Hello and welcome,
I'm Mario.
I'd first like to begin by just making it clear that I'm no stranger to anxiety.
It's something I myself spent many years trying to understand.
And ultimately dealing with.
But not in a way that means it no longer exists.
I still feel it.
But in a way that means my relationship to it has changed.
I would also like to add,
Before we begin,
That to some degree anxiety is normal.
It is wired into us.
You're not broken.
There's nothing wrong with you.
So I get it,
I understand it,
And I hope that through this meditation,
I can help you too.
So when you're ready.
Allow yourself to find a comfortable position.
There's no right way here.
Just be comfortable.
Let your body settle in its own way.
There's nothing you need to get right here.
And allow yourself to take a slow,
Deep breath in and out.
And out.
And once more.
And out.
Relax.
You are safe here.
And now.
.
.
Simply notice that you are aware.
The moment I said that.
.
.
Awareness came forward and thought was not churning.
For a very brief moment,
When I said that,
All you were was presence,
Even if it was for a split second.
You are a well.
And let that awareness be enough for now.
If there is any anxiety present,
See if you can allow it to be here.
Without immediately reacting to it.
Let it sit in your awareness.
Not as something dangerous,
Not as something to solve.
Just as a feeling happening within awareness.
And it may feel uncomfortable.
That's okay.
You do not need to change it in order to observe it.
And notice how quickly the mind wants to explain what you are feeling.
It might say,
Why is it happening?
It might try to predict what comes next.
It might call it my anxiety.
Gently just notice that this is all thinking.
It's all thought.
You do not need to follow it right now.
Just be aware.
And now bring your attention into the body.
Where is anxiety showing up?
Most clearly.
For me is often my chest.
But it may be your stomach.
Throat or shoulders.
Or roll it then.
Choose one place and stay with it gently.
There's no need to describe it,
To label it.
Just look at it.
Just sense it.
It might be pressure,
Tightness,
Movement.
Restlessness or even warmth.
And now notice something important.
The sensation itself.
Is not asking you to fight it,
To resist it,
It's just a sensation.
It is the mind that says something is wrong with this.
It's just the mind that says something is wrong with this.
See if that difference is clear,
Even for just a moment.
And for a short while.
.
.
Allow everything to just be as it is.
No fixing.
No analyzing.
No trying to get somewhere else.
Just this moment as it is.
And if the mind gets busy again.
And it will.
That's completely normal.
You might simply notice thinking is happening again.
And when you do,
Gently return to awareness.
As you have been doing.
And stay here for a few breaths.
Not trying to get rid of anything.
Not trying to hold on to anything.
Just be aware.
And before we finish.
.
.
Notice this.
You do not need perfect calm to continue your day with awareness.
Awareness takes care of everything,
The good and the bad.
They can all be held within awareness.
Even a little noticing as you go about your day changes how you relate to your experience.
And so as you leave this practice,
You might experiment with something very simple.
From time to time today.
Pause for a second.
Notice what is happening inside you.
Without trying to adjust it.
Without analysing it.
Without wishing it was different.
Just see.
Just look at it.
Just be aware.
Thank you so much for listening.
I hope this has been helpful.
And I'll see you next time.
