This meditation is meant to be done when you are feeling anxious,
Ungrounded,
And fearful.
Find a comfortable place to sit or lie down.
And I invite you to close your eyes.
Take a deep inhale through your nose and exhale through your mouth.
Now begin to take slow,
Deep inhales through your nose.
And when you exhale through your mouth,
I invite you to release any tension you are holding in your body.
Let go of any tension in your jaw.
Wiggle your toes and your fingers.
Release your glutes.
Visualize yourself sinking deeper into the ground with each exhale.
Now begin to deeply inhale through your nose.
And before you exhale,
I invite you to linger in this space between the inhale and the exhale.
Notice how that feels in your body.
When you exhale,
Visualize your anxious thoughts and anxious feelings leaving your body.
Maybe you give them a color or a shape or an image.
But with each exhale,
You're visualizing that all that is weighing you down is being released.
And you are sinking deeper in to the safety of your own body.
After a few rounds,
Find a natural breath in and out through your nose.
If you find that your mind is wandering or trying to grab onto thoughts that make you feel anxious,
Focus on what the exhale feels like as it leaves your body.
Notice how you're creating space by releasing the breath for a new breath to come in.
Notice how your ribs collapse and your belly presses down to help that air leave your body.
Notice how your body is moving or leaving your body.
And when you are ready,
I invite you to repeat after me.
I am not my anxiety.
My feelings of anxiety do not define me.
My body is the safest place for me to be.
I am not my anxiety.
Feelings of anxiety do not define me.
My body is the safest place for me to be.
My body is the safest place for me to be.
I am not my anxiety.
Feelings of anxiety do not define me.
My body is the safest place for me to be.
Now I invite you to place one hand on your belly and one hand over your heart and breathe into your hands.
Feel your breath and your body fill your hands up with each inhale.
And as you exhale,
Feel your hands falling with the shape of your body.
Continue to repeat after me.
I am not my anxiety.
Feelings of anxiety do not define me.
I am safe with me.
I am not my anxiety.
Feelings of anxiety do not define me.
I am safe with me.
I am not my anxiety.
Feelings of anxiety do not define me.
I am safe with me.
Now taking a deep inhale,
Expanding through your ribs,
Feeling your belly fill up with breath and release through an open mouth.
Taking another deep inhale,
This time taking up even more space,
Letting your body expand even more,
Filling all the way up.
And on exhale,
Let it all go.
Let go of all the anxious thoughts,
Let go of all the fears,
Let go of all the feeling or the lack of feeling like enough.
And when you take your next inhale,
I invite you to breathe in self-love.
Breathe in the feeling of being enough.
Breathe in the feeling of safety.
Holding that breath at the top for just a moment,
Letting those feelings circulate through your bloodstream,
Through your body,
Opening your mouth and allowing that breath to leave,
But holding on to the feelings of being whole,
Of being enough,
Of being loved and of being exactly where you need to be in this moment.
When you are ready,
Bringing your eyes open to a soft focus and give yourself a gentle hug of gratitude if that feels good to you.
If not,
I invite you to place your hands over your heart and send yourself love and congratulations for sitting with me and working through these feelings.
Thank you for meditating with me.
