Welcome to this regulating breathwork practice for health anxiety,
Designed to help you find calm when your mind is caught in worry about your body,
Your symptoms,
Or what might be wrong.
Your body is doing its best to protect you right now,
And it's okay to feel the weight of alarm,
But for the next few moments,
You don't need to have answers,
And you don't need to figure anything out.
For now,
You are safe,
And it's okay to just be.
All is well in this moment,
This present moment.
So go ahead and close your eyes,
And take a slow breath in through your nose,
Filling all the way up,
And exhaling and letting go,
Releasing tension with it.
Allow yourself to simply notice the worry for a moment,
To be with that part of yourself that's afraid.
Maybe there's racing thoughts,
Or maybe it's just a heavy feeling in your body.
Don't create any pressure to fix it,
Or to have any answers right now.
Simply accompany this part of yourself,
And now gently shifting your attention out of the mind,
And into the body,
And into the breath.
Take another slow breath in through the nose,
Filling up,
And exhaling and letting go of those thoughts,
Of that whole idea,
And breathing in again for a count of 4,
3,
2,
1,
And then exhaling,
And letting that exhale carry a little bit longer than the inhale,
Not pushing the breath,
But letting it fall out,
And again in for 4,
Filling,
Filling all the way up,
And out for 8,
7,
6,
5,
4,
3,
And breathing in for 4,
Filling up all the way without tension,
And exhaling for 8 again.
Just extending the exhale to be roughly twice as long as your inhale,
Continuing to breathe this way,
Keeping your own rhythm,
Perhaps counting 4 on the inhale,
And 8 on the exhale,
Or perhaps just breathing intuitively,
And just trusting and allowing your exhale to be twice as long as the inhale,
Finding your body's natural rhythm,
It's not necessary to count,
No need to get it right,
Just letting the inhale come in,
And the exhale falling out.
With each exhale,
Your nervous system begins to settle,
And your body remembers what it feels like to be safe,
Continuing to breathe like this,
Allowing your mind to be open and receptive to support,
And just noticing how on the exhale,
You grow a little bit lighter,
A little more at ease,
Allowing yourself to let go,
You are safe,
And your body is on your side,
Nothing needs to be solved or figured out in this moment,
Even if your mind is trying to run ahead,
Without judgment,
Just bringing your awareness back to that rhythm of your breath.
Take a moment to remember that you've come through hard days before,
Through challenges,
This uncertainty,
This spiral,
It has been an all-consuming and convincing feeling at other times in your life,
Sometimes you moved past whatever challenge was going on and forgot altogether about the fear and stressed state that came along with it,
We never truly know what will happen,
But we are always supported by life,
And just like those other times,
This too shall pass,
So continuing to breathe,
Focusing on your breath and extending that exhale,
Your body is more capable than this difficulty might make you feel,
Consider for a moment the sheer intelligence perpetually running through you right now,
Without any effort from you,
Your heart is beating,
Your lungs are breathing,
Millions of processes happening beneath the surface,
All working,
All coordinating,
All moving towards balance,
And that force,
That quiet intelligence that animates life itself,
It is in you,
It is you,
It has always been in you,
And right now in this moment,
It is working on your behalf,
Life has your back,
You don't have to understand it,
You only have to allow it in,
To welcome it,
Allowing yourself to feel even just a little that you are held,
But something greater than your worry,
Greater than this moment is tending to you,
You are not alone in this,
And it is working for you,
Not against you,
On your next inhale,
Just allow this truth in,
Breathe it in fully,
For now your only job to do is to breathe and allow your system to reset,
Letting the breath stay steady,
Letting the body soften,
Letting a sense of calm and quiet trust in your body and in the flow of life begin to return,
Letting tension release,
Letting the mind slow,
Staying here for a few more breaths,
You can continue to breathe like this for some time if you prefer,
Otherwise if you're ready,
We'll close the practice together with one more big breath in,
In 5,
4,
3,
2,
1,
Breathing in,
Filling all the way up,
Taking the biggest breath you've taken all day,
And holding at the top,
Holding for about 15 seconds,
Remembering the support of life itself,
Welcoming that in,
And exhale,
Releasing every last bit of fear and tension,
Letting it all go,
Even in this uncertainty,
Your body is working for you,
Listen to this track as often as you need as you move through this season,
Wishing you peace,
Ease,
And trust in your body and the flow of life,
Thank you for joining me,
Namaste.
