mindfulness · 12 min

Relaxing Fear Meditation

Use this when you feel anxious or restless

5:00

Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.

A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.

About this practice

Use this when you feel anxious or restless A guided session of about 12 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

0:00Find a comfortable seat, close your eyes gently.
0:01Take a deep breath in, and let it out slowly.
0:03Rest your hands on your lap, palms up.
0:06Notice the weight of your feet on the floor.
0:10With each breath, feel your body settle.
0:15Focus on your breath, in and out.
0:21If you notice your mind wandering, gently bring it back.
0:28Picture a quiet room, a place you feel safe.
0:36Imagine a window open, raindrops gently falling.
0:45Feel the coolness of the rain on your skin.
0:55Now, bring to mind a warm cup of tea, the steam rising.
1:06Sip the tea, its warmth spreading through you.
1:18Focus on your chest, feel your heart beat.
1:31With each beat, let go of a little fear.
1:45Picture a dog sleeping beside you, sighing softly.
2:00Let that sigh be a release for you.
2:16Feel your shoulders drop about an inch.
2:33With each breath, your body becomes heavier.
2:51Imagine a soft blanket wrapping around you.
3:10You are safe, you are at peace.
3:30When you're ready, bring your awareness to your hands.
3:51 Wiggle your fingers, stretch your toes.
4:13Open your eyes when you're ready.
4:36Gently return to the present moment.

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

If this one is not quite right, try Health anxiety: 5-minute noting meditation, Meditation for anticipatory anxiety: 5-minute body scan session, before an interview or Focus: 10-minute softening meditation.