Guided Imagery for Anxiety (2–3 Minutes)

Find a quiet, cozy place. Gently close your eyes and bring your attention to your breath.

Take a slow breath in through your nose…And a long, gentle breath out through your mouth.

Again, inhale calm…

Exhale tension…

Now imagine you are standing at the edge of a calm, still lake just before sunrise.

The water is smooth like glass.

The sky is soft with pale blues and pinks.

The world is quiet.

And you are safe here.

You sit at the edge of the water and place your hands gently on your heart.

Each breath you take creates the smallest ripple on the surface of the lake—

A sign of life. A sign of presence.

As you breathe, you feel your heartbeat beginning to slow…

Your body growing heavier…

Your thoughts beginning to soften.

Now imagine any anxiety you’re carrying—thoughts, tension, fear—

As small leaves floating on the water.

Watch them drift…

One by one…

Away from you.

You don’t need to control anything.

You don’t need to fix anything.

Here, in this stillness, you are simply allowed to be.

A soft breeze brushes your skin and whispers:

“You are safe.”

“You are supported.”

“You are enough.”

Let those words settle deep inside your body—into your bones, your breath, your being.

In this moment, nothing is urgent.

There is only peace.

And you.

Stay here for a few more breaths—soft, slow, and kind.

Feel the earth beneath you holding you steady.

Feel yourself coming back home to your center.

When you're ready, slowly begin to return.

Wiggle your fingers and toes.

Gently open your eyes.

You are calm. You are grounded. You are okay.