Hi,
Frankie here.
Welcome to this meditation designed to help you release anxiety and find calm within yourself.
In this session,
We will use breath work to settle your nervous system,
Bring your mind into the present moment,
And release the tension that anxiety causes.
Through conscious breathing and mindful awareness,
You can reconnect your inner sense of peace.
My recommendation is to do this regularly till you get to the point where the breathing will become natural to your body whenever your body feels anxiety.
Take a moment to settle in.
Find your comfortable position,
Either seated or lying down for this one.
Allow your hands to rest gently,
And let your body feel supported by the surface beneath you.
Close your eyes if that feels comfortable,
And begin to turn your attention inward.
Let's start by taking deep breaths in through your nose,
And slowly sighing out through your mouth.
Let's do this together.
Deep inhale.
Let it go.
Deep inhale.
Let it go.
One more.
Deep inhale.
Let it go.
Now allow your breath to return to its natural rhythm for a moment.
Let your body soften,
And feel the support beneath you again.
We are going to use a simple breathing pattern called 4-7-8 breathing,
Which helps calm the mind and settle the nervous system.
It activates the parasympathetic nervous system,
Helping your body switch from stress response to a relaxation state.
Here's how it works.
I will guide you to inhale through your nose for a count of 4.
Hold your breath gently for a count of 7.
This is without any strain.
Then exhale slowly and completely through your mouth for a count of 8.
When you are inhaling,
You will let your belly and your chest expand.
And as you release,
Your belly and then your chest will contract.
This will let all the tension melt away.
So let's try it now together,
And you'll hear my breathing in the background to support you.
Deep inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Slow exhale,
2,
3,
4,
5,
6,
7,
8.
Another deep inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Slow exhale,
2,
3,
4,
5,
6,
7,
8.
One more deep inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Slow exhale,
2,
3,
4,
5,
6,
7,
8.
Let's go back to normal,
Slow,
Deep breathing for a moment.
And as we do,
Feel into your body.
Let your shoulders relax.
Your jaw is unclenched.
And you're just breathing slow,
Deep breaths in and out of your body.
There's no need to force anything.
Just simply observe your breath.
Feel the rise and fall of your chest.
And notice how your body feels more at ease.
If you notice any areas of tension and tightness in your body,
Just let your body know it's okay to let go.
And now let's start another round of breathing.
Take an inhale in,
And now fully let it go.
This time,
With every breath in,
Really fill your belly and chest.
Let's start.
Deep inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Slow exhale,
2,
3,
4,
5,
6,
7,
8.
Another deep inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Slow exhale,
2,
3,
4,
5,
6,
7,
8.
One more deep inhale,
2,
3,
4.
Hold,
2,
3,
4,
5,
6,
7.
Slow exhale,
2,
3,
4,
5,
6,
7,
8.
Coming back to natural,
Slow belly breaths in and out with your own rhythm.
No need to force anything.
Again,
Simply observe.
Feeling the rise and fall of your chest.
Noticing again how your body feels more at ease.
As you just let your body breathe slow deep breaths.
Bring your awareness to the top of your head.
Notice and release any tension.
Softening your forehead.
Relaxing your jaw,
Unclenched.
Relaxation moving down your neck.
Let your shoulders drop down away from your ears.
Allow your arms just to grow heavy.
Your hands also heavy,
Relaxed.
Your heart is open.
Your chest relaxed.
Your belly relaxed.
Let your legs,
Your knees,
Your feet and all your toes be relaxed.
Your whole body supported by Mother Earth beneath you.
Now gently bring your attention back to your breath again.
Notice the sensations of air moving in and out of your body.
With some nice slow deep breaths.
Each exhale is an opportunity to release and let go of any tension,
Stress or worry.
Let's take a moment of quiet here.
Simply resting with your breath.
As you continue to breathe deep slow breaths.
Repeat these affirmations in your mind.
I am safe in this moment.
I release all that no longer serves me.
I trust in the natural flow of life.
I have the power to release anxiety.
Now gently bring your awareness back into your body once more.
Feeling the surface beneath you.
You can wiggle your toes.
Wiggle your fingers.
And take one deep breath in with me.
Hold it for just a moment.
And now exhale completely.
Remember to release anxiety for good.
This is all you need to do.
Just do this regularly until it becomes automatic for you and your body.
When you are ready slowly open your eyes.
And return into the space around you.
And carry this sensation of peace and calm within you.
Welcome you into the rest of your day.
And into your life.
You are safe.
You are whole.
You are at peace.
