Hello everyone.
Today's practice is going to focus on anxiety.
Oftentimes,
Anxiety tries to protect us if things go wrong.
It can feel overwhelming.
Today's practice will offer a break from that anxiety and support with shifting perspective.
When you're ready,
Find a comfortable quiet spot,
Either lying down or sitting up.
For this practice,
You can close your eyes or have a soft gaze somewhere in the room if you're more comfortable leaving your eyes open.
And just reminding yourself,
You can stop at any time if anything feels uncomfortable or is not a good fit for you.
Please offer yourself permission just to ground and focus on this practice for the next few minutes.
Why don't we start by doing a few grounding breaths.
We'll be going in through the nose for four and out through the mouth for six seconds.
When you're ready,
Breathing in through the nose for two,
Three,
Four,
And out through the mouth for two,
Three,
Four,
Five,
Six,
And in through the nose two,
Three,
Four,
And out through the mouth two,
Three,
Four,
Five,
Six.
Excellent.
Often with anxiety,
We give space for things not going well for worry to come in.
And today we're going to give some space for things could go differently.
If things could go well.
I want to invite a different perspective.
Imagine if the day could go well.
What if things went well,
And did go as planned.
What would that look like.
What thoughts come up as you think about the day going well.
And things going as planned.
What emotions come up.
Is it a sense of relief at ease reassurance.
What body sensations are you noticing.
I just wanted to offer you visualizing going through your day with that ease.
Really creating a mental picture of what it would look like for you to go through your day,
Completing the tasks that you need to do,
And doing them well.
What would you look like.
How would you cope with whatever happens,
Knowing that you can cope with whatever comes up.
Notice as you think about these things,
What changes you notice in your body.
Is it feeling a little bit lighter,
A little bit less tense.
Notice as you focus on going through your day,
And it going well,
How your thoughts and your emotions might shift.
And just knowing that you can lean into any of these emotions and sensations as you go throughout your day.
And to end today's practice I would like to offer a few more grounding breaths.
So again we'll be breathing in through the nose for four and out through the mouth for six.
And when you're ready,
Breathing in 234 and breathing out 23456 and breathing in 234 and breathing out 23456.
Let's do the deepest breath in through the nose 234 and letting it slowly out through your mouth for 23456.
And I'll just invite you to pay attention to the weight of your body on the couch or on the chair,
Feeling your feet on the ground.
And maybe wiggle your toes or wiggle your fingers.
And when you're ready,
You can open your eyes.
Thank you for joining today's practice,
And I hope you found this helpful.
