Calm The Morning Anxiety

For the mornings you wake with that familiar tight, anxious feeling in your chest, usually before the day has even begun. In this short meditation, we'll work with your nervous system rather than against it, using a powerful evidence-based breath technique and a gentle reframe that transforms anxious energy into present, grounded readiness for the day ahead.

Listen first thing in the morning, ideally before reaching for your phone. For best results, return to this meditation daily for 7 mornings to retrain your nervous system's response to the start of the day.

Have a beautiful day ahead. Emily

Transcript

Hello and welcome. I'm Emily Hayden and I'm so glad that you've joined me this morning. If you've woken up with that familiar, Tight, Anxious feeling. Perhaps you feel it in your body or perhaps it's more in your mind. The day hasn't even begun yet and you're feeling tight, You're dreading the day ahead. We're going to work with that together right now. So before we begin. I want you to get nice and comfortable and you can be seated. Or laying down. There's no wrong or right way of doing this wherever you are. That's where you're meant to be. Some warning, Anxiety isn't random it's a sign that your nervous system is dysregulated. Between four and eight in the morning, Your body naturally produces a surge of cortisol. And it's called the cortisol awakening response. It's what wakes you up. It's supposed to happen. If your nervous system has been on high alert if you've been under stress carrying a lot or perhaps it's a familiar pattern to you That cortisol surge can feel less like waking up and more like waking up under threat. A tight chest, Racing mind, Racing heart, A feeling that the day is already too much. So this morning we're not going to fight the feeling, We're going to work with it. We're going to teach your body that this energy, This aliveness is yours to use not something to be afraid of. So wherever you are right now, Let's get you into your body. And just place one hand on your chest. And the other on your ballet. And just feel the warmth of your own hand. That simple touch. Is a signal to your nervous system that says I am here, I've got this. I've got me. And when you're ready, Just take one slow deep breath in through your nose. Hold at the top. And exhale fully out through your mouth. Again breathing in with your nose and hold. And exhale, Let it be audible, Sigh out of your mouth, Release. And just one more time. Breathe and end same but different. And then another sip of Erin at the top. And exhale fully out through your mouth. Two more like this the physiological sights are breathing in through the nose. Another sip of Aaron at the top. And exhale out of your mouth let it go. One more time, Breathing in through your nose. Another super baron. And exhale fully release let it go slow exhale through your mouth. And that is called a physiological sigh. It's the fastest, Most powerful breath for calming your nervous system in real time. And it's your tool to use now whenever you need to find some calm. And just three of these physiological signs helps your heart rate to lower. Your nervous system to unwind and you can use this anytime today in your car, Before work, Before a meeting, Before a difficult conversation no one will know and now just noticing. Noticing your body. And if that anxiety lived in your body, Where would it live? Perhaps you can even feel the anxiety in your body right now. Maybe it's in your chest, Some tightness across your heart. Maybe it's in your stomach. Your throat. Jaw or shoulders. Wherever you feel it in your body right now, Just notice it Not trying to fix it, Not trying to force it to leave, Just noticing. And this part of your body has been working so hard it's been on guard on watch, Like a bodyguard trying to protect you. So right now I want you to send it a quiet message. Silently in your mind just say to that part of you, Thank you. I see you. I feel you. But you can rest now. And just see if without forcing. That part of you might soften just a little. Even by one percent. We're not asking for everything, Just a little small, Easeful letting go. And now I want you to try something for me just for a moment. That energy you're feeling, The racing heart, The alertedness, The bumps. What if it isn't anxiety? What if that is just the story you're telling yourself? So if we could reframe that. What if that part of you is readiness? What if your body is mobilizing powerfully to help you meet today? Because anxiety and excitement. Are virtually the same physiological states. The only difference is the story we tell, So today, Just as an experiment. Let's call that racing heart, That feeling in your tummy, That anxiety, Let's call it aliveness. Let's call it energy. What if it's your body saying I am ready for the day ahead. I am ready to do all the things that I need and want to do today. And just feel the change in your body now. That old knot in your stomach. Perhaps butterflies. Uneasy feeling. What if that's excitement? Growing stronger and stronger by the minute. That feeling in your chest as you breathe in and out. Let's call that aliveness. Let's call that preparation for the day ready to give you the energy. You need to get things done. And you can even just start to bring a bit of movement into your fingers and toes as that energy now moves through your body waking every cell of you up getting ready for the day ahead. And just take another deep breath in with me in through the nose a breath of welcome of aliveness. And now as you exhale slowly just feel your body supported beneath you softening your shoulders, Your jaw. Because my friend you don't need to feel perfect to begin this day. You only need to begin. And whatever today brings you can meet it one breath at a time. One moment at a time. With your hand on your heart. And your feet firmly on the ground. Have the most wonderful day.