Guided Meditation for Anxiety: Letting the Body Release and Settle

Anxiety doesn’t live only in your thoughts. It lives in your muscles, breath, and nervous system.

In this longer guided meditation, we work directly with the body to release stored tension and shift out of survival mode. Through breathwork, progressive muscle release, gentle attention shifts, and grounding touch, your nervous system learns the contrast between braced and safe.

This practice helps discharge anxious energy, calm the stress response, and bring your body back into a settled state, rather than trying to think your way into calm.

Use this episode when anxiety feels intense, when your body won’t slow down, or anytime you need real nervous system relief.

Many people notice deeper breathing, softer muscles, emotional release, and a stronger sense of ease by the end of this meditation.

Come back to it whenever your system needs a reset.

Anxiety doesn’t start in your thoughts. It starts in your nervous system.

In this episode, we work directly with the physical side of anxiety and walk through simple somatic tools that calm the body in real time. You’ll learn how grounding, breath, pressure, and gentle movement send safety signals through the vagus nerve and shift your nervous system out of survival mode.

We break down why these techniques work from a brain and body perspective, then practice them together using real-life moments where anxiety usually shows up.

This episode is about giving your nervous system a place to channel anxious energy instead of carrying it all day, and building tools you can use anywhere when your body starts sounding the alarm.

Your Brain on Anxiety

Anxiety isn’t just a feeling. It’s a full nervous system state that reorganizes your brain and body around survival.

In this episode, we break down what actually happens when anxiety hits, from how your nervous system detects threat through neuroception, to the amygdala pulling the alarm, the prefrontal cortex losing influence, and the body shifting into fight, flight, or freeze.

You’ll learn why your heart races, your chest tightens, your stomach feels off, your muscles brace, and your thoughts spiral, and why anxiety becomes persistent when the nervous system never fully returns to baseline.

We also dive into Harvard brain science on mind-wandering and attention, explaining why anxious thoughts loop, why focus gets stuck on threat, and why willpower doesn’t stop anxiety once the survival system is activated.

This episode gives you the neuroscience map of anxiety so you can understand what your body is responding to and why regulation starts with the nervous system, not the mind.

If you’ve been feeling anxious, angry, frozen, or completely overwhelmed lately, this episode explains why.

We’re living in a moment where violence, injustice, and fear are streamed into our nervous systems all day long. Our brains evolved to respond to immediate, local danger, not to nonstop global crises delivered via our phones. 
So when you feel activated, dysregulated, or shut down, that’s not a personal failure. It’s a nervous system doing its job under impossible conditions.

In this episode, I break down what’s actually happening in your brain and body when you’re exposed to constant threat. 
We talk about the amygdala, neuroception, the prefrontal cortex going offline, and why fight, flight, and freeze are showing up everywhere right now.

Then we move into practical somatic tools you can use in real time, whether you’re feeling anxious and wired, full of rage that needs somewhere to go, or so overwhelmed you’ve gone numb.

This isn’t about politics.
It’s about humanity.
And it’s about giving your nervous system a way to stay present in a world that feels unsafe.

Listen when you need to understand what your body is responding to, and learn how to work with it instead of fighting it.

You’re Carrying Too FUCKING Much

This guided meditation is for the nervous systems that are overloaded right now.

We’re living in a moment where fear, violence, outrage, and helplessness are coming at us nonstop through screens. Our bodies keep absorbing it, even when we don’t have words for it. Over time, that weight settles into the nervous system and shows up as tension, anxiety, exhaustion, or shutdown.

In this episode, we work directly with that stored load.

Through a somatic visualization practice, you’ll identify the heaviness you’ve been carrying, give it form, and intentionally move it out of your body. 
Then we call in what you actually need right now, allowing your system to register steadiness, presence, and relief.

This isn’t about bypassing reality or pretending things are okay.
It’s about giving your nervous system a place to put what it’s been holding, so you can stay present and human in the world you’re living in.

Use this practice anytime you feel weighed down, overstimulated, or like your body needs a reset.

This guided meditation is a practice in staying with yourself.

You already know how to show up, push through, and take care of what needs to be done. 
Yet, most of us don't know how to remain present with our own needs once the urgency drops. T
he body stays alert. The mind keeps scanning. Rest feels conditional.

In this meditation, we slow the system down and work directly with that pattern.

Through breath, gentle body awareness, and simple imagery, you’ll be guided to notice where effort lives, where you’ve been holding yourself together, and what happens when you stop overriding those signals. 

We’re building tolerance for listening. For letting sensation move. For allowing needs to exist without immediately managing them.

This is the kind of practice that changes your baseline over time. It teaches the nervous system that presence is safe, that nothing needs to be earned in this moment, and that self-respect can be quiet and internal.

Take this meditation into your day not as a performance, but as a reference point. A reminder of what it feels like when you stay with yourself instead of leaving.

That feeling is what you carry forward.

If you’re constantly tense, exhausted, and feel like your body never fully relaxes, this episode explains why.

Chronic people-pleasing and self-abandonment keep your nervous system locked in a low-grade stress response. Every yes you don’t mean teaches your body to brace. Over time, that vigilance turns into tight jaws, shallow breath, gut issues, irritability, and a system that never truly stands down.

In this episode, we move beyond insight into the body.

I break down the neuroscience of why somatic work actually calms the nervous system, how posture, pressure, breath, and movement communicate safety, and why small boundaries improve vagal tone over time. Then I guide you through powerful, accessible nervous system resets you can use before saying yes, before overriding yourself, or anytime your body feels on edge.

This isn’t about calming down or fixing yourself.
It’s about giving your nervous system proof that it’s allowed to exist without bracing.

If you’re tired of living in readiness mode, this episode will help your body finally exhale.

This episode is for the muthafcka who carries everything, says yes out of reflex, and calls it being "good".

We’re talking about the martyr complex, not as a personality trait, but as a nervous system habit that got wired through relief, compliance, and survival. When you repeatedly put yourself last, and nothing blows up, your body learns a dangerous lesson. 
Self-abandonment equals safety.

I break down the neuroscience of how this pattern forms, why insight doesn’t stop it, and how affirmations actually work when the issue lives in the nervous system, not your mindset. These aren’t pretty, inspirational affirmations. They’re interruptions designed to create new pathways and teach your body that you can choose yourself and survive.

If you’re exhausted, resentful, tense, and tired of lighting yourself on fire for everyone else, this episode will land hard and make sense in your body.

This is not about becoming selfish.
It’s about stopping a habit that’s costing you your health.

This episode is a grounded, slightly pissed reality check for January. It cuts through new-year pressure and reminds you that winter isn’t a personal failure, it’s a season. 
We talk about how rest gets mislabeled as falling behind, how slowness is actually intelligent, and why stillness is part of building something sustainable. 
This is about stopping the fight with your nervous system, letting your body set the pace, and understanding that rest isn’t quitting, it’s how you don’t burn your whole life to the ground. 

End-of-year burnout, grief, and nervous system overload??? You’re NOT alone. 

This episode is a raw reflection on surviving 2025 without glamorizing it: no resolutions, forced reinvention, or no Instagram highlight-reel bullshit. We talk about invisible grief, perfectionism pressure, comparison, and the emotional hangover of a challenging year. 

Why your nervous system reacts to “new year, new you” messaging like a threat, how survival mode shows up in the body, and what it means to enter 2026 without performing joy. Includes one daily nervous system ritual for gentle regulation, plus real talk on curiosity, rest, and identity-based growth for the Year of the Horse.