Health & Wellness Mental Health Micro Mondays

A Guided Breath Meditation to overcome anxiety & stress

August 16, 2021

In this week’s Micro Mondays episode on the Women Living Well After 50 Podcast, I’m focusing on reducing anxiety and stress through a short guided meditation.

Lockdown due to COVID is hitting hard and many are feeling heightened stress and anxiety. Life in general can be stressful. Today I’m taking you through a guided meditation to find calm. We will focus on a breathing exercise that you can do at anytime you are feeling stress. It is important to focus on your well-being and taking time out for yourself is important.

In the article, Breath Meditation: A great way to relieve stress, Harvard Health suggests

Simply observing the breath can damp down stress and open a door to a more healthy and mindful lifestyle.

Psychological stress has a devastating effect on health. Research shows that people with heart disease do worse over time if they don’t control stress, and stress seems to be associated with a higher risk for cancer. Stress is strongly associated with poorer memory and more aches and pains. However, reducing stress helps you sleep more restfully and control high blood pressure.

One of the easiest ways to reduce stress is to simply focus your attention on your breath. It’s a form of “entry level” meditation that anyone can do. You’ll notice an immediate sense of relaxation that could help protect your health over time.

Harvard Health, Breath meditation: A great way to relieve stress

Some key points to remember about a breathing meditation:

  • Find a quiet spot where you won’t be disturbed
  • Take time to get comfortable. Sit in a comfortable chair or lay on a mat.
  • Have a blanked nearby and perhaps light a candle for ambiance
  • Don’t worry if you can’t clear your mind of thoughts. Accept them and let them go by taking the focus to the BREATH
  • Don’t rush, give yourself up to the moment as you nurture your mind, body and spirit.

Listen to the Episode

Watch the video

Do you meditate? What do you do when you are feeling stressed or anxious?

Women Living Well After 50

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22 Comments

  • Reply Lydia C. Lee August 16, 2021 at 07:31

    there’s a morning affirmations with Ayesha from the Darlinghurst theatre on Fb, and that’s like a 30 second breathing and postiivity session. I like those but mainly cos I like to see what the affirmation is each day…hehe. I’m nosy! #Lifethisweek

    • Reply Sue Loncaric August 16, 2021 at 08:45

      Hi Lydia that sounds good. Thanks for sharing I will check out the FB as a short positivity session is a great way to start the day. Have a lovely week. x

  • Reply Joanne Tracey August 16, 2021 at 08:54

    I’m setting myself an alarm this week to stop and breathe, even if it’s just for 5 mins, so this is timely. Thanks Sue.

  • Reply Natalie August 16, 2021 at 09:45

    This is great, Sue. Breath meditation is a simple and useful tool to find calm. Thank you for linking up with #weekendcoffeeshare.

  • Reply Min @ Write of the Middle August 16, 2021 at 10:47

    Great timing for a guided meditation to help reduce stress and anxiety Sue. The situation in Australia, NSW in particular is very worrying and as you say stress and anxiety for many is heightened. I might just give this a listen a bit later today! Have a wonderful week. xo

  • Reply Donna Connolly August 16, 2021 at 13:23

    Thank you for the calm and for the guided practice. I followed along and found this incredibly helpful.
    You are an awesome teacher!

  • Reply Deborah Cook August 16, 2021 at 16:10

    I don’t tend to meditate during the day – though should! But I listen to several different meditation apps and tracks during the night to help me sleep. Some guided, some noise, some music. It doesn’t always work but I’ve become obsessed with putting something on each time I wake. It does the trick sometimes and I later realise I didn’t hear the whole thing and fell asleep.

    • Reply Sue Loncaric August 20, 2021 at 15:17

      Hi Deb, I’m not one to meditate for long periods but I do find just sitting or laying down and breathing is very calming.

  • Reply Ness August 16, 2021 at 18:16

    Just gave it a go. Feeling a bit light headed but I was beforehand. I think it would be very beneficial with practice. Thank you!

    • Reply Ness August 16, 2021 at 19:45

      Reporting back to say that shortly afterwards I felt much better and more centred. Thanks so much.

      • Reply Sue Loncaric August 20, 2021 at 15:19

        I’m so pleased Ness, thanks for letting me know. x

    • Reply Sue Loncaric August 20, 2021 at 15:19

      Thanks Ness. Yes it can bring light headedness that is why sitting or laying down is the best way.

  • Reply Jennifer Jones August 17, 2021 at 08:21

    I must admit Sue that I don’t often stop and just breathe. I should become more mindful about breathing. I will listen to your Micro Monday on my walk today

    • Reply Sue Loncaric August 20, 2021 at 15:20

      Hi Jen, yes I have to consciously tell myself to breath but if I’m anxious it certainly helps. x

  • Reply Debbie Harris August 17, 2021 at 16:14

    This is great information Sue, thanks so much for sharing your experience with us.

  • Reply Kirstin August 18, 2021 at 01:42

    So good Sue. Thank you for sharing

    • Reply Sue Loncaric August 20, 2021 at 15:20

      Thanks and glad you enjoyed it, Kirstin. xx

  • Reply Holly August 19, 2021 at 05:37

    That was lovely and really helped to calm me. Your voice is very soothing 🙂 I’m going to bookmark for future use. Thank you!

    • Reply Sue Loncaric August 20, 2021 at 15:22

      Oh thank you for your lovely comment, Holly and I’m so pleased it helped to calm you. xx

  • Reply Denyse Whelan August 19, 2021 at 14:05

    Lovely idea to share Sue. I start my day mindfully before rising. Daily Calm has been and continues to be my practice and this week I chalked up 600 days in a row….

    Thank you for linking up for Life This Week. Next week, the optional prompt is Time. I hope to see you link up again. Warmest wishes, Denyse.

    • Reply Sue Loncaric August 20, 2021 at 15:23

      Hi Denyse, I know you are a great supporter of relaxation and mediation and know you use the Daily Calm app. So many ways to help us relax these days

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