Welcome to a meditation to ease anxiety.
The intention here is to trust yourself to navigate what comes next.
My name is Amy Bechler and it is an honor to have you here.
Let's begin by finding a comfortable position,
Seated or lying down.
And if it feels okay,
Allow your eyes to gently close or simply soften your gaze.
Take a slow breath in through the nose and a longer breath out through the mouth.
Again,
Inhaling and exhaling.
Letting the body know it does not need to solve anything right now.
It just gets to be right here.
As you continue to breathe in and out,
Notice where your body is supported.
Maybe you're sitting on a chair,
The floor,
A bed.
Continue to bring your attention to your breath just as it is.
Notice no need to change it.
Simply noticing the rise and fall of your chest or belly.
Notice that your body already knows how to breathe without effort.
Notice the gentle rhythm.
And if at any point in this practice the mind begins to race or plan,
Just gently say to the mind,
Thank you,
Mind.
And then return to the sensation of breathing.
Let your shoulders soften.
Unclench your jaw and relax the muscles around your eyes.
Anxiety often comes from the belief that something bad might happen and that you won't know how to handle it.
So today,
Instead of trying to control the future,
I want you to practice something different.
Can you lean into trusting the version of you who will be there when you get there?
Imagine a version of you in the future,
Not too far away,
Maybe a few days,
Weeks,
Or months from now.
This future you has already navigated challenges.
They've handled hard moments before.
They've learned,
Adapted,
And found their way through.
Notice how future you carries themselves.
Their posture,
Their expression.
This version of you isn't perfect,
But they are so capable.
Imagine future you turning toward present you now.
Making gentle eye contact and saying to you,
I will be here when the moment comes.
Allow present you to start to repeat these affirmations as you stay connected to your breath.
I don't need to have all the answers right now.
I trust myself to respond when the time comes.
I have navigated uncertainty before.
Future me knows what to do.
I can handle discomfort without abandoning myself.
I am allowed to learn as I go.
I trust my intuition to guide me moment by moment.
I am resourced even when I feel unsure.
I do not need certainty to feel safe.
Now I want you to place a hand on your chest or your belly.
Wherever feels most grounding.
Feel the warmth of your hand.
The steadiness of your body.
And let this sensation become an anchor.
A reminder that you are here.
And you are with yourself.
And you are safe.
Anytime anxiety rises,
You can return to this feeling and remember,
I don't need to jump ahead.
I can meet this when it arrives.
Take one more slow breath in.
And a long breath out.
Begin to notice the room around you.
The sounds and the weight of your body.
Maybe wiggling fingers and toes.
Making some gentle movements.
And when you are ready,
Gently open your eyes.
Thank you for joining me.
And may you carry with you from this meditation that you don't need to trust the future.
You only need to trust yourself.
