Hello and welcome.
My name is Pratika.
This meditation is an addition.
To the popular.
Video meditation called Anxiety.
A gentle return to calm.
With this video.
We move to a deeper contemplative place.
Point of self-care.
Opening.
Allowing.
Releasing.
Moving through.
.
.
With direct experiencing.
To a deeper calm and peace.
This meditation is called anxiety,
Returning to inner stillness.
Before we begin,
Take this moment to be here with us.
Fully present.
There is nothing expected of you.
All will unfold quietly and naturally.
This is your time to be still.
To unwind.
And to gently let go of everything.
The body,
Mind,
And nervous system.
Have been caring.
For far too long.
Now in these initial moments together.
Give your body and mind permission.
To gradually let go.
Of all that they have been unconsciously carrying.
So for now,
Just be here.
Quietly relaxing.
Breathing gently.
We can begin by closing the eyes and your mouth.
And breathing softly.
Through the nose,
Begin by noticing the whole body.
Where you are sitting.
The contact of the body where you rest.
And the support beneath you.
If there are sensations being felt within the body.
Any areas of tension.
Or tightness.
Or a general unsettled feeling.
There is no need to fight or resist them.
Let them be quietly recognized.
You are here to notice what the body is holding and feeling.
Without any judgment.
Observing.
Understanding.
That here and now the body is safe.
And it is seen.
And we will work together to return.
Balance and relaxation.
Now shift your awareness to the space around you.
And if you are at home,
How nurturing this space can feel.
Perhaps noticing the soft bird calls from the garden.
Or the comfort you feel.
In your home space.
Perhaps there is a light breeze.
Blowing through an open window.
Or the morning light filtering.
Into the room.
Or the love you feel towards an adoring pet.
Or the fragrance.
Of fresh flowers.
Whatever it might be.
All is gratefully noticed.
And deeply felt and appreciated.
In the awareness of this moment.
Now the body's own intelligence recognises.
That in this supported space.
Of common rest.
It is safe to now simply open.
And let go.
Safe to stop endlessly preparing.
Anticipating.
Managing wiring.
Now is the time to prepare to fully relax.
All is safe here.
Trust the support that is being felt.
And now shifting your focus slowly.
Place both hands.
Of your heart.
One hand resting softly.
Over the other on your chest.
Feel the warmth of your hands.
Skin upon skin.
The contact with the body beneath.
The gentle rhythm of your heartbeat.
And the rise and fall of the breath.
Rest here for a few moments.
Fully aware of the nurturing being felt within the body.
In our time together,
You were not trying to understand anything.
Or to create something.
You're not trying to force calm.
Or trying to become peaceful.
You are simply listening.
Allowing.
Appreciating how the body opens and relaxes.
Through self-awareness.
Now bringing your awareness to the breath.
The natural rise and fall of the chest.
As the breath enters.
And leaves the body.
Nothing falls.
Nothing rushed.
Always relax.
Still.
And becoming increasingly quiet.
And if the breath still feels a little shallow.
Or you don't feel fully relaxed,
That's okay.
For the body may still be carrying layers of tension.
And emotional memory.
All will relax.
One breath at a time.
Slowly.
.
.
Calmly.
Now become aware of what you may still be doing.
Presently feeling within the body.
May be some tension within the chest.
A heaviness felt within the stomach.
Any stiffness in the neck or shoulders.
A tightness.
In the throat or the mind is racing.
Do not resist or try to change.
What is noticed.
We are not here wanting to force a change.
You are resting here quietly aware.
Witnessing.
Allowing all to be quietly.
Seen and felt.
And as you continue breathing,
Feeling the hands.
Resting over the heart.
The nervous system can continue.
Just lie down.
To relax.
Returning slowly to a Create a sense of ease.
They don't bite as well.
Bread.
Bye bread.
Not through force,
Not through control.
But through something within you that is now being recognized.
That which does not judge or resist.
What is being carried.
And here the body is slowly recognizing.
Breath by breath.
That it does not need to remain in constant readiness.
Reaction.
Tightness.
Expectation or preparedness.
That beneath all the movements of thought.
Emotion and reactions.
There is something quieter.
And more peaceful.
Open,
Aware.
And spacious.
It does not need to react or control anything.
To be at peace.
It simply is stillness itself.
Quietly present.
Before any anxiety.
Prior to detention.
Prior to any stress.
That which remains untouched beneath all.
Emotional movements.
Whatever has been carried.
Whatever has felt difficult or painful.
This quiet,
Inseparable awareness itself.
Remains light.
Untouched.
Whole and free.
By simply following the path of the breath.
Remaining quietly present.
Within each gentle breath.
The body will naturally It's open.
Open and let go.
And as the mind and the nervous system quietens.
The body will increasingly relax.
And there you will begin noticing.
A rising sense of ease.
And inner stillness.
Softer breaths.
Quieter thoughts.
A gentle loosening and opening within.
The whole body.
Not because calm has been created.
But because nothing.
Is being resisted.
And in this quiet recognition,
There will be found ones.
Inseparable.
Peace.
And calm.
And this is how the nervous system begins remembering.
It's natural,
Calm and peaceful.
Rhythms again.
Not through urgency,
Tension or stress.
But through an unseen silent stillness.
Poise,
Patience.
And quietness.
And now as we conclude.
Come back.
To the body.
And the space around you.
The comfort,
In the sense of calm of where you are.
And remember,
Whenever frustration.
Tension.
Stress.
When they return or come back to the breath.
Come back again and again to the breaths.
Quietness.
To its relaxation.
The true nature of your inner being.
One breath at a time.
Trust this process.
For you may not yet see the light of dawn.
On the horizon.
From where you are now.
Yet you know.
It is eternally.
There.
Blessings to you.
