Welcome,
Dear soul.
Take a deep,
Steady breath in through your nose and release it slowly through your mouth.
Feel the weight of the day beginning to fall away.
You've made it here,
To a space of stillness,
A sanctuary where nothing needs to be fixed or fought.
Often we are told to fight anxiety,
To push it away,
Suppress it or control it in some way.
But what if anxiety isn't an enemy?
What if it is simply a messenger,
A wave of energy asking to be met with compassion?
As you settle into your space,
Notice the rhythm of your breath.
Inhale gently,
The breath of life flowing in.
Exhale softly,
Letting go.
Feel your body supported by the earth beneath you.
The steady pulse of life grounding you into your place for this meditation.
Mother Earth always holds you exactly as you are.
She does not ask you to be perfect,
Only to be present.
Let this be a moment to breathe,
To open your heart and to listen with kindness to what arises within you.
This practice follows the sacred path of RAIN.
Recognise,
Allow,
Investigate,
Nurture,
A pathway through the inner weather,
Where storms become healing waters and light returns after the rain.
Recognise,
Gently bring your awareness inward.
Notice what's here,
Sensations,
Thoughts or emotions.
Where does anxiety live in your body today?
Perhaps your chest feels tight.
The stomach feels flutters.
The jaw holds tension.
Simply recognise the presence without pushing it away.
Feeling into your whole body and noticing.
Is it in one place or more?
Simply observe.
Whisper inwardly,
This is anxiety.
This is what is happening right now.
Recognition is the first act of love.
To see clearly what is asking for your attention.
As you name it,
It begins to soften.
Like mist dissolving under the morning light.
Allow,
Now breathe in and allow what you have recognised to simply exist.
No fixing,
No feeling.
Imagine your breath as a gentle rain falling on dry ground.
Each drop,
Tenderly meeting the earth of your body.
Cooling,
Soothing,
Softening.
Whisper,
It's okay,
I can allow this.
Let every inhale make space.
Let every exhale release resistance.
The rain doesn't hurry,
It nourishes everything it touches.
As you allow,
You feel the first wave of peace returning into your body.
Investigate,
Now with curiosity and care,
Investigate.
Ask gently,
What do you want from me?
What are you protecting from me?
Listen as though your heart has ears.
Perhaps in whispers.
I need safety,
Or I need rest.
Perhaps it simply wants to be heard.
Imagine sitting beside this part of you now,
Under a great ancient tree.
The rain has softened to a quiet drizzle.
You and your anxiety sit together in stillness.
Nothing to fix,
Only to understand.
The more you listen,
The calmer the air becomes.
You are turning fear into wisdom.
Nurture,
Place a hand over your heart.
Breathe warmth and compassion into that space.
Feel your own kindness expanding like sunlight after the rain.
Whisper softly,
May I be kind to myself in this moment.
May I feel safe and held.
May I remember that this too is love seeking attention.
Let golden green light spread from your heart through your entire being now.
This is self-nurturing.
The gentle art of holding yourself as the earth holds you.
Now allow these words to flow through you.
Not to think about them,
But to feel them.
Each statement is a breath.
Each breath is a release.
With every inhale,
You breathe in peace.
With every exhale,
You let go of struggle.
I recognize what I feel without judgment.
I allow my emotions to move through me.
I listen with compassion to what arises.
I nurture myself with love and gentleness.
I am safe,
Grounded and whole.
Repeat slowly,
Letting the rhythm of your breath carry you deeper.
I recognize what I feel.
I allow what I feel.
I listen with compassion.
I nurture with love.
I am safe.
I am whole.
Let each phrase become a gentle wave washing over you.
Releasing what is tight.
Unwinding what is tense.
With every breath,
You drift further into calm.
Into the space beneath the thought.
Beneath effort.
Where your body remembers peace.
Now the mind is quiet.
The nervous system hums softly like rain on the leaves.
You are the stillness beneath the storm.
Notice how you feel now in this moment.
Perhaps lighter,
Softer or simply more present.
You have walked through the rain and something within you has shifted.
The earth hums beneath you,
Alive and steady.
The air feels clear again,
Washed clean by your compassion.
Anxiety,
Once seen as an enemy,
Has now revealed itself as a teacher.
It only ever wanted your attention.
Your breath.
Your kindness.
By meeting it with love,
You've turned resistance into understanding.
Take a slow,
Deep inhale through the nose.
And exhale through the mouth.
Letting any remaining tension simply dissolve.
You've walked through the rain.
Through recognition,
Allowing inquiry and nurturing.
And discovered that peace was waiting on the other side of resistance.
Carry this truth gently.
Anxiety is not your enemy,
It's your messenger.
Every time you meet yourself with kindness,
You heal another layer of yourself.
When the storm returns,
As storms sometimes do,
Remember this breath.
The earth beneath you.
The calm within you.
Let your awareness return to the present moment now.
Where the heart beats softly and the body feels alive.
As you open your eyes,
Bring this calm into the world.
Let compassion ripple outwards from your heart.
To the people you meet.
The spaces you enter.
The life you live.
And know,
Dear soul,
You are never separate from peace.
You are its source.
Have a blessed day.
Namaste.
