Release Anxiety With Shape Of Emotion

This mindfulness-based meditation by Chantal Dawtrey invites you to connect with your body, gently observe your anxiety and be guided to touch to release it and let it go. You will feel better, calmer, and more at ease.

Transcript

Dial down your anxiety with shape of emotion,

A mindfulness based process to release and let go of your anxious feeling.

I invite you to sit comfortably in a place where you will not be disturbed for the next 20 minutes.

If some water close by the process can be drying and the water helps with the release.

Shape of emotion is a four step process that asks you to feel a feeling,

Find it in or around your body,

Observe what it looks like and then touch to release and let it go.

You will touch pressure points on your face,

Under your collarbone,

Arm and fingers that directly access the parasympathetic nervous system and in and of themselves calm you down.

In order for you to get a sense of where these points are I will take you through them now.

You can use any hand,

You can change hands during the process,

All around which is called a wing,

It doesn't matter.

Holding your hand open so the tips of the fingers touch the points,

Go to the first touch point where the eyebrow meets the nose on the orbital bone.

The orbital bone is that bone that surrounds the eye socket.

Touch lightly where the eyebrow meets the nose.

Then moving along the orbital bone to the side of the eye,

Touch on the orbital bone on the side of the eye,

Not the temporal bone,

The orbital bone.

Then keeping on the orbital bone move to under the eye to the third touch point.

Next we touch under the nose,

On the top lip and the last touch point on the face is under the bottom lip and above the chin in that little indentation.

Next feel for your collar bone,

Then place your hand in the indentation under the collar bone.

Now move to the inside of the elbow where it bends,

Place your hand in front of the crease on the forearm.

Now hold your wrist covering the pulse point.

You can hold over clothing but if you are wearing a heavy watch or bangles rather take them off or swap hands.

Now we hold each finger in turn covering the tip of the finger,

Thumb,

First finger,

Middle finger,

Third finger,

Little finger.

Finally we clasp our hands together as if in the final part of the clap covering the edge of the palm.

So not with fingers intertwined but clasped as if you were clapping and clasping your hands together.

And those are the 14 touch points.

On the first touch point where the eyebrow meets the nose to clasp in your hands is called a wing.

We will be doing three wings for the dial down.

During the dial down you may feel the desire to yawn or sigh,

You may feel tearful or your tummy may rumble.

These are all natural signs of release.

Do not stifle them.

Let them go.

But right now I invite you to settle back and close your eyes.

Take a deep breath in through your nose and sigh gently out through your mouth.

And again in through your nose and out through your mouth.

Now let's connect with our bodies.

This is a body somatic process.

So check in first on your feet.

How are your toes feeling?

Wriggle them around.

Check in on the balls of your feet.

In steps.

Heels.

Tops of your feet.

Ankles.

Shins and calves.

Kneecaps.

Back of the knees.

Thighs.

Hips and butt.

Notice the heaviness of your body as you sit in your seat.

Moving to your back.

How does your lower back feel?

And your spine?

Are you sitting straight up or are you slumped?

Check in on your stomach and notice how your ribs open and close as you breathe and your chest rises and falls.

Maybe you can feel your heart beat.

Where are your arms?

And your hands?

Are your fingers touching?

Relax your shoulders.

Relax your neck and throat.

Relax your jaw.

Drop your tongue from the roof of your mouth.

Can you feel the air at the tips of your nostrils as you breathe?

Relax your cheeks.

Notice what your eyes feel like behind your eyelids and smooth any frown lines of your forehead.

Now I invite you for a moment to access these anxious feelings you wish to let go of today.

It will not be for long.

But feel those feelings now.

And notice where in or around your body these feelings show up today.

It may help to place a hand on or near that part of the body to anchor it.

Now with your eyes closed,

Go inwards and observe what this feeling looks like.

It may take a while to appear.

Just watch.

No judgement.

No analysis.

Just observe.

What colour or colours are showing themselves?

What shape or form is appearing?

And this shape or form could be two dimensional,

Three dimensional.

It could be geometric or organic,

An object,

Gas or liquid in form.

Notice how big it is and if it has a weight.

Does it have a texture?

Maybe it also has a smell or a sound or a taste and it may be moving.

And your shape could have one or some or all of these characteristics.

It doesn't matter.

And as you watch your shape take form,

Consider for a moment how you will briefly describe this shape to yourself and where it is in or around your body.

Now taking your hand to the first touch point where the eyebrow meets the nose,

Describe to yourself what your shape looks like.

Moving to the touch point on the side of the eye,

Touch it and describe to yourself where in or around your body your shape shows up today.

Move to under the eye,

Describe what your shape looks like.

Under the nose on the top lip,

Describe to yourself where in or around your body your shape appears.

Touching under your bottom lip on your chin,

Describe what your shape looks like and where it is in your body.

Now taking your hand and placing it under the collarbone,

Say out loud,

I release and let it go.

Moving to the crease in front of the elbow,

Touch there and say I release and let it go.

Clasping your wrist,

Say I release and let it go.

Holding your thumb,

Describe to yourself what your shape looks like.

Holding your first finger where it is in or around your body.

Holding your middle finger,

Say I release and let it go.

Third finger,

Say I release and let it go.

Little finger,

Say I release and let it go.

Clasping your hands together,

Describe what your shape looks like and where it is in your body.

And say I release and let it go.

Taking a deep breath through your nose and gently out through your mouth.

Keeping your eyes closed,

Notice what has happened to your shape and where it is now in or around your body.

And if your shape has disappeared,

Just continue with the touch points for the next two wings in continued support of yourself.

And taking your hand to the first touch point where the eyebrow meets the nose,

Describe to yourself what your shape looks like now.

Moving to the touch point on the side of the eye where it is now.

Under the eye,

What it is,

What your shape looks like.

And your nose on the top lip,

Describe to yourself where in or around your body your shape is now.

Under your bottom lip,

On your chin,

Describe what your shape looks like and where it is in or around your body.

Now taking your hand and placing it under the collarbone,

Say out loud I release and let it go.

Moving to the crease in front of the elbow,

Touch there and say I release and let it go.

Clasping your wrist,

Say I release and let it go.

Holding your thumb,

Describe to yourself what your shape looks like now.

Holding your first finger where it is now.

Middle finger,

Say I release and let it go.

Third finger,

Say I release and let it go.

Little finger,

Say I release and let it go.

Clasping your hands together,

Describe what your shape looks like and where it is in your body.

And say I release and let it go.

Taking a deep breath in through your nose,

Gently out through your mouth.

Keeping your eyes closed,

Notice what has happened to your shape and where it is in or around your body.

If your shape has disappeared,

Just continue with the touch points and continued support of yourself for the final wing.

Statue Taking your hand to the first touch point where the eyebrow meets the nose,

Describe to yourself what your shape looks like now.

Moving to the touch point on the side of the eye where it is now.

Moving to under the eye describe what it is,

What your shape looks like.

Under the nose on the top lip describe to yourself where in or around your body your shape shows up now.

Under your bottom lip on your chin describe what your shape looks like and where it is in or around your body.

Now taking your hand and placing it under your collarbone say out loud,

I release and let it go.

Moving to the crease in front of the elbow say I release and let it go.

Clasping your wrist say I release and let it go.

Holding your thumb describe to yourself what your shape looks like now.

Holding your first finger where it is now.

Holding your middle finger say I release and let it go.

Third finger say I release and let it go.

Little finger say I release and let it go.

Clasping your hands together describe what your shape looks like,

What it is and where it is.

And say I release and let it go.

Taking a deep breath in through your nose,

Gently out through your mouth.

Keeping your eyes closed notice what has happened to your shape and where it is in or around your body.

And if your shape has disappeared and even if it hasn't maybe it has got smaller,

More transparent,

Further away.

Check back on the original feeling.

If your shape disappeared your feeling will be gone.

If your shape got smaller,

More transparent,

Further away then you will feel relief.

Taking another deep breath in and out.

Just come back to your body and notice where you are sitting.

Move your toes,

Wiggle your fingers.

Slowly open your eyes and come back into your space.

And now would be a good time to have some water,

Sit quietly for a while.

You may feel tired,

That is normal,

So go gently with yourself into the rest of your day and night.

Thank you.

Reviews

This is such a powerful practice 🙏 Highly recommend!

Excellent

Thank you. This is such a powerful meditation. Really helps to release anxiety. ❤

This has helped me in so many ways, I totally recommend
It has gotten me through one of the worst days in my life.
Thankyou so so much.

Just peaceful, lery free and light ! Thank you !

Lovely

Very relaxing! Thank you!

Very relaxing
I follow these teachers they are amazing

Amazing ✨

Thank you for a wonderful anxiety cleansing meditation- amazing visualisation of the form of the anxiety 😊

Very nice for waking, sleeping, bathing, resting - very restorative, thank you

The session is quite smart and thoughtful. Thank you.

Dear Matthew and Chantel, I found the music, all the different sounds and your voice incredibly comforting. The meditation experience was very engaging and powerful! Thank you so much for taking me on this healing journey!🙏

Thank you very much 🙏

Fabulous technique to let something go. I will come back to it. Thank you

I really enjoyed this, thank you. reminds me of EFT, but more gentle and visual. I do hope you do the dial up version too 🙏

Very relaxing. Beautiful voice.

Thank you so much, this is a wonderful method that's very helpful. 🙏💛☀️