240. Meditation Monday: When a Symptom Triggers More Anxiety (5 min)

The Anxiety Chicks

Cloud10

Mental Health, Education, Alternative Health, Self-improvement, Health & Fitness

4.7 • 832 Ratings

🗓️ 7 October 2025

⏱️ 6 minutes

🔗️ Recording | iTunes | RSS

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Summary

You know that moment ... when you feel something off in your body and your mind immediately jumps to the worst-case scenario? This episode is perfect to keep saved for those flare-ups of health anxiety when you just need something to remind you that you are safe, right now. When a flutter, ache, or strange sensation sets off your health anxiety, this practice helps you calm your nervous system before the fear takes over. Through gentle breathing, visualization, and grounding techniques, you’ll learn to sit with the discomfort instead of spiraling into “what if” thoughts. Don’t forget to rate and review The Chicks! 🌐 Connect With Us ⁠@theanxietychicks⁠ | ⁠@theanxietyhealer⁠ | ⁠@health_anxiety⁠ ✨ Taylor’s #1 Anxiety Healing Supplement, Free Resources & More: ⁠peakofpanic.com/collections/all⁠ Order The Anxiety Healers Guide Here: https://theanxietyhealer.com/books 🧰 Alison's Free Resources, Coaching & Healing Toolkit: ⁠www.theanxietyhealer.com⁠ 🎥 Watch Full Episodes on YouTube Subscribe for more anxiety healing content, interviews, and behind-the-scenes insight. www.youtube.com/@anxietychicks Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Hello from wherever you are. Today we're going to do a guided meditation on when a symptom triggers fear.
0:19.1	First, I want you to find a quiet place where you can pause for a few minutes.
0:24.2	You can either sit or lie down comfortably. Let your body settle. Take a slow breath in through
0:31.6	your nose and a long, steady exhale through your mouth.
0:44.3	Allow yourself to fully arrive in this moment.
0:49.0	Right now, you might be feeling a symptom, maybe a flutter, a tightness, a pain, a strange sensation you don't understand.
0:57.6	Your mind wants to label it, fix it, or fear it.
1:01.7	But for the next few minutes, you don't have to do anything about it.
1:05.1	You only have to be with it.
1:07.0	Gently, curiously, and without judgment.
1:12.7	First, we're going to start with breathing through the sensation.
1:15.6	Bring one hand to your chest or belly.
1:18.9	Find the movement of your breath.
1:21.4	Inhale slowly for a count of four.
1:23.6	One, two, three, four.
1:26.7	And exhale softly for a count of six. One, two, three, four. And exhale softly for a count of six.
1:29.4	One, two, three, four, five, six.
1:33.4	Let this rhythm remind your nervous system.
1:36.1	I am safe right now.
1:38.2	If your mind drifts towards fear,
1:40.9	what if it's something serious?
1:42.3	What if it gets worse?
	...

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