Welcome.
I'm so glad you're here.
If you're feeling anxious right now,
This is a safe place to be.
You don't need to fix anything or make the anxiety go away.
Just being here is already a supportive step.
Find a comfortable position,
Either sitting or lying down.
Let your body be supported by whatever you're resting on.
If your eyes are open,
Gently close them or simply soften your gaze.
Before we do anything else,
Let me say this clearly.
What you're feeling right now is okay.
Anxiety is uncomfortable,
But it isn't dangerous.
Your body is trying to protect you,
Even if it doesn't feel helpful in this moment.
So let's begin by noticing what's here.
Bring your attention into your body and see where the anxiety shows up.
It might be in your chest,
Your stomach,
Your throat,
Your jaw or your hands.
You don't need to change it.
You don't need to analyze it.
Just notice it and allow it to be here for now.
Now gently bring your attention to your breathing.
Not to control it yet,
Just to observe it.
Is your breath fast or slow?
Shallow or deep?
Smooth or uneven?
Whatever you notice is fine.
Your breath is already working for you.
Now we're going to work with the breath in a simple,
Supportive way.
We'll make the exhale longer than the inhale,
Which sends a calming signal to your nervous system and helps your body settle.
So breathe in through your nose for a count of four.
One,
Two,
Three,
Four.
And now breathe out through your mouth for a count of six.
One,
Two,
Three,
Four,
Five,
Six.
Again,
In through the nose,
Two,
Three,
Four.
And out through the mouth,
Two,
Three,
Four,
Five.
Six.
Good.
Let's do that three more times together.
In for four.
One,
Two,
Three,
Four.
And out for six.
One,
Two,
Three,
Four,
Five,
Six.
In for four,
Two,
Three,
Four.
Out for six,
Two,
Three,
Four,
Five,
Six.
One more time.
In,
Two,
Three,
Four.
And out,
Two,
Three,
Four,
Five,
Six.
Notice if anything has shifted even slightly.
Maybe your shoulders have softened.
Maybe there's a little more space in your chest or belly.
Now allow your breath to return to its natural rhythm.
No counting,
No effort.
Simply observe your breathing,
The way you might watch gentle waves moving in and out on a shore.
If focusing on the breath feels too intense at any point,
That's okay.
You can also notice the weight of your body being supported or the sounds around you.
When anxiety is present,
The mind often jumps into the future.
What if this happens?
What if something goes wrong?
The breath brings you back to now,
This moment,
This body,
This breath.
If your mind wanders into worried thoughts,
That's completely normal.
Nothing has gone wrong.
Simply notice where it went and gently guide your attention back to the sensation of breathing.
Notice the coolness of the air as you breathe in through your nose.
Notice the warmth of the breath as you breathe out.
Feel your belly rise as you inhale and fall as you exhale.
You may notice the anxiety is still here.
That's okay.
We're not trying to fight it or push it away.
We're giving your nervous system something steady to focus on,
Something safe.
Your breath has been with you your entire life.
It's always available,
Always reliable.
If the anxiety feels strong,
You can place one hand on your chest and one hand on your belly.
Feel the gentle movement beneath your hands.
This touch can remind your body that you're here and that you're supported.
You are not broken.
You are not doing anything wrong.
Your nervous system is simply activated right now and that's okay.
Continue breathing naturally,
No effort,
Just awareness.
With each exhale,
Imagine releasing a small amount of tension.
You don't need to release all of it,
Just whatever is ready to go.
In and out,
Present and breathe in.
The anxiety may feel quieter now or it may still be here.
Either way,
You've done something important.
You showed up for yourself.
You reminded your body that you are safe right now,
In this moment.
You can return to your breath anytime you need.
It's always here as an anchor.
Take one final intentional breath in through the nose,
Slowly.
And release it out through the mouth,
Even slower.
Now allow your breathing to return to its natural rhythm.
Begin to notice the room you're in,
The temperature of the air on your skin,
The surface supporting your body.
If your eyes are closed,
Gently blink them open,
Letting light back in slowly.
There's no rush.
Take a moment to look around,
Noticing shapes,
Colors and familiar objects.
Let yourself fully arrive back here.
If it feels helpful,
Gently move your fingers and toes or roll your shoulders.
Small movements just to remind your body that you're here and grounded.
Notice how you feel now,
Without needing it to be perfect or calm.
Whatever is here is okay.
As you return to your day,
See if you can carry a little of this steadiness with you.
And remember you can always come back to your breath whenever you need support.
Take one last gentle breath.
You're doing better than you think you are.
Be kind to yourself as you move on with your day.
Welcome back.
