Here’s a guided meditation for anxiety that you can follow step-by-step:

 

Guided Meditation for Anxiety

Find a Quiet Space

Sit comfortably in a quiet, calm place where you won't be disturbed. Close your eyes and let your body relax.

Start with Deep Breathing

Take a deep breath in through your nose, and slowly breathe out through your mouth. Focus on the sensation of the air entering and leaving your body.
Inhale for 4 counts… (pause)…
Hold for 4 counts… (pause)…
Exhale for 4 counts… (pause).

Repeat this deep breathing a few times until you feel a sense of ease.

Bring Your Awareness to the Present Moment

Feel the ground beneath you, supporting you. Notice how your body feels, and allow yourself to sink deeper into the chair or floor. Let go of any tension you might feel in your shoulders, neck, or back. Relax your jaw, soften your forehead, and let your hands rest easily on your lap.

Visualize a Safe Space

Now imagine a place where you feel completely safe and at peace. This could be a real place you've been to, or a peaceful environment that exists only in your mind. Picture yourself there.
Take in the colors, the smells, and the sounds. Notice how your body feels in this place. It could be warm sunlight on your skin, a gentle breeze, or the sound of birds chirping.

Let Go of Anxiety

As you sit in this safe space, imagine the anxiety in your body as a tight knot or a dark cloud. See it clearly.
With each breath, visualize the knot or cloud gently loosening and dissolving. As you breathe in, imagine a warm, golden light filling your body. This light represents calmness and peace.
With each exhale, let go of tension, stress, and anxiety, releasing it from your body and mind.
Repeat the cycle of breathing in calmness and breathing out anxiety. Each exhale releases your worries further.

Affirmations

Repeat these phrases silently or aloud:

• I am safe.
• I release what I cannot control.
• I am grounded and calm.
• Peace fills my mind and body.
• Now i am happy 

Let these affirmations sink into your mind as you breathe.

Body Scan

Now, shift your attention through your body, starting at the top of your head and working your way down to your toes. As you focus on each body part, imagine any remaining tension melting away.

• Relax your forehead, eyes, and jaw.
• Soften your neck and shoulders.
• Release any tightness in your chest and stomach.
• Feel your legs grow heavy and relaxed.
• Let your feet rest softly on the floor or mat.

As you finish scanning your body, feel a sense of deep relaxation flowing through you.

Close with Gratitude

Before ending your meditation, take a moment to feel grateful for this peaceful time you've given yourself. Acknowledge any feelings of calm and peace, even if they are subtle.

Take one last deep breath… Inhale peace, exhale any lingering anxiety.

Gently Transition

When you are ready, slowly bring your awareness back to the present moment. Wiggle your fingers and toes. Gently open your eyes.
Take your time before getting up, allowing yourself to carry this sense of calm with you as you move through your day.

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By practicing this guided meditation regularly, you can reduce anxiety and foster a deeper sense of calm and peace in your daily life.