10-Minute Guided Meditation from Balance Meditation App
Description: The video is a guided meditation session led by Coach Ofosu, specifically designed to help you navigate through anxious moments and manage mental stress. It’s a short, 10-minute practice that aims to provide calm and stability quickly.
Here are the key tips and examples from the video:
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Settling In (0:00 – 1:00): Start by noticing the position of your body, from your head to your toes. Lengthen your spine, open your chest, relax your shoulders and jaw, and release any tension in other areas of your body. Take a few deep breaths to settle in.
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Grounding (1:01 – 2:00): Shift your attention away from anxious thoughts and focus on where your body is making contact with the surface beneath you. Feel the support and stability beneath you. If your mind returns to anxious thoughts, label it as ‘thinking’ and refocus on the feeling of support.
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Breathing (2:01 – 3:00): Guide your attention to your abdomen and notice how your breath causes it to move in and out. To feel this motion more, you can lightly rest one of your hands on your abdomen. This simple act can calm your nervous system.
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Recognizing Safety (3:01 – 4:00): Understand that anxiety is a kind of fear, a biological response that is crucial for our ancestors’ survival. However, in our current times, the threats are fewer, but our brains are still wired to look for them. To help yourself, remind yourself, “I am safe right now, in this moment.” Most worries aren’t based on what’s happening right now and may not even be accurate or come about at all.
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Wrapping Up (4:01 – 5:00): Take a few more deep breaths and remind yourself that you can return to this meditation as often as you need.
Meditation is a practice, and it’s okay if your mind wanders. It is important to notice when it does and gently bring your attention back to your breath or body. This video is a great resource for anyone looking to manage their anxiety and find a moment of calm in their day.
DISCLAIMER: Information provided is for general purposes only. Seek professional advice. We do not endorse products or guarantee the accuracy of external links. Watch at your own risk. Subject to change.
