Meditation for anticipatory anxiety: 5-minute self-compassion session, on the train

About this practice

A 5-minute self-compassion session for anticipatory anxiety, on the train. No app, no account — press start. A guided session of about 5 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: anticipatory anxiety

Dread of an upcoming event is often heavier than the event itself. The waiting period keeps the body in low-level alert for days.

It tends to show up as:

• Stomach dropping when you remember what is coming
• Sleep getting worse as the date approaches
• Wanting to cancel to get relief

The anticipation is a state, not a warning. Practising being in the present while the dread is present teaches the body it can wait without bracing.

Doing this on your commute

• Headphones on, eyes open or closed depending on your comfort
• Keep one part of your attention on your stop
• Do it standing if sitting is not possible — nobody is watching

Commuting time is already dead time. Nothing is being given up.

How self-compassion works

Self-compassion practice changes the tone of the inner voice rather than the content of the thoughts. It uses the same warmth and steadiness you would offer a friend, applied without requiring you to have earned it.

• Use the words you would actually say to someone you love
• Ask what you need, not what you deserve
• A hand on the chest or belly gives warmth and pressure a place to land

What happens, minute by minute

1. 0:00Take one breath that is slightly slower than the last one. That is enough to start.
2. 0:15We'll take this slowly, and there's no version of this where you get it wrong.
3. 0:29Settle into the fact that for the next few minutes, nothing is required of you.
4. 0:43Nothing here needs to be pleasant. Neutral is fine. Dull is fine.
5. 0:56Let your breathing be boring. Boring is good here.
6. 1:07Follow the breath down into your belly and feel it come back up.
7. 1:20Let the whole of your right foot be heavy.
8. 1:31Move to your forehead. Let it be smooth instead of gathered.
9. 1:43Let your whole body be as heavy as it wants to be.
10. 1:56Keep following the air.
11. 2:05Pause here. Count three breaths if you need an anchor.
12. 2:17We'll keep it quiet and unhurried.
13. 2:27If a worry shows up, name it quietly and let it sit beside you.
14. 2:41Notice how the nervous hours before changes shape when you stop resisting it. Usually it gets smaller, not bigger.
15. 2:57This is not the last time the dread of an event that has not happened will visit. That is not bad news. It means you will get more practice.
16. 3:18Notice the difference between the breath at the front of your nose and the breath in your chest.
17. 3:34Notice the space around the waiting that feels heavier than the thing. It is there, even if it is small. Put your attention in that space.
18. 3:53Notice any part of you that wants this to be over.
19. 4:05A gap. Don't rush to fill it with thinking.
20. 4:16Nothing here needs to be efficient.
21. 4:26Stretch whatever feels stiff, then carry on.
22. 4:36Stay here a little longer.

Questions people ask

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.