Anxious? Try this Beginner Meditation

It was Thanksgiving here in Canada this past weekend and many people are experiencing the ‘anxious Tuesday’s’ as we get back in the swing of things.
What many don’t realize is that our loved ones are our greatest teachers. Often after the holidays we can feel like old parts of us we don’t like or have suppressed  have been awakened. This can result in physical pains, sleepiness and most often anxious feelings.

The great news when old wounds come up, they are asking us to feel and release them once and for all.

So today, when you are feeling anxious and overthinking – please don’t reach for that cookie or drink or binge watch. Instead, I challenge you to breathe through it. Meditate, journal, reflect, breathe, and allow.

New to meditation and don’t know what to do? 

Here is a simple step-by-step guide for beginners:

1. Find a quiet room where you can be alone for 10 (or more) minutes. Bring a journal and pen.

2. Play some soothing music. I like Apple Music ‘Deep Meditation’.

3. Burn a candle, incense or sage if you have.

4. Sit upright. Cross legged on floor, or feet flat and legs uncrossed in a chair. Put your hands in your lap, palms up.

5. Just focus on your breath. If you’ve been anxious today, this could feel very uncomfortable for the first few moments. Just keep breathing.

6. Focus on your breath. Breathe deeply in for 5 seconds, hold for 5 seconds, breathe out for 5 seconds, and repeat.

7. Imagine as you breathe in you are inhaling a calming love that will wash over your inner anxiety and discomforts. When you hold it, it’s doing it’s job of healing all the stress you are holding within you. When you breathe out you are letting it all out, releasing the anxiety and discomfort along with it.
If your mind wanders, keep focusing on this.

8. Repeat for 1-2 songs. Then when you feel calmer/done, gently wiggle your fingers and toes, and slowly open your eyes.

9. At this point if you have strong feelings coming up, use the journal and pen and get it all out!
Pain and anxiety are just stuck emotions looking to be felt and released. You will be shocked at what you work out just by ‘voicing’ it on paper. Don’t hold back at all. This is for no ones eyes but your own.


It’s incredible how releasing just simply doing this will feel. I recommend going right to sleep, or doing some light stretching afterwards.

Repeat this anytime you feel anxious as a great ‘gateway’ into the world of meditation.

Namaste & Happy Thanksgiving to my Canadian Friends!
I’m grateful for you.