Worry Eraser

"Worry is a misuse of the imagination." - Dan Zadra. This quote is the inspiration for the track. At the center of worry is fear which is a healthy emotion. It keeps us from getting too close to the edge of a cliff! However, once fear has done it's job of alerting us to potential danger, we often find worry replays the story over and over again with a vibrant use of imagination. Worry is not a helpful habit. This guided recording helps us practice new and healthier ways of meeting fear. It is especially important to support the body during these times, to remind our bodies that it is safe. In this recording, I share with you my practice which includes some breathing, voicing fears out loud or in a journal, and resourcing ourselves with the strength we have within us through all the challenges we have already overcome. Be patient as you practice this new habit of meeting yourself with compassion. Overtime, with practice, it becomes automatic!

Transcript

Find yourself in a comfortable position. If your feet are on the ground, Just allow them to be fully supported underneath of you. Sometimes it helps to grab a pillow. Allow yourself to feel your full body. Supported in the seat that you're in. The back of your body allowed to rest. I came across a quote one day that said, Worry is a misuse of the imagination. And it rang true within me like a bell. So in this I'm going to just guide you through the practices that I use. To bring me back to my centre. When we worry, It's our imagination that It's taking whatever information. That's coming to us in our lives. And spinning it into these stories that even a part of us seems to know that they're completely wild and most likely won't come true. Our minds know this, But our bodies often stay scared. At the center of worry is fear. And fear is very much a natural and helpful emotion. To feel, Otherwise we might get too close to the edge of a cliff. But worry is in some ways an old habit. An old way of meeting fear. What I've found supports me most. Is actually tending to our bodies. Whether that be through. Exercise, Taking a walk or a good run outside. Or doing some breath work, Which we'll do here on this guided recording. Or even taking a nice warm salt bath. The key is to really remind ourselves, Perhaps putting a hand on our heart. We're doing a havening technique, Stroking from our shoulders down to our elbows, Hugging ourselves. And calm, Smooth, Loving caresses. To remind our body that it is safe. That it's okay. The technique sounds simple. But can be really powerful when we really fully put our own self-compassion into it. So why don't we begin? With a few calming breaths that I'll guide you through. When you take a deep breath in, Make sure to have it go all the way down into your stomach cavity. There are nerves down there that trigger the parasympathetic nervous system to bring calm. Touching into our vagus nerve. And then twice as long, Exhale out of the mouth. And I'll guide you through. So you don't have to worry about how long it is. In that exhale, Feel free to sigh like a deep ah. Or whatever sound. Feels calming to you. Let's begin. Inhale fully through the nose. Hold. And exhale fully through the mouth with a sigh. Ah. Inhale fully through the nose again. Hold. And exhale fully through the mouth. Inhale fully through the nose. Hold. And exhale fully through the mouth. Inhale fully through the nose. Hold. We're about halfway there. And exhale fully through the mouth. Inhale fully through the nose. Hold. And exhale fully through the mouth. Inhale fully through the nose. Hold. And a final long exhale through the mouth. Our breath is one of the fastest ways to bring calm to our nervous system. You can access at any time. The key to this practice is to really be with the body and feel the physical sensations of what fear feels like in the body. Just giving it some space though, So instead of having it completely merged with you. Just having a little bit of space so it's as if you're hugging some small creature that's really scared in this moment but you're holding a small creature that might be shivering. And you're just bringing your utmost compassion. The key is to not replay the stories of worry. To really just rest in the body. Remind the body that it's safe. After this recording, It can be helpful to go and do some journaling, Imagining this fearful creature outside of the body. Just sitting there in front of you. Just hearing what it wants you to know. It's important to either speak out loud what it's scared about or write it in a journal. But just allow. Allow it some time to voice what it wants to share with you. And then ask it. What do you need right now? How can I help you? It can be as simple as maybe a glass of water. A cup of warm tea to hold. Maybe some encouraging words. Now finish with this Sometimes it can help to just remember. All of the things that you've already gone through in your life. Where you felt scared as well. And maybe in this situation you feel like, Oh, I've never been through this, So I don't feel confident. But remember. All of those old moments at that time. Might have felt also like a stretch, Something brand new. But here you are. Maybe most days you don't think about those challenging times anymore even. And so, I'd like to invite you into just closing your eyes and imagining. Is bringing forth. That old self that's already been through it. All of them. It's just imagining even the big things and the small things. Of just like remembering that muscle memory inside, How you got through it all. It might not have been easy, But here you are. And perhaps remembering if there's anyone who supported you. People either dead or alive or maybe even furry friends and just bring them to mind. Their complete love and support of you. And allow that energy to nourish you, Imagining it just filling your body, Reminding your body that it's safe. To allow your breath to naturally deepen. Imagining that all of those old challenges form a mountain. On which you stand now. You have greater perspective and strength. You might be remembering in this moment. Just allowing yourself. To remember who you are. Dropping into your own strength. Dropping into the strength of your ancestors. Dropping into the strength of your purpose. Again, Taking a deep breath in all the way down into the stomach cavity. And twice as long, Exhale out through the mouth. Repeating that breath a couple of times at your own pace. And when you finish through this recording, Take some time, Especially if you feel like you don't have time, To soothe your body. Through evening. Through emotional freedom tapping. Through going for a walk or a run. For a nice warm bath. Good luck sending blessings your way.