Hi darling,
Let's slow things down for a minute.
Social anxiety has a way of making everything feel louder.
Your thoughts,
Your heartbeat,
The way you think people see you.
But right now,
You don't have to figure anything out.
You just get to be here with me and your breath.
So find a cozy spot.
Let your body relax in whatever way feels best.
You don't have to sit up straight or hold it all together.
You get to soften.
Close your eyes if that feels okay or just find a gentle steady gaze.
Maybe place one hand over your heart.
Just to remind yourself that you're still here and still worthy.
We don't have to live within our heads.
Let's just be present and while our thoughts swirl,
We find breath.
Take a deep slow breath in and let it out with a sigh.
Let's do it again.
In through the nose and out.
You don't need to be perfect at this.
This isn't a performance.
It's presence.
Now let's take a moment to settle in to your body.
Soften the space between your eyebrows and clench your jaw and let your shoulders fall away from your ears and curl your hands and let them rest.
You are allowed to pick up space.
Even here,
Even now.
That space,
That space does not need to be within your head or heart.
You don't have to say the right thing.
You don't have to be interesting or charming or impressive.
You just have to be and that's enough.
Now I want you to bring to mind the places or situations where social anxiety tends to show up.
Maybe it's walking into a room full of people.
Maybe it's small talk.
Maybe it's just being seen.
Maybe it's right now where you're about to go in or maybe you've walked out to clear your head.
Whatever way and whichever way it comes up,
It's okay.
Don't push it away.
Just notice it.
Notice how it feels in your body.
Does your chest tighten?
Does your thoughts race?
Do you feel like you want to run and hide?
Now take a slow breath in and as you exhale,
Say quietly to yourself,
It's okay to feel this way.
I don't have to hide.
Other people feel this too.
Let those words settle in.
Sometimes you might also hear your inner critic say to you,
Why did I say that?
They're judging me.
I'm too much or I'm not enough.
But I want you to right here and right now take another deep breath in and gently respond to that voice like you would to a scared child.
You're okay.
You're safe with me.
You're allowed to take your time.
You don't have to prove anything.
You belong just as you are.
Because this,
My darling,
Is true.
Now picture yourself standing or sitting in one of these anxiety-filled spaces and imagine a soft light wrapping around you,
Not as a wall,
But as a buffer,
A reminder that you are held.
This light doesn't make you invisible.
It reminds you that your energy is sacred,
That you can show up even quietly,
Even unsure,
And even shaking.
You don't have to speak to be valued.
You don't have to impress to belong.
Place your hand on your heart.
And repeat after me,
Either silently or out loud.
I am safe to be myself.
Worthy even when anxious.
I don't have to hide.
And I am doing better than I think.
Let those words sink in to your nervous system like medicine.
Doesn't it feel good?
Notice your mind and heart moving slower,
Has wrapped around you.
And your mind and heart moving slower.
It started to slow.
Gently begin to come back into your space.
By wiggling your fingers and your toes,
If you're ready,
Slowly open your eyes.
Carry this softness with you.
And if the anxiety comes back,
You know how to meet it now.
Not with fear,
But with presence.
Just take a deep breath and slow the thoughts and heart.
You've got this,
Darling.
Exactly as you are.
