Hey there.
This is a great little practice if anxiety has been hanging around today in your thoughts,
In your body,
Or your breath.
These next few minutes will help you soften and restore your presence.
Find a comfy position to start.
Connect with your body.
Notice your posture.
Notice your heart and head.
Take note of what thoughts are swirling around.
Soften and loosen everything as best as you can.
Breathe in and out through your nose.
Let's say three times on your own to really come to a pause in this moment.
Now for this next breath,
See if you can send a big inhale deep into your belly,
Expanding your chest,
Shoulders making space,
Ribs and torso filling up.
And exhale fully and completely,
Bringing everything into the center.
Let's add a little movement,
Slow,
Gentle,
Mindful shoulder rolls in sync with your breath.
You can start with both shoulders moving in one direction,
Up,
Back,
Down and forward.
Or you can do one shoulder at a time.
Your choice as to what feels best right now.
Really take it slow.
Notice every muscle and joint moving with this.
Once you've done a few in one direction,
Nice and easy,
Change directions.
Lovingly let yourself know that you are safe and supported at this moment.
Next gently roll your neck,
Starting with side to side stretches of the neck,
Then front to back.
Slow and steady here,
There's no rush.
And when you're ready,
Let's go full circles with the neck in one direction,
Staying really present,
Breathing deeply and taking your time through any tight or stuck areas.
And change directions when you feel best to.
Silently repeat to yourself,
I am here,
I am breathing and I am okay.
And see if you can keep that deep belly breath going.
Imagine your whole nervous system softening,
Your heart slowing down,
Your belly relaxing,
Your body receiving the message that it doesn't have to be on high alert right now.
You don't need to make the anxiety disappear and you don't need to understand it.
For now,
We're just creating a little space.
Now notice one thing that you can feel in your body,
The warmth of your hands,
The rise and fall of your chest,
The fabric of the clothes you're wearing,
Or the simple sensation of the breath at your nose,
Anchoring into your sensations,
Into your senses,
Brings you back into the present.
When you notice anxiety sneaking in,
Gently guiding your awareness to your breath and body allows anxiety a chance to move through you without it taking over.
Take a deep belly breath in and let it out ultra slow.
Stay for as long as you need here,
Taking as many breaths as you need,
Guiding your breath,
Body and mind to the present.
Great job and until next time,
Have a good one.
