Calm anxiety by reframing.
The purpose of this meditation is to calm anxiety by inquiring into your inner state and mindset around a stressful situation and then reframing that situation so you experience it differently.
This immediately shifts your relationship to this situation.
It shifts how you think and feel,
So you feel less vulnerable and more calm and empowered.
Your inner state and perspective determines how you experience what happens inside and around you.
What you think,
Feel,
And believe has a powerful impact on what shows up in your life and on how you experience whatever happens.
When you feel anxiety,
You are likely looking at an event in life and interpreting it in two related ways.
One,
Overstating the possible challenge or danger and the likelihood that it will happen.
And two,
Understating your own abilities and resources to handle that challenge or danger.
Does your mind tend to overestimate the risks of life and underestimate the powers and resources you have to handle those risks?
In this meditation,
We're going to shift that balance so your resources feel substantial and the situation you are facing feels manageable.
Let's begin by calling to mind a situation that you're facing that is associated with anxiety.
Take a moment to choose one situation to work with in this meditation.
Rate your level of anxiety in relation to this situation from 0 to 10.
Now,
Before we address this situation,
We're going to take a moment to shift into a more relaxed,
Centered,
Mindful state.
A state from which you are able to observe this situation without being caught up in it or overwhelmed by it.
Find a comfortable,
Upright,
Seated position with your feet firmly on the ground and parallel to each other.
Rest your hands,
Palms cupped,
In your lap,
With the tips of your thumbs touching lightly.
Lightly close your eyes.
Focus down into the soles of your feet and feel the sensations of contact between the soles of your feet and the ground.
Feel the firm support of the ground underneath you.
Allow your feet and your toes to soften and relax,
As if they are melting deep down into the firm,
Grounded support of the earth.
Focus into your palms and fingers and feel the sensations of contact with your legs.
Allow your palms and fingers to soften and relax,
Releasing any tension in your hands,
Arms,
Shoulders,
And your neck.
Imagine and feel a string attached to the top of your head,
Drawing your spine gently upright,
Giving you a sense of vertical spaciousness and awakened clarity,
Spiraling up through your spine to the top of your head.
Tuck your chin just slightly to gently lengthen the back of your neck.
Lightly close your lips and soften and relax your tongue.
Allow the feeling of smiling to relax your jaw,
Relax your eyes,
Your eyebrows,
And your forehead.
Allow the feeling of smiling to wash down through your whole body,
Relaxing and releasing any tension from your body,
Heart,
And mind.
Take a few slow,
Deep breaths.
And as you exhale,
Release and let go of any tension in your out-breath.
Now,
As you breathe in,
Feel a sense of calm infusing all your cells.
And as you breathe out,
Feel gentle happiness in all your cells.
Now,
Call to mind the situation you are facing that is associated with anxiety.
See this situation out in front of you,
So you are observing it with calm curiosity.
Picture the scene,
Any people involved,
And what is happening.
Notice how you feel about this situation.
How would you describe your feelings?
Notice any sensations in your body as you bring this situation to mind.
Describe how you are thinking about this situation.
How are you looking at it?
Are there any worry behaviors that you do when this situation is on your mind,
Such as rumination,
Excessive checking on things,
Eating,
Shopping,
Or fidgeting?
Now,
What are you worried might happen in this situation?
What's your worst-case scenario?
See if you can simply be aware of this without judging yourself and without getting overwhelmed.
See if it's possible to simply notice,
Accept,
And be kind with yourself about all of it.
See if you can relate to yourself like a kind,
Supportive friend as you notice the worst-case scenario that you are worried might happen.
Now that you've noticed all of this,
Ask yourself how likely is it that what you are worried about will actually happen?
Is it possible that you are overestimating how big a deal this is,
Or how likely it is to happen?
Is it possible this situation might not be as bad as it seems?
Is it possible that it's unlikely to happen just as your mind is imagining it?
And,
If something like this did happen,
What options do you have?
What could you do about it?
What actions could you take?
What is a more realistic and helpful way to think about this situation?
What resources,
Relationships,
And skills do you already have to handle this situation?
What resources,
Relationships,
And skills could you gather or cultivate to assist you?
Can you see that you may have more resources to handle this situation than you were previously aware of?
Is it possible that this situation has a silver lining that you hadn't previously considered?
What if this situation calls forth resources,
Relationships,
And skills you hadn't previously tapped into or developed?
Now,
Imagine yourself facing this situation using these resources and handling the situation well.
What would it look like to feel empowered and supported in this situation?
Imagine yourself stepping into this situation,
Having everything you need to handle it well.
Play this scene forward to a positive conclusion and feel what it's like to live in that empowered scenario.
How does it feel to have everything you need to handle this situation well?
Give this empowered,
Positive scenario a name.
Enjoy the feeling of handling this situation well.
Now,
Step out of this situation and come back to feeling your body sitting here.
Feel the entire space inside your skin.
Slowly,
Open your eyes and take in the feeling of the space around you together with the space inside you as one space of awareness.
Notice how you feel.
If you could sum up this feeling in a word,
Phrase,
Or image,
What would this be?
Call to mind this situation you've been focusing on and rate the level of anxiety you feel about it right now from 0 to 10.
As you think about this situation now,
What do you feel inspired to do about it?
Go forward and face this situation knowing that you'll have just what you need when you need it.
You can handle whatever happens.
Whatever happens,
You can take a step back,
Observe what is happening,
And address it from a place of calm empowerment,
Calling on whatever resources,
Relationships,
And skills are required.
You've got this,
And life is with you all the way.
Take a few moments to write down anything you'd like to remember about this meditative experience,
Along with any insights or inspirations.
