The symptoms of anxiety can be very different. There are people who suffer from gastrointestinal discomfort and others who feel sweating, tremors, etc. In all cases, anxiety is the result of an alteration of the nervous system caused by excessive fear, fear or worry. Furthermore, the anxious mind tends to be constructing hypothetical futures in which catastrophic outcomes occur.

In this article we show you a 10-minute guided meditation to regain balance and the most effective techniques to calm anxiety quickly.

Below we tell you which are the most effective techniques to calm anxiety and we give you more details on how to practice this 10-minute meditation for anxiety. In turn, you can find other guided meditations for anxiety in this wide selection of guided meditations.

Calm anxiety quickly: the most effective techniques

To calm anxiety quickly we need three fundamental pillars:

• Reconnect with the body.
• Return to the present moment.
• Balance the nervous system.

Let’s see these 3 simple exercises step by step so that you can nip anxiety in the bud at the minimum symptomatology.

1. Reconnect with the body

One of the reasons you might be suffering from anxiety symptoms is because you are more in your head than in your body. If you learn to connect with your body, you will be able to better listen to how anxiety manifests in it and, then, you can begin to work on the symptoms so that they decrease.

• Do stretches. Stretching is very healthy for your health. When you’re about to face a situation that makes you anxious, such as public speaking, spend a minute or two stretching. It will allow you to send confidence signals to your body and you will face the task with much more focus.
• Plant your feet. If you are sitting in an office chair or in a waiting room, caress the floor with your feet. You don’t have to take off your shoes. Put your attention on your feet and you will see how your thoughts slow down.
• Dance. Put on your favorite music and get rid of tension. Dancing is a wonderful exercise. Afterwards, you will feel much more focused and your symptoms will decrease.
• Practice some cardio sports. Go running, jumping, swimming, etc. This type of sport will help you drain energy and you will be able to rebalance the nervous system and quickly connect with the body to relieve anxiety symptoms.
• Find your way. There are many ways to connect with the body. There is exercise that will relax you, like going for a run. Others will help you focus your mind, such as planting your feet. Depending on the situation and what you are like, one activity or another will be more effective for you.

2. Return to the present body

The anxious person’s mind is in the future. Generally, all the catastrophic scenarios that you mentally construct provoke anxiety. That is why it is so important to learn to connect with the present since it is where everything is good.

To return to the present You can do any exercise to reconnect with your body. The body is always in the present and is the best ally in these cases.

• Just brake. You could spend five minutes doing nothing, simply observing. Feel your breathing and give yourself a little break. If you get bored, that’s okay too.
• Start writing or drawing. These types of tasks help you focus your mind. You don’t need to have artistic skills. You could simply paint mandalas. It is scientifically proven that writing, painting or drawing generates well-being and reduces stress levels.
• Walk.It will help you to take a walk if possible in nature or in a park. Observe plants and animals, they are always in the here and now. Let them inspire you.

3. Balance the nervous system

When we suffer anxiety,The nervous system is out of balance. What usually happens is that we are on alert and ready to flee. Our brain understands the catastrophic scenarios that we have constructed in our minds as a real threat to our health. To solve it It is very important to send signals of safety and comfort.

• Connect with the body and with the here and now.
• Breathe. Breathing is key for anyone who suffers from anxiety. Learning to breathe will help you a lot with the symptoms. You must inhale and exhale through your nose, bringing the air towards your belly. When you exhale, you can sigh to release tension.
• Use essential oils. Aromatherapy is an effective and easy remedy to balance the nervous system. I recommend relaxing aromas like lavender or tangerine.
• Meditate.

Calm anxiety quickly with a 10-minute guided meditation

To make it very easy for you, we have prepared a meditation of only 10 minutes that unites all the advice in the article: the connection with the body and with the present moment to rebalance the nervous system. You can do this meditation any time you feel anxious.

• Do this meditation sitting in a chair with your back straight, but without tension. This way you are sure not to fall asleep and you will continue to be comfortable.
• If you feel like it, You may find it rewarding to do meditation with headphones. You will feel the sound more immersive and you will be able to isolate yourself better from the outside.
• If during meditation you need to move, go ahead. If you are uncomfortable, please return to a more comfortable position with gentle movements.
• If you can, download the entire meditation and then put your device in airplane mode.
• Put some essential oil in the diffuser or some incense. As we have already told you, aromas such as lavender or tangerine could be good for anxiety.
• Enjoy meditation, allow yourself to rebalance: everything is okay.