Guided Meditation Script For Anxiety During the Pandemic

This meditation script for anxiety combines breath awareness, the body scan, and mindfulness of thoughts to explore sources of stress and anxiety. Once an individual’s psychological needs are satisfied. “I don’t think we should sugarcoat it: It’s scary; if you’re not anxious right now, you’re not paying attention.”

Dan Harris, an ABC News correspondent and writer of 10% Happier encourages meditation training during this time of the pandemic. Although wrote how mindfulness and meditation can help people calm their anxiety with meditation and mindfulness techniques, he’s careful to note that meditation isn’t the cure for everyone experiencing discomfort.

Harris emphasizes how the pandemic has brought a sense of uncertainty in almost every aspect of our lives, and although meditation can help us “relax into the uncertainty”, the practice doesn’t make it go away. He says ”It just means that you’re able to see that the fear — like everything in the world — will come and go, and that if you just relax for a second, and breathe into it, it will come and go.”

But before you continue you might like to consider our free worksheet on exploring “Overcome Anxiety”. Please download this worksheet here.

Meditation and Pandemic Anxiety

Coronavirus has instilled fear and anxiety, for almost a year now. We talk about the new normal and it actually is about living a normal life with a fear of catching a disease, fear of being around people, a worry about adjusting to the new lifestyle. During these stressful times, we need have to have the means to release these feelings about the Coronavirus (COVID-19) and this meditation script could help you with that.

Coronavirus Anxiety Meditation Script

This Coronavirus anxiety meditation is meant for everyone. Women, men, adults, kids…anyone who is feeling the anxiety, worry, and fear that the spread of the Coronavirus is causing. So, feel free to share this meditation with anyone you know who might need to feel more calm and peaceful during this time. So you can step into the present moment – without the fear of the unknown weighing you down or the anxiety of the what if’s completely freezing you – and live your life with a calm, grounded, and aware. Here is a short guided meditation script.

Prepare yourself

Begin by closing your eyes and taking deep breaths in, Expand your belly as much as you can by filling it with air.

When it is full and you can’t breathe anymore, exhale everything through your nose.

Let every air out even up until you tighten your stomach, Take another deep breath in, then let it all out.

Start the body mindfulness

Bring your breath back to its normal rhythm, Start bringing your attention to your body.

Feel the rising and fall of your chest as you inhale and exhale.

Mind the coolness of the air on your nose as you breathe in, then the warmth as you breathe out.

Feel your shoulder, try relaxing and lowering it, Try to soften your cheeks and release your jaw.

Let your tongue fall from the roof of your mouth.

Focus as your arms get heavier and let it sink further into relaxation.

Let your stomach soften and relax.

Feel your legs and let them get heavier then relax.

Feel your body melt deeper into your relaxed position.

Breathe out any extra tension or pain that might be lingering.

PAUSE…

Minding your thoughts

As you are being mindful of your body, there may be different thoughts that are coming to you.

These may be headlines or images that you see in the news.

These may be the toll of the number of cases, the number of deaths, how it affected the market, businesses, and industries.

Maybe these thoughts are about the impact of the pandemic on you…

How it can or how it is already affecting your life.

It may be thoughts about your health.

Your business.

Your kids.

Your schedule.

Your event.

Your family.

Your community.

Maybe these thoughts are all just about the worst-case scenarios, that you may be worried about. Do not push away these thoughts,

It is time that you recognize these, watch as they swirl around and how they create a hurricane of worry, stress, anxiety, and fear.

Be aware of how powerful that hurricane is.

Feel the energy, its movement. How intense and big it is.

Recognize the energy of the hurricane is what you’ve been carrying around.

How that energy is impacting everything else in your life.

Your focus, your sense of safety, and your health.

Your regular activities, your work.

Your connection with others.

So look at the hurricane as it swirls loudly in front of you.

And notice that at this moment you realize something very important,

The distinction between the facts and the emotions.

The facts are standing still outside the hurricane.

And the emotions – the fear, the stress, the worry, the anxiety – are what’s causing the motion of the hurricane.

And they are completely normal emotions to be feeling right now.

So take a deep breath at this moment, looking at this hurricane of emotion outside of you.

And realize that you are in charge of whether or not you allow its energy in today.

PAUSE…

Taking charge

You have your life to live today, take charge of your thoughts, actions, and your body and although the Coronavirus is very real and deserves attention from you, This moment right now is when you get to decide whether to invite in the facts that will help you navigate your day, or whether you will invite in the chaos of the hurricane of emotions.

And no matter what you decide to choose, remember that it’s all okay.

Just remember to practice to control what you can, and let go of what you can’t.

And as you try to continue your day after this meditation, try to recognize the emotions when they arise, the worry, the fear, the obsession with updates, Be aware and honor them, try to place them into the hurricane that comes swirling outside of you.

Let that external hurricane be your container to hold it all.

Connect to the present moment.

To what actually is in your life right now. Let the beauty of what is in your life at this moment pull you into the present moment, You are now given a moment to choose what to pay attention to, and what to let go of. Now, begin feeling back your body, wiggle your fingers and your toes, Let your body slowly awaken from relaxation.

Feel your body rise and fall with your breath.

And breathe in gratitude for this moment.

Trust that you will have everything you need to deal with the present that you will have the courage to deal with the facts, and see them as they evolve.

In this moment of peace, say a silent prayer of compassion, love, and healing for all those whose lives have been directly impacted.

Imagine the healing spreading all over the globe, as you root yourself in love.

Hopefully, this short guided meditation script for anxiety that comes crashing into your everyday life on this pandemic. A quick and simple moment every day to meditate is the easiest way to calm the nerves and relax.

 

Feeling overwhelmed by the stress and uncertainty of the pandemic? Download our Overcome Anxiety Workbook to support your mindfulness journey. This workbook will guide you through calming exercises and offer practical tools to manage anxiety, helping you stay grounded, focused, and present amidst challenging times. Start your path toward peace and resilience today.