Hi,
This is Leanne Weaver from BEAM and this meditation is to help you when you're feeling anxious.
So wherever you are right now,
Whatever you're doing,
Just give yourself a moment to just stop.
And just notice right now how you're feeling.
Notice that anxiety,
Maybe even give it a score out of 10,
10 being the worst it could be.
And just notice that.
Now take a moment to settle into a chair and make sure that both feet are pressed against the floor.
Have your spine straight and your head resting comfortably with both hands loosely relaxed in your lap.
And know that we're not going to force anything here today.
We're just going to be.
And with that knowledge,
Just slowly draw in a nice deep breath through the nose.
And then let it go.
And you may notice that that breath feels tight.
Or you may feel some resistance,
That's absolutely fine.
Take in another deep breath through the nose.
And release.
And as you just focus your awareness on your breath,
Allow your body to settle into this space right now.
You might want to silently give your body permission to relax.
To tell your body that it's safe for you to relax.
All the while,
If your mind wanders,
Bring your attention back to your breathing.
Always taking in a nice deep breath in through the nose.
And then letting it go.
And for a moment I just want you to bring your awareness now down to your feet.
Notice how they're pressed firmly into the ground.
You may even want to adjust them.
Making sure that every part of your foot that should connect is connected.
From the pads of your toes,
To the ball of your foot,
To the heel.
And imagine if you can.
Your feet pressing into the ground.
Almost as if you're rooted.
Some people even like to imagine that they have roots growing out of the soles of their feet.
And you can visualize that right now.
Allowing those roots to grow from the soles of your feet.
Go down into the floor that they're pressed upon.
Traveling down in the foundations of the building you're in.
Going further down still until they reach the nourishing earth.
Imagining those roots connected right at the heart of the earth.
As you feel those roots stretch out and expand,
You begin to notice that they start to draw up that wonderful calming,
Grounding energy from the earth itself.
As that travels up through the roots,
It goes into the soles of your feet.
And you feel your soles of your feet just feeling more relaxed.
Feeling heavy.
Letting go.
As the calmness seems to wash over your feet,
It spreads into your ankles.
Up into your calves.
As your lower legs just feel grounded,
Calm,
Still.
Just allow that feeling to keep coming up through the roots,
Up through your feet,
Up through your lower legs until it reaches your thighs.
And allow that to just enter into your thighs.
As your thigh muscles just soften and melt,
And your lower limbs just become heavy,
Relaxed,
Calm.
Take that up now into your hips,
Your lower stomach and your lower back.
Allow that calmness to spread into this area,
Soothing you,
Allowing you to be still and peaceful.
Travelling up into the middle of your torso.
Into the middle of your torso just softens a little bit,
Releasing any tension you're holding on to here.
Taking out anything that feels a bit heavy,
A bit tense,
Allowing that calmness to just travel right up from the earth through your legs and into your torso.
Allowing everything to become more calm and still.
Take that further up now into your upper chest,
And this may feel heavy,
You may notice discomfort,
Just allow that wave to gently spread from your torso into your chest.
Bringing in a sense of peace,
Tranquility and stillness to you both physically and emotionally.
And if you encounter any difficult emotions here,
Just let them go on an exhale.
It's almost as if you were just blowing away the tension or stress or worry.
Feel that wave of calm across your chest and down into your arms.
Allowing your arms and your hands to become heavy and still.
Just releasing,
Softening,
Relaxing.
And take that up further now,
Back up the arms,
Back into the shoulders and into your neck.
Allow your neck to just loosen and soften.
Breathing up into your jaw and your mouth,
Just bringing that wave of calm to release any tension it might find.
Breathing out anything that's difficult.
Spread in that wave of calm right across your face,
And as it gets to your head,
Allow that wave of calm to just fill your entire mind.
Allowing your mind to become still in this moment.
Knowing that it's safe to trust in yourself.
Knowing that it's safe to just be.
Knowing that right now you are safe.
And you may just want to silently say that to yourself a few times on every breath in.
As you breathe in,
I am safe.
Breathing in,
I am safe.
Just repeating that mantra.
Just allow yourself to be in this wonderful calm state,
Knowing that you're supported.
Knowing that any difficulties,
Any challenges will pass.
And trusting that you have everything inside of you to deal with those challenges.
Giving your body and your mind permission to let it go.
Then you will be prepared and set up for Cal grenades.
Go.
You you As you notice yourself in this wonderful calm space once more just pay attention to your feet Notice how they connect you to the earth Notice that whenever you are anxious or worried all you need to do is fully connect your feet to the earth and you'll start to notice a sense of relaxation a sense of calmness.
Focusing our attention on our feet helps calm our mind and ground us in the moment and you can take that away to use with you for the rest of the day paying attention to how you feel and making sure you are grounded as often as possible and with that knowledge I will slowly bring you back to the present moment where you'll come back feeling much calmer more focused more grounded more centered.
So with your attention still on those feet just press them into the ground beneath you press them hard into the ground as you start to become aware of your feet slowly bringing your attention up to your legs you may want to squeeze your calf and your thigh muscles to just make you aware of your legs once more bringing your attention to your torso as you may want to slowly stretch your spine a little wiggling your fingers as you become more aware of your hands and your arms allowing all of that wonderful calm grounded energy to bring you back to the present moment knowing that whenever you're ready you can stretch smile and come back to the room calm refreshed and relaxed and as you come back to the room just notice any anxiety that you may have now again give yourself a score out of 10 noticing if your anxiety is lowered and if it has well done and you may want to do it again to lower it further and if it hasn't be gentle with yourself all meditations are different try this again or another meditation to help bring that anxiety down wishing you a calm and peaceful rest of the day
