Welcome.
Settle into your body.
Right here.
Just as you are.
If it feels safe.
Close your eyes.
Or keep them softly open.
Whichever helps you feel steady.
Let one hand rest somewhere comfortable.
Maybe on your chest.
Or your belly.
Take a slow breath in.
And a slow breath out.
And now,
A gentle agreement.
For this practice.
Your breath will be your anchor.
Not to control anything.
Just to return.
Now,
Breathe naturally.
Feel the inhale arrive.
And feel the exhale soften.
If you'd like something simple to follow.
Choose one place.
In the body.
Where you can most.
Easily.
Sense the breath.
The chest.
The belly.
Or even the air.
In and out.
In your nostrils.
As you inhale.
Silently say.
.
.
I am here.
As you exhale.
Silently say.
.
.
Right now.
And whenever stress pulls you towards the future.
Or towards a worry.
That hasn't happened yet.
Just come back.
To the next breath.
No judgment.
Just return.
Let the exhale.
Is slightly longer.
And the inhale.
Air fits comfortably.
Inhale… Exhale.
Inhale.
Up there.
Continue like this.
For a few breaths.
Study.
Unforced.
Now we'll practice grounding through the body.
Beginning at the top.
Moving all the way down.
And all throughout.
You will keep returning to the breath.
Bring your attention.
To your forehead.
If you notice any tightness.
Soften it.
By one small degree.
Let the space.
Around your eyes.
Relax.
As if you're gaze.
But drop a little.
Now your jaw.
Unclench it.
Tongue relaxed.
Teeth not pressing.
Feel your throat settle.
Now your shoulders.
With each exhale.
Let them drop.
Just a little.
Bring your awareness to your arms.
Upper arm.
Elbow.
Forearm.
Don't let any gripping.
Dissolve.
Now notice your chest.
Let your breath expand there naturally.
No forcing.
Feel the breath.
Move through your belly.
And lower ribs.
With the exhale.
Allow your belly to soften and release.
Now your hips and pelvis.
Let them be supported.
Let the body.
Stop bracing bring attention to your thighs.
Knees.
Calves.
And finally,
Your feet.
Feel where you meet the earth.
In your chair.
On the floor.
In your bed.
And breathe.
As if you're exhaling.
Travels down.
Into that support.
And take three breaths.
With this whole body awareness.
Inhale.
.
.
Excellent.
Inhale … Exhale.
Inhale.
Exhale.
Right now,
We'll work with anxiety gently.
Not by battling it.
But by seeing it clearly.
Notice.
Do you feel stress in the body?
Tightness.
Buzzing fluttering arenas.
Anything.
And if you can.
Label it softly.
Not as a problem to solve.
But as information.
Or example.
Here.
Restlessness.
Then add one more sentence.
Like a compassionate hand.
On the chest.
This is anxiety.
In my experience.
And it can pass.
Because anxiety is weather.
It moves.
It changes.
It doesn't have to become.
Your identity.
Take a breath in.
.
.
And a breath out.
And remember.
You are the awareness.
That notices it.
Not the storm itself.
The sky.
Now,
If thoughts arrive,
Planning.
Replaying.
Predicting.
Let them be there.
Without grabbing them.
Return to the breath.
Involves a simplest truth.
That you can always trust.
Inhale.
Exhale.
Try this for a few breaths.
Feel the inhale.
And feel the exhale ending in release.
If you notice yourself.
Getting pulled away.
Silently say.
.
.
Back to breath.
Back to now.
There's nothing you have to fix right now.
Your practicing steadiness.
And take a few unhurried breaths.
Now let warmth meet you.
Not as an idea.
More like a quiet kindness.
Returning to the body.
With each exhale.
Offer yourself safety.
I offer myself.
Safety.
With each inhale.
Offer yourself patience.
I offer myself patience.
And with each exhale again.
Offer yourself breath.
I offer myself breath.
Imagine.
Your own steadiness.
As something real.
And near.
Like a lantern that doesn't require the whole world.
To be brave.
Just enough light.
To take the next step.
Now,
Breathe in.
And breathe out.
And let the body soften.
By one small amount.
And before you move on with your day.
Remember what you practiced.
Returning.
To breath.
Seeing stress clearly.
And meeting yourself with patience.
Take one deeper inhale.
And a long,
Slow exhale.
And if your eyes are closed.
You may open them now gently.
May you feel supported.
Right where you are.
And when anxiety returns.
May you remember your anchor.
Your breath.
Namaste.
You
