Stevens new course: Finding Peace in Everyday Life (you choose how much to pay)
- Support Stevens work and links to other podcasts: stevenwebb.uk
- Donate paypal.me/stevenwebb or Buy Steven a coffee
Description:
Meditation teacher Steven Webb offers a short grounding meditation for those moments when anxiety has already shown up. Rather than trying to push it away, you greet it. You sit with it. You ask it why it came, and you listen, the way you’d listen to a friend who turned up at the door looking pale. It’s the practice of meeting an unwelcome feeling with curiosity instead of war.
Who this meditation is for:
- Anyone with anxiety rising in the middle of a busy day
- People who have been told to “calm down” or “breathe through it” and found that doesn’t reach the actual feeling
- Listeners who want a quick reset, not a long sit
- Anyone who has tried suppressing anxiety and found it gets louder
Key benefits:
- A practical way to meet anxiety with curiosity rather than fight it
- A short reset you can do anywhere (bus, desk, car park, between meetings)
- A simple loving kindness close: may I be peaceful, may I be safe, may I trust this moment
- Pairs with this week’s Stillness in the Storms episode on dropping the “I’m fine” armour
If you’d like to contact Steven or support his work, go to https://stevenwebb.uk
1
00:00:00,050 --> 00:00:03,950
Steven Webb: Hello, I'm Steven Webb,
and welcome to Inner Peace Meditations.
2
00:00:05,090 --> 00:00:10,460
This is a short one, five or six
minutes for when anxiety has shown up
3
00:00:11,029 --> 00:00:16,430
and you need that little space to be
able to deal with it before moving on.
4
00:00:18,109 --> 00:00:21,260
It does pair with this week's
stillness in the storm's episode.
5
00:00:21,650 --> 00:00:22,459
I'm fine.
6
00:00:22,760 --> 00:00:28,159
The most dangerous lie we will tell, and
if that one landed, this is the practice.
7
00:00:28,954 --> 00:00:31,234
The episode is about dropping the armor.
8
00:00:31,924 --> 00:00:33,065
This is what you do.
9
00:00:33,664 --> 00:00:34,474
Once it's done.
10
00:00:38,525 --> 00:00:39,845
So find a place to sit.
11
00:00:40,745 --> 00:00:45,544
You can be on a bus, in a carpark
at your desk, anywhere will do.
12
00:00:47,074 --> 00:00:52,145
And if it's safe to let your eyes
close or just soften your gaze.
13
00:00:54,424 --> 00:00:56,044
And just become aware of your breath.
14
00:00:57,995 --> 00:00:59,495
You don't need to do anything with it.
15
00:01:01,414 --> 00:01:02,944
Your body knows how to breathe.
16
00:01:05,384 --> 00:01:08,175
Especially knows how to breathe
when you're going through things.
17
00:01:10,664 --> 00:01:15,405
It's been doing it for a long
time without you getting involved.
18
00:01:19,244 --> 00:01:21,164
And now just notice the weight of you.
19
00:01:22,695 --> 00:01:23,655
Wherever you are,
20
00:01:26,054 --> 00:01:30,104
the chair, the seat, the floor,
something is holding you up
21
00:01:34,095 --> 00:01:38,325
and maybe just allow your shoulders
to drop just an inch or so.
22
00:01:41,025 --> 00:01:45,645
Whatever it is in them, you don't have
to carry it for these few minutes,
23
00:01:50,770 --> 00:01:56,440
You have permission to be distracted
when your mind wanders, that's fine.
24
00:01:56,440 --> 00:01:57,250
Just come back
25
00:02:00,070 --> 00:02:00,460
Now.
26
00:02:00,460 --> 00:02:04,060
The anxiety, it's there.
27
00:02:04,390 --> 00:02:05,410
You know it is.
28
00:02:06,340 --> 00:02:07,570
That's why you press play.
29
00:02:09,460 --> 00:02:10,570
You don't have to fix it.
30
00:02:11,440 --> 00:02:12,940
You don't have to push it away.
31
00:02:13,780 --> 00:02:15,130
Just notice it's here.
32
00:02:21,130 --> 00:02:27,820
And in your own unique quiet way,
just say hello to it hello, anxiety.
33
00:02:29,230 --> 00:02:29,650
You are here.
34
00:02:39,325 --> 00:02:42,345
And notice what happens when you
greet it instead of fighting it.
35
00:02:44,080 --> 00:02:44,920
Maybe nothing.
36
00:02:45,970 --> 00:02:47,590
Maybe a tiny softening.
37
00:02:48,760 --> 00:02:49,720
Just notice
38
00:02:58,660 --> 00:03:00,820
and now ask it very gently.
39
00:03:02,050 --> 00:03:03,220
Why are you here?
40
00:03:05,320 --> 00:03:06,970
You're not demanding an answer.
41
00:03:07,570 --> 00:03:12,010
You're just asking like you'd ask
a friend who turned up at the door
42
00:03:12,400 --> 00:03:15,220
looking pale, what's going on?
43
00:03:16,180 --> 00:03:17,020
What brought you?
44
00:03:24,865 --> 00:03:25,795
And just listen.
45
00:03:27,025 --> 00:03:28,765
You don't have to think the answer.
46
00:03:29,575 --> 00:03:37,075
Sometimes anxiety speaks in a sentence,
sometimes in a feeling, sometimes in a
47
00:03:37,075 --> 00:03:40,525
memory, sometimes it doesn't speak at all.
48
00:03:41,365 --> 00:03:42,415
It just sits with you.
49
00:03:44,425 --> 00:03:45,115
That's okay.
50
00:03:56,665 --> 00:03:58,735
Whatever it offers, just receive it.
51
00:04:00,475 --> 00:04:01,565
You are not it's enemy.
52
00:04:02,905 --> 00:04:04,555
You are the one who answered the door.
53
00:04:07,885 --> 00:04:09,710
Maybe you are the one
that is looking out for.
54
00:04:14,290 --> 00:04:19,570
And just be aware of your breath,
breathing in calm, breathing out, relax.
55
00:04:29,140 --> 00:04:32,290
And if it helps, this may be
another question you can ask.
56
00:04:34,240 --> 00:04:36,040
What would you like for me right now?
57
00:04:41,935 --> 00:04:43,555
Maybe it just needs to be heard.
58
00:04:45,895 --> 00:04:49,075
Maybe it needs to know you'll keep going.
59
00:04:52,285 --> 00:04:55,525
Maybe it needs to sit beside
you for a moment longer.
60
00:04:59,545 --> 00:05:00,655
Maybe it doesn't know.
61
00:05:02,875 --> 00:05:03,690
There's no wrong answer.
62
00:05:10,225 --> 00:05:11,785
You are not the anxiety.
63
00:05:12,625 --> 00:05:15,205
You are the one noticing the anxiety.
64
00:05:16,495 --> 00:05:19,435
You are the witness, the listener,
65
00:05:21,505 --> 00:05:23,035
the one who answered the door.
66
00:05:32,740 --> 00:05:35,770
And maybe just placing your hand
on your heart if it feels right,
67
00:05:38,650 --> 00:05:43,120
and just say these things in your head
or just feeling 'em throughout your body.
68
00:05:44,110 --> 00:05:51,460
May I be peaceful, may I be
safe, may I trust this moment.
69
00:05:55,780 --> 00:05:59,500
And just feeling that throughout
your body, what it's like
70
00:05:59,500 --> 00:06:00,580
to live from that place.
71
00:06:00,580 --> 00:06:03,730
Now, may I be peaceful?
72
00:06:04,690 --> 00:06:05,620
May I be safe?
73
00:06:06,880 --> 00:06:08,260
May I trust this moment
74
00:06:11,420 --> 00:06:15,190
Notice the room around you, the
sounds, the air on your skin.
75
00:06:16,790 --> 00:06:19,510
Two a slightly deeper breath.
76
00:06:19,900 --> 00:06:22,090
Wiggle your fingers and toes if you like.
77
00:06:23,020 --> 00:06:27,400
One, and when you're ready,
gently open your eyes and look
78
00:06:27,400 --> 00:06:28,870
at whatever is in front of you.
79
00:06:28,950 --> 00:06:30,780
And you can come back to this anytime.
80
00:06:31,170 --> 00:06:36,540
Just the simple hello and recognizing
that you are not the anxiety, you are
81
00:06:36,540 --> 00:06:38,170
the one that's opening the door to it.
82
00:06:39,525 --> 00:06:42,105
You are the adult in
the room, so to speak.
83
00:06:44,085 --> 00:06:45,255
It's just a starting move.
84
00:06:45,285 --> 00:06:47,205
Hi, what are you doing here now?
85
00:06:48,195 --> 00:06:51,525
And just sit and allow
whatever moment to be.
86
00:06:52,785 --> 00:06:53,615
I'm Steven Webb.
87
00:06:54,375 --> 00:06:58,075
This meditation, like all of
mine, is kept free because of
88
00:06:58,155 --> 00:06:59,565
the people who support the work.
89
00:07:00,675 --> 00:07:02,875
If you like to do that, you
can find me on StevenWebb.uk.
90
00:07:04,875 --> 00:07:06,405
Equally, you can send me a message.
91
00:07:07,845 --> 00:07:09,735
Perhaps I can help in some small way.
92
00:07:10,575 --> 00:07:12,345
I always read and answer,
93
00:07:14,895 --> 00:07:19,044
and if you haven't already listened to
stillness in the Storms, my companion
94
00:07:19,044 --> 00:07:25,015
meditation, and if you haven't already,
the companion episode is 'I'm fine.
95
00:07:25,495 --> 00:07:28,885
The most dangerous lie we tell'
on stillness in the Storms
96
00:07:28,885 --> 00:07:32,245
podcast, the link is below.
97
00:07:32,980 --> 00:07:34,000
Take care of yourself.
98
00:07:34,839 --> 00:07:35,890
Be kind to yourself.
99
00:07:35,939 --> 00:07:38,009
Thank you for your
support on Insight Timer.
100
00:07:38,489 --> 00:07:39,869
It's always appreciated.
101
00:07:40,499 --> 00:07:44,849
And remember, you can come back as often
as you like whenever you're feeling a
102
00:07:44,849 --> 00:07:48,030
little bit anxious or a little bit weary.
103
00:07:50,089 --> 00:07:50,549
Take care.
104
00:07:51,419 --> 00:07:52,109
Bye for now.
00:00:00,050 --> 00:00:03,950
Steven Webb: Hello, I'm Steven Webb,
and welcome to Inner Peace Meditations.
2
00:00:05,090 --> 00:00:10,460
This is a short one, five or six
minutes for when anxiety has shown up
3
00:00:11,029 --> 00:00:16,430
and you need that little space to be
able to deal with it before moving on.
4
00:00:18,109 --> 00:00:21,260
It does pair with this week's
stillness in the storm's episode.
5
00:00:21,650 --> 00:00:22,459
I'm fine.
6
00:00:22,760 --> 00:00:28,159
The most dangerous lie we will tell, and
if that one landed, this is the practice.
7
00:00:28,954 --> 00:00:31,234
The episode is about dropping the armor.
8
00:00:31,924 --> 00:00:33,065
This is what you do.
9
00:00:33,664 --> 00:00:34,474
Once it's done.
10
00:00:38,525 --> 00:00:39,845
So find a place to sit.
11
00:00:40,745 --> 00:00:45,544
You can be on a bus, in a carpark
at your desk, anywhere will do.
12
00:00:47,074 --> 00:00:52,145
And if it's safe to let your eyes
close or just soften your gaze.
13
00:00:54,424 --> 00:00:56,044
And just become aware of your breath.
14
00:00:57,995 --> 00:00:59,495
You don't need to do anything with it.
15
00:01:01,414 --> 00:01:02,944
Your body knows how to breathe.
16
00:01:05,384 --> 00:01:08,175
Especially knows how to breathe
when you're going through things.
17
00:01:10,664 --> 00:01:15,405
It's been doing it for a long
time without you getting involved.
18
00:01:19,244 --> 00:01:21,164
And now just notice the weight of you.
19
00:01:22,695 --> 00:01:23,655
Wherever you are,
20
00:01:26,054 --> 00:01:30,104
the chair, the seat, the floor,
something is holding you up
21
00:01:34,095 --> 00:01:38,325
and maybe just allow your shoulders
to drop just an inch or so.
22
00:01:41,025 --> 00:01:45,645
Whatever it is in them, you don't have
to carry it for these few minutes,
23
00:01:50,770 --> 00:01:56,440
You have permission to be distracted
when your mind wanders, that's fine.
24
00:01:56,440 --> 00:01:57,250
Just come back
25
00:02:00,070 --> 00:02:00,460
Now.
26
00:02:00,460 --> 00:02:04,060
The anxiety, it's there.
27
00:02:04,390 --> 00:02:05,410
You know it is.
28
00:02:06,340 --> 00:02:07,570
That's why you press play.
29
00:02:09,460 --> 00:02:10,570
You don't have to fix it.
30
00:02:11,440 --> 00:02:12,940
You don't have to push it away.
31
00:02:13,780 --> 00:02:15,130
Just notice it's here.
32
00:02:21,130 --> 00:02:27,820
And in your own unique quiet way,
just say hello to it hello, anxiety.
33
00:02:29,230 --> 00:02:29,650
You are here.
34
00:02:39,325 --> 00:02:42,345
And notice what happens when you
greet it instead of fighting it.
35
00:02:44,080 --> 00:02:44,920
Maybe nothing.
36
00:02:45,970 --> 00:02:47,590
Maybe a tiny softening.
37
00:02:48,760 --> 00:02:49,720
Just notice
38
00:02:58,660 --> 00:03:00,820
and now ask it very gently.
39
00:03:02,050 --> 00:03:03,220
Why are you here?
40
00:03:05,320 --> 00:03:06,970
You're not demanding an answer.
41
00:03:07,570 --> 00:03:12,010
You're just asking like you'd ask
a friend who turned up at the door
42
00:03:12,400 --> 00:03:15,220
looking pale, what's going on?
43
00:03:16,180 --> 00:03:17,020
What brought you?
44
00:03:24,865 --> 00:03:25,795
And just listen.
45
00:03:27,025 --> 00:03:28,765
You don't have to think the answer.
46
00:03:29,575 --> 00:03:37,075
Sometimes anxiety speaks in a sentence,
sometimes in a feeling, sometimes in a
47
00:03:37,075 --> 00:03:40,525
memory, sometimes it doesn't speak at all.
48
00:03:41,365 --> 00:03:42,415
It just sits with you.
49
00:03:44,425 --> 00:03:45,115
That's okay.
50
00:03:56,665 --> 00:03:58,735
Whatever it offers, just receive it.
51
00:04:00,475 --> 00:04:01,565
You are not it's enemy.
52
00:04:02,905 --> 00:04:04,555
You are the one who answered the door.
53
00:04:07,885 --> 00:04:09,710
Maybe you are the one
that is looking out for.
54
00:04:14,290 --> 00:04:19,570
And just be aware of your breath,
breathing in calm, breathing out, relax.
55
00:04:29,140 --> 00:04:32,290
And if it helps, this may be
another question you can ask.
56
00:04:34,240 --> 00:04:36,040
What would you like for me right now?
57
00:04:41,935 --> 00:04:43,555
Maybe it just needs to be heard.
58
00:04:45,895 --> 00:04:49,075
Maybe it needs to know you'll keep going.
59
00:04:52,285 --> 00:04:55,525
Maybe it needs to sit beside
you for a moment longer.
60
00:04:59,545 --> 00:05:00,655
Maybe it doesn't know.
61
00:05:02,875 --> 00:05:03,690
There's no wrong answer.
62
00:05:10,225 --> 00:05:11,785
You are not the anxiety.
63
00:05:12,625 --> 00:05:15,205
You are the one noticing the anxiety.
64
00:05:16,495 --> 00:05:19,435
You are the witness, the listener,
65
00:05:21,505 --> 00:05:23,035
the one who answered the door.
66
00:05:32,740 --> 00:05:35,770
And maybe just placing your hand
on your heart if it feels right,
67
00:05:38,650 --> 00:05:43,120
and just say these things in your head
or just feeling 'em throughout your body.
68
00:05:44,110 --> 00:05:51,460
May I be peaceful, may I be
safe, may I trust this moment.
69
00:05:55,780 --> 00:05:59,500
And just feeling that throughout
your body, what it's like
70
00:05:59,500 --> 00:06:00,580
to live from that place.
71
00:06:00,580 --> 00:06:03,730
Now, may I be peaceful?
72
00:06:04,690 --> 00:06:05,620
May I be safe?
73
00:06:06,880 --> 00:06:08,260
May I trust this moment
74
00:06:11,420 --> 00:06:15,190
Notice the room around you, the
sounds, the air on your skin.
75
00:06:16,790 --> 00:06:19,510
Two a slightly deeper breath.
76
00:06:19,900 --> 00:06:22,090
Wiggle your fingers and toes if you like.
77
00:06:23,020 --> 00:06:27,400
One, and when you're ready,
gently open your eyes and look
78
00:06:27,400 --> 00:06:28,870
at whatever is in front of you.
79
00:06:28,950 --> 00:06:30,780
And you can come back to this anytime.
80
00:06:31,170 --> 00:06:36,540
Just the simple hello and recognizing
that you are not the anxiety, you are
81
00:06:36,540 --> 00:06:38,170
the one that's opening the door to it.
82
00:06:39,525 --> 00:06:42,105
You are the adult in
the room, so to speak.
83
00:06:44,085 --> 00:06:45,255
It's just a starting move.
84
00:06:45,285 --> 00:06:47,205
Hi, what are you doing here now?
85
00:06:48,195 --> 00:06:51,525
And just sit and allow
whatever moment to be.
86
00:06:52,785 --> 00:06:53,615
I'm Steven Webb.
87
00:06:54,375 --> 00:06:58,075
This meditation, like all of
mine, is kept free because of
88
00:06:58,155 --> 00:06:59,565
the people who support the work.
89
00:07:00,675 --> 00:07:02,875
If you like to do that, you
can find me on StevenWebb.uk.
90
00:07:04,875 --> 00:07:06,405
Equally, you can send me a message.
91
00:07:07,845 --> 00:07:09,735
Perhaps I can help in some small way.
92
00:07:10,575 --> 00:07:12,345
I always read and answer,
93
00:07:14,895 --> 00:07:19,044
and if you haven't already listened to
stillness in the Storms, my companion
94
00:07:19,044 --> 00:07:25,015
meditation, and if you haven't already,
the companion episode is 'I'm fine.
95
00:07:25,495 --> 00:07:28,885
The most dangerous lie we tell'
on stillness in the Storms
96
00:07:28,885 --> 00:07:32,245
podcast, the link is below.
97
00:07:32,980 --> 00:07:34,000
Take care of yourself.
98
00:07:34,839 --> 00:07:35,890
Be kind to yourself.
99
00:07:35,939 --> 00:07:38,009
Thank you for your
support on Insight Timer.
100
00:07:38,489 --> 00:07:39,869
It's always appreciated.
101
00:07:40,499 --> 00:07:44,849
And remember, you can come back as often
as you like whenever you're feeling a
102
00:07:44,849 --> 00:07:48,030
little bit anxious or a little bit weary.
103
00:07:50,089 --> 00:07:50,549
Take care.
104
00:07:51,419 --> 00:07:52,109
Bye for now.