Welcome to this meditation.
This meditation is designed to help your body settle and your nervous system slow down.
You don't need to do anything perfectly.
Simply allow yourself to arrive just as you are.
If your mind wanders at any point,
Gently return to the sound of my voice.
Find a comfortable position seated or lying down.
Let your body be supported.
Allow your hands to rest naturally.
Drop your shoulders away from your ears.
Soften the muscles in your face.
Take a slow breath in through your nose.
Pause gently at the top.
Exhale slowly through your mouth.
Again,
Inhale and exhale,
Releasing tension.
Now,
Bring your attention into your body.
Notice where anxiety shows up for you right now.
You might feel it in your chest,
Your stomach,
Your throat,
Or in your shoulders.
There's no need to change it.
Simply notice the sensation with curiosity and not judgment.
Place one hand on your chest and one on your belly.
If that feels comfortable,
Let it stay there.
Feel the warmth of your hands.
Feel the rise and fall of your breath beneath them.
With each inhale,
Gently tell your body,
I am here.
With each exhale,
I am safe.
Imagine your breath moving directly into the area of tension.
With every exhale,
Allow that area to soften just a little.
You're not forcing calm.
You are allowing your body to feel safety.
Silently repeat,
I am safe in this moment.
Deep breath in.
Exhale.
I am safe in this moment.
Deep breath in.
Exhale.
Notice any small shifts in your body.
Even a subtle release matters.
Let your breath move naturally now.
Let your body remember this feeling.
Begin to gently return your awareness to the space around you.
Feel the surface supporting you.
When you're ready,
Softly open your eyes.
Carry this steadiness with you.
You can return to this breath and this grounding any time anxiety arises.
Thank you.
