Quick Guided Meditation for Anxiety - 4 Minutes

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Learn more about Trauma, how our body stores it and methods to heal trauma.
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Hi Everyone! My goal is to create high-quality, short, effective and educational videos specific to Trauma and Mental Health that you can utilize and practice in your own journey. I pull from both clinical experience and the scientific literature in hopes to deliver effective and informative content.
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My name is Kyle and I am a Clinical Psychologist, Certified EMDR therapist and an EMDR International Association Approved Consultant. I specialize in trauma therapy, from both childhood, adulthood, present-day and occupational trauma. I often utilize several modalities of treatment including Eye-Movement Desensitization and Reprocessing (EMDR), Somatic Experiencing, Cognitive Behavioural Therapy (CBT), Dialectical Behavioural Therapy (DBT) and Mindfulness.
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DISCLAIMER: “Calm with Kyle” and the information and strategies provided by Kyle Poon are solely intended for informational, educational and entertainment purposes and are not a substitute for professional advice, diagnosis, and treatment for a medical or mental health condition. Although Kyle Poon is a Registered Psychologist in Alberta Canada a Certified EMDR Therapist and an EMDRIA Approved Consultant, the views expressed on this site or any related content should not be taken for psychological, psychiatric or medical advice. Always consult with your physician, psychiatrist, psychologist, or licensed therapist or counsellor before trying anything in these videos and before making any decisions related to your physical, mental or spiritual health.
If you are in crisis and live in the United States, contact the Suicide and Crisis Lifeline (www.samhsa.gov/find-help/988 ) TEXT or CALL 9-8-8 or your Local emergency services. If you reside in Canada, contact Talk Suicide at 1-833-456-4566 or TEXT 45645 or your Local emergency services.
P.S., some of these links are affiliate links so I might receive a small kickback.

[@hannahsmith2322]

My anxiety is through the roof thank you for this!!

[@paisleygirl6642]

I was in the beginning stage of an anxiety attack coming on. I laid down, got comfortable and found this on KZbin. It actually worked! My breathing deepened , my heart rate slowed down and thE racing thoughts subsided. Thank you from the bottom of my heart. I'm saving this one.

[@ginahamlyn2569]

I really loved this Kyle. Please do more guided meditations for us.

[@CalmwithKyle]

Thank you and you bet. More guided meditations on the way!

[@marywidener1409]

This was one of the best meditation videos. Your voice is so calming. Thank you!

[@CalmwithKyle]

Awe, thanks so much! Much more to come. Slowly, but surely!!

[@charityalbite2022]

Thank you, Kyle. I really needed to relax, breathe and feel present in the moment.

[@hayleeganter8980]

Kyle, this was really helpful and i normally struggle to sit through a meditation. Not this own, I appreciate you!

[@iatenine]

Thank you for this. I was having an anxiety attack and this helped me be a little more present in the moment instead of in my head. Not completely rid of the anxiety but it still helped a lot. Thank you.

[@elenawalker3596]

Thank you so much for this short meditation 😊 it helped me to feel calmer and in the present moment. You have an amazing soothing voice😊. Hope you could make more videos with meditations for relaxing and also sleep. Thank you 😊 Lots of blessings to you ❤

[@CalmwithKyle]

You're welcome! Yes, good points, I have more planned for meditation (both long and short) as well as sleep specific videos. Thanks for commenting!

[@ZoeyHouser]

Thank you Kyle, I am going to share this when I facilitate groups at the treatment center I work. I will definitely be using your mediation videos in the future.

[@parkermacdonald-vn1kp]

I like these videos. I'm having slot of anxiety lately and this helps

[@VidyaRavilochan]

Kyle, your presence is so soothing! Especially your voice-the moment you start talking, I immediately relax. (Whether you intend to be an ASMR god or not, you are.) I'm just saying what everyone else has already said, but thank you so much for this and for all the other guided meditations you've posted!

[@CalmwithKyle]

Thank you for the very kind comment 😀 more meditations to come to add to this.

[@TofuTeo]

This is the only guided meditation I trust enough to follow along right now. Could you do a longer one, maybe 15 minutes or 20 minutes please? That would be so appreciated, thank you!

[@CalmwithKyle]

You bet, new meditation coming very soon :) Both longer and shorter ones.

[@TofuTeo]

@@CalmwithKyle Thank you! So many other guided meditatiosn on KZbin have some questionable new agey undertones and I can't relax to those. I feel like there's so much exploitation and deception in healing fields. It's easy to suck people into weird beliefs when they're vulnerable.

[@teribarr3773]

One of the best creators on YT because you have a calm voice. Graceful body language. Not high pitched or rushing. I agree meditation is a PRACTICE because it’s not a instinct for the human brain. Human brain doesn’t know we no longer live in caves and have to fight for prey or be prey. Sometimes I imagine the intrusive thoughts float away on a cloud that I move away with my exhale.

[@CalmwithKyle]

That's a great strategy and thank you for the kind comments 😊

[@sophiapatriot112]

Thank you 🙏🏻

[@ronniejorgensen5631]

Thank you for this session, it helped so much.

[@NuLiForm]

Profound gratitude to you, Kyle..for this Excellent meditation. For the past few months i was beginning to notice troubling breathing complications slowly cropping up on me daily...stemming from having..survived severe trauma for 60+ years...and, despite as good as i seemed to have survived it.. it was apparently catching up to me. In Nightmares, of all things....but if we can't sleep..we die. Nothing was helping these last few months. A quiet panic apparently set in when i was told i had to rehash it all to 'get rid' of it...going against my instinctive feelings..i personally don't believe we have to relive everything to put it into perspective..we just need to acknowledge it Was but is No More, & learn how to put it to rest & move forward. Of course i could be wrong..but i can't see how we can just 'get rid' of something so big it wrecks our lives..the brain stores Everything.....thus, imho, we need to learn how to File this system...and Your breathing meditation is The Only one, out of hundreds i have tried, that Worked! Soon as the meditation was over...the first thing i realized was..i was breathing Deeply & Naturally without trying to...for the First time...in all of my memory.. With the increasing difficulty in breathing, came an invisible fear...cos not being able to breathe..is kinda a big deal.. This meditation you gave us Worked...& now the path through creating the necessary Filing system is Clear & unobstructed. Let the Healing Filing Begin! Bless You & Yours, Kyle. & Much Love atcha!

[@CalmwithKyle]

Wow!!! Thank you for sharing your journey. So glad this was helpful. Wishing you the best! 😊

[@1983astrix]

Thanks Kyle. This helped me.

[@BellatSubunit]

thank you

[@samanthalei]

I was very relaxed after this meditation 🧘🏼‍♀️

[@CalmwithKyle]

Wonderful! Thank you for sharing!!

[@catherineallan1397]

That was excellent thank you so much xxx

[@CalmwithKyle]

You're welcome 😊

[@Casablancapc1]

Thank you 🙏👁💛

[@CalmwithKyle]

You bet :)

[@lillyh.8352]

Thanks, Kyle! Your presence is calming!

[@CalmwithKyle]

You're welcome and thank you for commenting 😊

[@joshzeller808]

Thank you, that helped me tremendously

[@CalmwithKyle]

Awe you bet glad you enjoyed it. More to come 😊

[@Jeessicahart]

This was so so so relaxing thank you so much I’d love to see more💖

[@CalmwithKyle]

Awe you're welcome 😊 more on the way and lots more planned!!

[@scottthompson3493]

Really needed this, you have a gift, thank you.

[@waterashwagandha3]

thank you! i love these short meditations!!! 💗

[@CalmwithKyle]

You bet :) Thanks for watching.

[@medhadave4424]

This really helped me reduce my overthinking I'd been doing since last week about my relationship. I've struggled with anxiety since my childhood and somehow I stumbled upon your channel in the last hope of trying to soothe myself. Your meditation made a huge difference! Thanks Kyle ❤

[@CalmwithKyle]

So glad to hear to stumbled over here 😊 all the best!

[@findmeallways4422]

Thank you! That was wonderful 👍

[@CalmwithKyle]

You're welcome 😊

[@queenofdestiny4748]

Awesome!!! Gratitude for bringing me to this calm and relaxed state in the present moment.

[@CalmwithKyle]

Thanks for sharing 😊

[@rain.booked]

Your voice and words reduced the anxiety I was having due to an exam tomorrow. Thank you 🤍🤍

[@CalmwithKyle]

You bet 😊 all the best with the exam!!

[@lindamarshall-ur9tk]

Thank you so much.

[@CalmwithKyle]

You're welcome 😊 thank you for watching

[@denisetimblick2104]

Nice easy calming meditation. Thank you

[@CalmwithKyle]

You bet 😊

[@jillmcnamara1]

This was wonderful ! Thank you for sharing ❤

[@CalmwithKyle]

You bet 😊 thanks for tuning in!

[@maielenasong]

This was so amazing. More of those, please! Your voice is very calming. :)

[@CalmwithKyle]

You bet, more on the way 😊

[@monikathomas4985]

Thank you for this. Could you please make longer meditations? 😊

[@CalmwithKyle]

Absolutely! ☺

[@MissAstoria19]

I’m glad I found this before I give myself an anxiety attack

[@japanesemale]

ive never done meditation ever :D first time and u made me shed a few tears LOL. no idea why, ty for the video!

[@CalmwithKyle]

You bet! Thanks for watching.

[@christineb.1043]

Thank you so much for this. I was feeling awful and feel much better now. 💜

[@CalmwithKyle]

You're welcome 😊 glad you enjoyed it. More like this and longer ones coming soon

[@misstroll]

Once again ❤ thank you for your videos. You should do a lot more guided meditation videos. You have an amazing voice for it. I am here...❤ Love from Denmark 🇩🇰 Once again

[@CalmwithKyle]

Awe thank you for the kind words again!! Yes, a lot more guided meditation videos is in the works. With differing lengths too 😊 all the best!!

[@misstroll]

@@CalmwithKyle uuuuhhh that sounds great...because of yours videos, I am going to a edmr specialist here on Monday. Can't wait to see the results, so grateful 🙏

[@CalmwithKyle]

@@misstroll Exciting! Wishing you the best :)

[@monikathomas4985]

He really does! Immediately making me feel relaxed 😍

[@FatemeNoshadi-lw8qc]

❤❤❤❤❤

[@waterashwagandha3]

hi Kyle. I had a question, so i am a begining at meditation & i find to hard to focus on the words of the giuded meditation & being able to visualize what they're saying...i.e. like if they're saying picture the ocean or a river it is hard for me to visualize it & focus on the words of what they are saying, which do you recommend i focus on more? thank you!! 💗

[@CalmwithKyle]

Good question, the visualization is not for everyone and meditation comes in many different shapes and sizes. Perhaps you try visualizing an experience of somewhere you've been to. Or if you find it more relaxing to watch an actual video of an ocean or forest. Etc. Or go out into nature near your place even if it's a park and be present with everything around you. That may work better and would still count! All the best.

[@jpdubdub]

Hi Kyle, there is no contact info on your about page. How can we get in touch with you for a consultation ?

[@CalmwithKyle]

Hi, good question. My KZbin work is only for information and educational purposes. In terms of actual therapeutic work I'm only licensed in Alberta Canada. Outside of here I am unable to provide therapy. If you do have further questions though, you can check out my Psychology Today profile by googling my name and "Psychology Today".

[@UrbCn]

Kyle, you voice is amazing. I ll definitely watch your meditation videos. BUT THIS MUSIC.... I can't listen to it for lon time. It's so high, like squeak... It would be great to try meditation without music at all or with low frequency. Thanks!

[@CalmwithKyle]

Thank you for the comment. That's great feedback and I really appreciate it and will be taking this into consideration on the next meditation videos I bring out. Lots of learning in this editing journey :)

[@Bernadette.Tolentino]

Hey, Kyle! Do you have a business email?

[@CalmwithKyle]

Yup, [e-mail]