So just getting into a nice and comfortable position,
With your hands and feet not quite touching.
I want you to look up as if you're looking up at a real or imagined spot overhead.
And I want you to just take a nice deep breath in through the nose and out through the mouth.
Breathing in,
Keep looking up.
And breathe out.
And one more time,
Breathing in through the nose.
One more sip of air in.
And this time,
Open your mouth,
Let it all go as you close your eyelids all the way down now.
And just allow a drifting,
Floating feeling to just develop in the body.
And I know that you've been feeling anxious.
And that's okay because together we're going to calm down the mind and body now to help you to think clearer and feel more at peace,
More present.
So now I want you to just think about what has been triggering this anxiety.
Anything that you've noticed recently,
Stress levels rising,
Events,
Situations.
And I don't want you to judge this feeling.
I just want you to sit with this feeling right now and just notice where in the body that you feel any tension,
Any tightness,
Any activation in your body right now.
And just bring your awareness to that part of you.
You might feel a sense of gripping or tightness or perhaps a fluttering feeling.
Whatever that feeling is,
Just bring your focus to that part in your body.
Notice how it feels.
And this part of you and your mind can have a size,
A shape,
A color.
And if you feel comfortable,
Just bring in your hands to that part of you.
And breathing into that part,
If there's more than one part that's activated,
That's fine.
You can repeat the process after.
And now in your mind,
Just ask in that part what it's trying to do for you.
Perhaps an answer may pop into your mind or perhaps you get more of a feeling or an image.
And as you connect deeper to this part of you,
Really look at this part.
Just ask yourself now,
If this part could speak,
What would it say?
And if an answer comes up,
Hearing that makes you feel,
Complete that for me.
Just know,
My friend,
That all your feelings are valid and important.
And we can use these feelings for information to what we need to feel,
What we need to listen to and perhaps learn from,
Move on from.
And beneath the feelings of anxiety lies fear.
And we all fear from time to time.
But as you lay or sit here right now in this present moment,
You are safe in the here and now.
And you'll realize that this part of you isn't trying to do you harm.
It's trying to keep you safe by keeping you in that familiar,
Keeping you on high alert.
But now you've connected to this part.
So I want you to just notice,
How's this feeling,
How's this part change now?
Just by noticing it,
Giving it some attention.
It's so easy to distract ourselves when we feel anxious feelings.
We get busy,
Our mind overworks,
Create stories.
But fear wants to be seen.
And every time you can bring yourself back into the present moment,
Back into relaxation,
You'll notice this part of you is causing these feelings of anxiety and fear.
You'll notice this part slowly loosens its grip.
Every time you do this,
You are teaching that part that you may once have needed to be protected,
But you don't need it right now.
And now just gently push together your middle finger and thumb,
If it's accessible to you.
And just repeating this sentence in your mind.
I create safety in my mind,
Body and in my life.
I create safety in my mind,
Body and in my life.
And every time you inhale,
Just imagine you're bringing this feeling,
This sentence into your body,
This feeling of safety and calm as you breathe in.
Now as you exhale,
I want you to come back into your day feeling so relaxed and feeling so free.
Thank you so much for meditating with me today.
