Zen Meditation for Anxiety: A Gentle Guide

Return to breath and body with kindness. Inspired by Thich Nhat Hanh, we meet anxiety with care rather than force.

Prepare

Find a safe, quiet space. Sit comfortably. Notice contact with chair or cushion.

Breathe

In-breath, I know I am breathing in. Out-breath, I know I am breathing out. If helpful, count 4 in, 6 out.

Gentle Attention

Name it softly: “Anxiety is here.” Offer it space and a longer exhale.

Loving-Kindness

Silently repeat: “May I be safe. May I be calm. May I be free.”

Note: Educational support, not medical care. Consult professionals as needed.