Guided Meditation for Anxiety: Four Elements

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Orlando Therapist Providing Anxiety and Trauma Counseling

“I am so tired of feeling anxious all the time! I am not sure why I feel so nervous and have such a hard time feeling settled!” If you’ve said these words before, you are like most of the clients that call me for counseling.

Having a regular mindfulness and meditation practice helps to calm anxiety in a natural way. It brings online the part of the brain that tells the nervous system that you are safe now. If you have been struggling with anxiety, I recommend you start a mindfulness and meditation practice, as this teaches your brain and nervous system the ability to discern the difference between a threat and a trigger.

One of the practices I teach my clients that are struggling with anxiety is The Four Elements. Please feel free to listen to this practice now, download it for later, or read the meditation script.

This guided meditation practice helps to calm anxiety and restore a felt-sense of safety in the body, mind, and emotions.

Guided Meditation Practice for Anxiety

Guided Meditation Script for Anxiety

Welcome to the Practice Four Elements

This practice is helpful for calming anxiety…for feeling grounded… and we use this practice a lot in EMDR therapy. So we’ll begin by allowing yourself to land here now. Let go of everything that happened before you sat down to do this guided meditation practice. Let go of the anticipation of what might happen after…and allow yourself to be here now.

 So this practice is called the four elements because we bring in the element earth, air, water, and fire. And I will walk you through each element. We start with the element earth. So bring your awareness to your feet on the ground…or you body on a chair, couch or cushion or wherever you may be sitting… and just notice the contact points of where your body meets the earth. And next bring your awareness to the sounds you hear now… and that would include my voice…and anything else that you may notice in your immediate surroundings. Then expand your awareness to include any sounds you may hear outside of your immediate surroundings… whether it is outside the room you are in, or the building you are in… just becoming aware of the different sounds…

 Next we’ll move on to the element air… and this is where we bring our awareness to our breath…and just notice the natural inhale and exhale…Now I’ll introduce you to a breathing practice called square breathing… and so in this practice you will inhale to the count of four, hold for the count of four, exhale to the count of four, and then hold for the count of four again… and we will do that four times. So lets begin…

 Inhale…one…two…three…four

Hold…one…two…three…four

Exhale…one…two…three…four

Hold…one…two…three…four

 Again…

 Inhale…one…two…three…four

Hold…one…two…three…four

Exhale…one…two…three…four

Hold…one…two…three…four

 Two more…

 Inhale…one…two…three…four

Hold…one…two…three…four

Exhale…one…two…three…four

Hold…one…two…three…four

Last one…

Inhale…one…two…three…four

Hold…one…two…three…four

Exhale…one…two…three…four

Hold…one…two…three…four

 And now breathe naturally.

Next we’ll move on to the element water. And so with this one you intentionally bring water to your mouth, making your mouth water. And the reason for this is because when the nervous system is in a rest and digest mode we can bring water to the mouth. So when you intentionally do that… you send the signal to the nervous system that you are settled and calm.

And the final element is fire. In this one we will fire the imagination to a calm place. A place that we have either been, or a place that we would like to go…that represents calm, peace, or being settled…and in this place we will fire the imagination. So I’d first like you to see the sights… bring into your mind’s eye the sights you would see in this calm place… seeing the colors… the textures… the landscape… really taking in the soothing sights. Next I’d like you to take in and notice to sounds you would hear in your calm place. Often times people will choose a place in nature… they will hear the wind blowing… or waves crashing…or birds chirping…so just allowing yourself notice the sounds you would hear in your calm place. And next we will bring our awareness to the scents you would smell in this calm place… maybe it’s the salty air… or suntan lotion… if you’re at the beach… and whatever it may be that you would notice in your calm place. And next we’ll bring our awareness to what it would feel like on your skin in this calm place… would it be cool and crisp…hot and humid…would you be bundled up in a lot of clothing? Would you feel the wind on your skin? Are you in the sun? Are you in the shade? Really bringing into your awareness what it would feel like on your skin…in this calm place…and so now just take in anything else that would be particularly calming… soothing or nourishing to you in this calm place…

So this concludes the practice of the four elements… earth…air…water…and fire… and so we’ll close this guided meditation practice with three inhales and exhales…so inhaling…exhaling…inhaling…exhaling…inhaling…exhaling…

More Guided Meditations for Anxiety

If you’d like more guided meditations to soothe anxiety, click here to access my free library.

Want to learn more about anxiety counseling in Orlando?

If you’d like to learn more about anxiety counseling in Orlando, visit my anxiety counseling page or my trauma counseling page.


Lauran is an anxiety and trauma therapist providing counseling in Orlando, FL. She also specializes in helping people heal old broken relationship patterns that keep them from finding, creating, and keeping healthy relationships with partners, friends, and family. Lauran uses a down to earth approach infused with cutting-edge therapies that go beyond traditional talking to help clients feel calm in their body and mind and find peace within themselves.