exhale for eight. So, we’ll inhale for four,
I’ll guide you with my voice. We’ll hold at the top,
retaining the breath mindfully for seven and then a nice
smooth exhalation on the eight. Four, seven, eight. Soften through your
fingertips and toes. One breath cycle, in and out
to start, and then we’ll begin. Here we go, inhale. Empty it all out. And inhaling for four,
inhale, one, two, three, four. Holding for seven, six, five, four, three, two, one. And exhale for
eight, seven, six, five, four, three, two, one. Just notice how you did,
no judgment, just observing. Inhaling for four,
inhale, one, two, three, four. Retaining on
seven, six, five, four, three, you got this, two, one. And big exhale,
eight, seven, six, five, four, three, two, one. Inhale for four,
three, two, one. Retain for seven, six, five, four, three, two, one. And exhale for
eight, seven, six, five, four, three, two, and one. Inhale for four,
three, two, one. Retain, seven, six, five, four, three, two, one. Exhale for
eight, seven, six, five, four, three, two, and one. Let everything go. Stay with it. Notice what comes up. Reside in that
wonderful role of the observer. And wherever you are, whether
you’re seated in a chair or Sukhasana or lying down, you’re gonna find soft,
easy movement with the neck. So, if you’re lying down, you might rock the
head gently side to side. You might shake the
head yes and then no. And then you’ll start
to bat the eyelashes open. Soft, easy movement
with the neck and shoulders. And then we’ll
take a big inhale in and exhale, sigh it out,
so this is important, little big of sound here. Inhale in. Sigh it out. (sighs) And one more time, inhale. (deeply sighs) Hands come together,
notice how you feel. Thank you for sharing your time and your energy and
your practice with me and all the people
around the globe participating, working towards a
happy, healthy balanced life. Namaste. (gentle music)

100 thoughts on “Meditation for Anxiety – Yoga With Adriene

  1. Adriene thank you for this video as everyone of us go through this phase at a point in our lives…Yu are such a wonderful soul…Blessed to know someone like you…The world need people like you🙇🙇
    I wish you all colours of happiness from dawn to dusk everyday…much love from India♥♥

  2. Omg! I could hear your heart beat throughout the practice! Amazing! Felt little closer to you !♥️😘 Love and light Girl!

  3. RESET day 29

    I get excited when I check the schedule and it turns out to be a meditation session. It really complements the daily yoga routine.
    Anxiety? Meditation? Great idea!


    #yeaRESET #FWFG

  4. Challenged myself with a different seat today and had to learn to lean into a new experience. The lessons never stop!

  5. I just did this. I needed it. 😌 No emotional releases just yet. It doesn’t mean there won’t be haha. I saw blue, purple and possibly a little pink with my eyes closed. I am going to do the grounding practice from last year’s March playlist. 🌳 I shall be a tree. Lol.

  6. Amazing practice, love practicing breath techniques it really clears the mind , thank u Adriene , hope we get more practices with this theme , love yuh and Namaste Everyone 💞💗💖❤🙏

  7. Thank you so much. Because of my anxiety at work, I was feeling shortness of breath whenever I was thinking about work. I just tried this once, and already feel good. I will do it as part of my daily regimen. Thank you

  8. Was feeling the anxiety coming up, troubles with breathing and my mind was going all the way, so I thought about you and your calmness and found this.. thank you so much ♥ sending love from france!

  9. Whenever my anxiety gets really bad, I put on this video and eventually by doing everyday I'm able to find my sanity again. Thank you Adriene for helping me understand that I am able to regain control whenever I feel I have lost it.

  10. Today I was in a car accident and had a panic attack, so I came back home and remembered about meditation for anxiety. You don't know who much you've helped me today. Thanks Adriene😘❤️❤️

  11. I love your other videos but this is my favorite one. When I’m anxious at night this helps me feel not so lonely and so much calmer. Thank you for making this video💜

  12. LOVE this one! I return to it often. Sometimes I have to use headphones and I thought I was hearing a heartbeat?!?

  13. This is the fourth day of my don't-use-yoga-as-an-excuse-to-skip-meditation, in other words I tend to get stressed and tensing even when I'm happy so I've decided to stick to daily meditation🙏🏻 I can already say: great choice🥰

  14. You are my go to meditation for anxiety! I have felt the anxiety build up in the last year and your simple but effective meditation has helped me so much and seems to be the only one of the several one's I've tried that has truly been helpful. At first it doesn't feel like anything is different but as the day goes on I find myself feeling lighter and more positive and the anxiety levels are much lower or not even there! But later I noticed that my day has felt good. Its like a slow release of feel good energy and I thank you so much because lately my anxiety has felt almost debilitating so any relief is welcomed! Blessings to you….

  15. So I have my first triathlon of the season today and had woken up sooooo anxious. Sat up in bed propped against my pillows and decided to try this.
    Perfect! Have gone from flight response, ie wanting to pull out of race to calmness, and feeling “yes I can do this “ .
    Thanks Adriene, I’ll be doing this again ❤️

  16. Perfect timing! Feeling anxious with everything in my life, I was gonna do YWA Office Yoga. Then this video was #1 on YouTube Home page. I think it was fate that brought me here. Thank you for sharing your wisdom with us, Adrien. 🙏

  17. thank you so very much for this Adriene you are such a bright positive light in this world! Thnk you for sharing this it was exactly what I needed this morning <3

  18. Like…I feel totally better? It’s amazing…Thank you, Adriene. Few people can alleviate anxiety. You can and you share. That’s really big. Thank you.

  19. Hi Adriene thank you for this simple yet very effective meditation exercise. This morning I felt a great pressure in my chest and couldn't focus on anything at all. Now I feel much better. The pressure is gone.

  20. it’s past 4am and i knew i needed this meditation to calm down and go to sleep. i’m so glad this exists. i’m so glad you, Adriene, and the entire FWFG community exist. thank you from the bottom of my anxious heart 🧡

  21. This video has literally saved my life. Two years ago I was suffering from a very progressed panic disorder accompanied by an eating disorder that I wasn’t dealing with. While hyperventilating, nausea, shaking and balling took over me, somehow I figured out to turn this on…I laid down on the floor curled in a fetal position shaking uncontrollably…as you spoke and told me to breath it gave my mind something to focus on, it gave me hope that I had control over my body, control I hadn’t felt for my whole life. I still listen to this in times of reoccurring harmful thoughts, and it still saves me every time.

  22. This was just wonderful! I had been resisting meditating or doing yoga for a while because I felt too tense and stressed out to do it but I’m SO happy I did. I feel so calm and chilled right now. My body was crying out for some meditative space so thank you for this and please make more! ❤️

  23. I love you so much. Thank you for supporting me in such an hard time in my life. Lots of love for you. <3

  24. Peace and Blessings 💞💕You are my new go to for calming my fears, anxieties and everyday stresses! At the end I felt like my body was radiating an energy started from my feet up to my head! I was so calm I was almost numb. NAMASTE 🙏🏿

  25. Hi Andriene, can you please help with ideas? Why has this practice make me more anxious? I think it was driven partially by not having enough oxygen while holding – longer holding than inhaling. My body became stiff with every breath circle.. I experienced more gripping and holding than before I started the practice.
    hope you can help, thank you!

  26. How or why is it that everyone thinks they are an expert in something like meditation. this is probably the worst guided meditation I have seen online. I mean seriously is she trying to read off of something on the floor in front of her? And then she seems to go off into lala land herself almost forgetting her place on whatever she’s reading from. Stupid. Leave this to those who know how to speak and keep others engaged in practice. I just really can’t stop shaking my head at this video🤣

  27. Thank you so much for sharing this practice, for sharing your love when people need it most. Thank you for giving me tools to find my inner peace, truth, and support. I wish you, myself, and everyone else here a wonderful day 🙂

  28. I celebrated that the comfortable seat position could be lying down 😄✨
    Thank you, Adriene, for always read our mind ✨
    I (finally) fell asleep after the practice 😊🙏 Namaste

  29. Has anyone else done this meditation with headphones. I'm sure I could hear Adriene's heart beat. ❤️

  30. I was on the verge of a big panic attack…..this brought me back down to earth. I am so appreciative, thankyou ❤️

  31. Having a rough month/week/day. I often do breathing exercises, but an anxiety attack was clouding my focus, so I looked on YouTube for a little guided practice and this was the first video to come up. Thank you for posting these. I know just based on how this helped me this morning, that you are affecting positive change for many people.

  32. I did this Meditation a few times already, but today it just snapped me right out of my worries! I don't know why today I loved feeling the breath in my nose.
    Thank you so much!

  33. I get so anxious in exam seasons, when I have papers due and now with 2 papers due soon and two extra exams, meditations for anxiety and stress seems to help.

  34. Thank you so much for making this video! It's the 4th time I'm using it to ease my anxiety and I end up with a clear head and body. I now have this video saved so I can get it easily. ❤

  35. If you put the tip of your tongue to the roof of your mouth do you keep it there or release on exhale?

  36. when I focused on my heart there was just a silent scream. I've been emotionally numb. and so frustrated. as i was doing this felt tears welling up and falling down my cheeks. like there was some sort of emotional traffic jam that got cleared up.
    I have no experience in yoga. But I've always felt inclined to start. now's as good a time as any
    thank u.

  37. IAM trusting you to the core and you r one who changed my life. I got hope after watching and practicing your yoga and meditation. Can I ask you one think?. To put video on hypochondriac. To come over Fear of disease. I trust you .and IAM waiting for you. I know the only solution for all kind of disease and to lead healthy life, yoga is important. Thanks my dear sister . Started my day with you yoga 😋😍😍😍😍

  38. Thanking you for 3000 n more 💞 Meditation seems never been that easier 🙂 stay blessed Adriene 🌸

  39. Thank you so much. My mind is so much thinking and I need to relax. I did relax to listening to you. Does it matter what time of day to do meditation?

  40. I was having such a horrible day stressing about an exam . I feel so sleepy after this or am I confusing it for being super relaxed?

  41. That's lovely. I also appreciate meditation. 💚
    For meditation I have personally been watching a bit of Sri Avinash myself recently. #SriAvinash
    I find his talks really uplifting and helpful in my life. 💜💛

  42. Thank you so much Adrienne! I'm going through a very hard time and I lost my family and everything I grew up with and from time to time I get panic attacks and mental breakdowns and I'm so thankful for your guided meditations ! They really help me to calm down and get my brain organised again and I love you for that! Thank you so much for everything you do for us ❤ Love from Germany

  43. Thank you so much, I had a really strong urge to self harm but this video melted it all away now. So grateful Adriene, you're saving my life ❤️

  44. Me watching this at 5 am on my first day of senior year 😁🤷🏾‍♀️ Thank you so much Adriene ❤️❤️❤️🙏🏾

  45. I was hopeless crying and my heart was racing when I clicked on this video. Thank you Adriene. It made me feel much more relaxed, calm and hopeful. ❤

  46. Me at maybe '4: Well it's not really helping but it's good that I'm taking this time to practice mindfulness.
    Me at '14: (Almost) zen🙌🏻🙌🏻

  47. This helped me so so much, even though I had dyspnoea and another panic attack during the 4/7/8 practice even though I normally don't suffer from anxiety attacks…

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