5-Minute Grounding Meditation for Military Spouses Facing Infertility & Anxiety

Anxiety can hit hard—especially when you're navigating the emotional toll of infertility, military life, or constant uncertainty. In just 5 minutes, this guided meditation will help you slow down, reconnect with your body, and find a moment of calm in the chaos.

Led by Kerri Bicskei, Air Force spouse, psychotherapist, and founder of Mindful Warrior Alliance, this short practice is designed for military spouses and service members who need fast, effective relief from stress and overwhelm.

🎧 Perfect for:

• Waiting room nerves before a fertility appointment
• High-stress moments during deployment or PCS moves
• Daily mental health maintenance for military families

🧘‍♀️ Take a breath. Drop in. Reclaim your peace—no matter where you are.

👉 Subscribe and share this episode with someone in your unit or support circle who needs a moment to breathe.

Transcript

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Hi, I'm Carrie bge, military spouse, licensed therapist, and founder of Mindful Warrior Alliance. Welcome to the Mindful Warrior Alliance Podcast, your go-to space for real conversations around mental health IVF, fertility and military life. Each week we connect with leading experts, service members, male spouses, and thought leaders to bring you tools, insights, and stories to support your journey. Whether you're navigating deployment, fertility treatments, or just trying to stay grounded, you're in the right place. Today's episode is a short and sweet guided meditation. Five minute guided meditation for anxiety. So if this is you, you're not alone. There's so much that we have on our plate. There's a lot. That we have to be anxious about. And so if this is you make sure to settle in and find a comfortable spot and let's go ahead and get into it. Go ahead and close your eyes. If that feels good to you. And we're just going to start to connect with our breath here. So maybe. You've had a stressful day. You've been anxious today. Wherever you're at. We're just going to take some time to slow down your breath. And in turn, we're going to slow down your thoughts. So big breath in through your nose. Big breath out. Slower than you want to through your nose. Let's go ahead and do that one more time. Big breath in for four seconds. Big breath out for eight seconds. Just releasing any tension, any anxiety? Any stress. That may be stored. In your body. Just opting out of anxiety right now. Giving your body. This pause. This reset. That you need. No matter what you're using this meditation for. Wherever you're at. I'm glad that you're here. I see you keep connecting to your breath. I want you to. Think about an experience. That brings you anxiety. I want you to bring up this situation or this memory. Really clearly in your mind want you to see yourself being anxious. Where does that anxiety sit in your body? Maybe you have shortness of breath. You're tense. You're stressed. Bring to mind who else was there what else was happening Maybe that's a situation that's occurred. Maybe mistakes that you've made. Poor performance that you've had in the past. I want you to name how you felt in that situation. Maybe you felt anxious, you felt embarrassed. You felt scared. He felt sad. Whatever emotion. Popped up for you. Just go ahead and connect with that. And sometimes we store emotions in our bodies. And we need to label them in order for them to come up and for us to release them. So I want you to breathe in for four seconds. And with that out. Exhale. You're exhaling that emotion that you want to let go of. Next inhale. I want you to pick. An emotion that you want to feel instead. So instead of feeling anxious, I want to feel confident. I want to feel. Present. I want to feel capable. Whatever that is for you. With that next inhale. I want you to breathe in that word, that emotion that you want to feel instead. And with that exhale. Breathing out. That negative emotion. That you want to release? Just letting yourself right now in this moment. Let go of. Any anxiety that you have about letting people down, letting go of any nerves that you might have any stress that you may have. Any fear of making mistakes. Any anxiety about making mistakes at all? Choosing to let that go. Right now. One last big inhale through your nose. Big breath out. Just letting go. Thank you so much for joining me for this short and sweet guided meditation. Go ahead and sit here as long as you need to come back to this meditation. Whenever you feel like you need it for a short and sweet reset so that you can release some of this anxiety and perform at your best. We want to be that optimal version of ourselves. So giving yourself this five minutes is going to help you tremendously, So thank you so much for joining me make sure to share this episode with somebody if you found it helpful and leave us a review and i will see you guys on the next episode Thanks so much for joining us on this episode of the ReadySet Mindful Podcast. With me, Kari Bge, if you like what you hear, make sure to like, comment and subscribe to the podcast. You can also visit ReadySet mindful.com for free resources, courses, and other ways to work with me. Until next time, be well. Stay mindful. Thanks so much for joining us on the Mindful Warrior Alliance Podcast. If today's episode spoke to you in some way, share it with your friend and leave us a review. It helps us to reach more warriors like you. Don't forget to follow us on social media and head to mindful warrior alliance.org to connect with our community access resources and stay up to date on what's coming up next. Until next time, take care of your mind. Stay strong and be mindful.