Welcome to your short anxiety reset.
First just see if you can move your body a little bit.
Find yourself a space where you can take some time to just have a moment and just move your body.
You might just do a few stretches.
You might tap your hand on your chest or on your arms.
If you can you might stomp your feet or shake your whole body.
And if you can't move so much just move your toes inside your shoes or your wriggle your fingers.
Squeeze your hands.
See if you could just move some part of your body.
Squeeze your arms in a self hug or maybe do some contract and relax of muscles throughout your body.
And now see if you can bring yourself to notice your body's support points.
If you're sitting on a chair you might feel your bottom on the chair.
You might notice where your back touches the back rest of the chair.
You might notice where your feet are on the floor.
If you're standing you might notice your feet on the floor.
You might be able to find a wall to lean on and notice your back on that wall.
If you're lying down you might notice your body resting on the floor of the bed.
Just take a moment now to notice the parts where your body's being supported by the surface you're standing sitting or lying on.
And if at all possible see if you can have your head supported.
You might want to rest your head forward onto your hands on a desk.
Back onto a back rest or a wall.
Or if you're lying down feeling your head resting onto a pillow.
And if it's not possible to rest your head that's fine.
Just find a place where you can let your whole body sink into the support that you currently have.
And through that support have a sense of really reaching down into the earth a little.
Feeling at some point there's some grounding for yourself.
You might feel your feet or your tailbone energetically reaching into the earth.
And now I want you to just start to notice your breath.
Often when we're anxious our breath,
Our shoulders will lift up and our breath will become shorter.
Just start to adjust really slowly.
Relax your jaw.
Let your shoulders come down away from your ears.
You might need to wriggle again.
Just see if you can wriggle out some of that tension.
Taking a nice breath in and out through your nose if possible.
Breathing in and then as you breathe out feel your shoulders drop down away from your ears.
And your arms heavy down away from your shoulders.
Feel your hands relaxing and just let your arms and shoulders be heavy.
And your breath start to move a little deeper.
Feeling the breath shift from the top of the chest down to the bottom of the ribcage.
Widening out to the sides.
The belly might raise just a little bit or expand just a little bit.
So just starting to shift your breath so that you're starting to really feel that deepening of the breath.
And when you feel ready you might like to start counting your breaths in and out.
So we're breathing through the nose if that's possible for you.
If not,
No problem.
Just breathing in and out and just trying to count and see how many seconds you've got on the in and the out breath or how many counts.
So you might find that you're breathing in two three out two three.
And just see what you're doing at the moment and see if you can lengthen it just by one count.
So at the moment you're noticing you're breathing.
You're slowing it down ever so slightly.
You're feeling your jaw and shoulders relax and you're noticing that your breath is down to the bottom of your ribcage.
If you can,
Breathing in and out through your nose.
Now in a moment we're going to take a deeper breath in.
A bit of a reset breath.
Keep your steady breath and I'll explain what we're going to do and then we'll do it together.
So what we'll do is we'll take a really big deep breath in,
Much fuller than you're taking now.
And then when you're absolutely full,
You're going to try and sniff an extra little breath in on top of it.
You'll hold that breath,
Feeling the fullness of the breath and then let it all out.
And if you're in a safe space you can let it out with a beautiful big sigh.
So let's give it a go now.
When you're ready,
Taking a nice deep breath in.
Deeper,
Deeper.
Feel from the bottom of the ribs to the top of the chest.
Really feel yourself right up.
Hold that depth of breath and now see if you can do a little sniff.
Top yourself up.
Hold and then let everything go.
As you breathe out you might sigh and you definitely want to feel the whole body sinking down.
We're just going to do one more of those.
So when you're ready,
Take a few rest breaths in between.
And now we'll take a beautiful big deep breath in again.
Deeper,
Deeper.
Filling,
Filling.
Imagine that that air of your breath is actually filling into your legs and your arms.
Imagine your whole body expanding with this breath.
And when you feel like you're a balloon filled to burst,
Just take that extra sniff in.
There's always a little extra.
Hold it and now let your whole body release as you let go.
Feeling your shoulders drop,
Your jaw loose.
Feeling your body on those surfaces you felt before.
Your bottom on the chair,
Your feet on the floor,
Leaning on a wall or a backrest.
Just feel the support holding you in this position.
And then returning to normal breath when you feel to.
That's a nice reset breath you can use anytime.
So if after you've finished this meditation,
You can just use that one and it can be a great reset.
So now we're going to move into a very short session of a triangle breath.
Where we're thinking about our breath in as the raised line going up the triangle.
Our breath out as the line going out of the triangle,
Down.
And then as we come back to the start,
We're going across the bottom and we're holding the breath out ever so slightly.
So have a go breathing with me and if my timing is not right,
You can just do your own timing.
But the aim is to breathe in for equal count to the breath out and then hold the breath out for a moment.
So let's go together for a little bit.
Breathing in,
Two,
Three,
Four.
Breathing out,
Two,
Three,
Four.
Hold,
Hold,
Hold the breath out.
Really imagine that you're letting go of all that extra energy and tension and now we'll breathe in,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold the breath out.
Holding,
Holding,
Relaxing,
Feeling your body sinking down.
And then breathing in,
Two,
Three,
Four,
Five.
A little deeper.
Out,
Two,
Three,
Four,
Five.
Hold it out,
Hold it out,
Letting go.
Breathing in,
Two,
Three,
Four,
Five.
Out,
Two,
Three,
Four,
Five.
Hold the breath out.
Out,
Breathe in,
Two,
Three,
Four,
Five.
Out,
Two,
Three,
Four,
Five.
And hold the breath out.
So now breathing back to your natural breath and coming back to your body.
If you feel that you need a little more,
You can repeat this audio or you can just continue that breathing in for five,
Out for five and then hold out until the breath naturally feels that it wants to come in again.
And when you're ready,
I want you to open your eyes if they're closed and look around the room very slowly,
Taking everything in,
Looking at colors around the room or the space that you're in.
You might be outside looking at any shapes,
Corners,
Following the line of structures or trees,
Looking at any items that might be in the room or the space that you're in.
And just see if you can name a few things in your mind or out loud.
So you might say,
I see a plant,
I see a window,
I see the roof,
I see where the wall meets the roof,
I see a tree.
Just bringing yourself back to the space that you're in now.
And see if you find something that catches your eye,
That gives you just a real small feeling of pleasure,
Or it looks nice,
Or it's a nice shape,
A particularly straight corner that feels pleasing,
Or a color that you like.
And just let your eyes softly gaze on that as you take some even breaths in and out.
And just allowing the softness and the pleasing sight that you can see in front of your eyes right now,
Just letting it soften your body.
You can start to wiggle your body when you're ready,
Maybe again that squeezing of the hands,
Wiggle of the toes.
You can blink your eyes a little and a nice deep breath in and out.
Getting ready to return to your day clearer,
More centered and more grounded.
Remembering that deep breath with the extra sniff can be really supportive,
Or you can come back and repeat this at any time that you need to.
And getting ready now to move back to your day,
Feeling centered,
Grounded and clear.
