Hello.
I understand you're feeling anxious.
Take a short break from whatever you're working on right now.
I'm Leigh Aubert,
And I'm here to gently guide you with breathing and self-awareness.
Begin by finding a comfortable position,
Whether that's sitting,
Lying down,
Or perhaps slowly walking.
There's no right or wrong way.
Your comfort is key.
Now bring gentle awareness to your breath.
There's no need to change it.
Just observe its natural rhythm,
Whether that's fast or slow,
Smooth or ragged.
If you notice yourself holding your breath,
Simply acknowledge that and let your body lead.
You don't need to fix or judge anything.
Just be present with your breath.
Let go of any muscle tightness you may be feeling in your face,
Your jaw,
Or your shoulders.
If you're sitting or lying down,
Let your body fully relax into whatever surface is supporting you.
If you're walking,
Slow down your pace,
Making each step a bit more deliberate.
Focus on releasing tension in your body with kindness,
Allowing any thoughts of work to drift away for just a little while.
Now,
Try taking each breath a little more deeply.
Don't force it.
Just explore the possibility.
And it's okay if your anxiety persists.
We're simply weaving in some easier breathing.
Continue exploring slower,
Deeper breaths while honoring your limits.
Now,
Turn your attention to what your body is feeling.
Is there a specific physical place where you feel the anxiety?
Gently focus your attention on that area without any judgment.
How would you describe this feeling?
Does it have a shape,
A color,
A temperature,
Weight,
Or rhythm?
Allow yourself to describe it silently or out loud.
With kindness,
Remind yourself that these feelings are temporary.
Tell yourself,
They are separate from me.
They will not be here forever.
They do not take away from my ability to do great work.
They will not stop me from enjoying my day.
Bring your awareness back to your breath,
Gently slowing it a bit more to create calm.
As you inhale deeply,
Know that you are filling your cells with fresh energy.
And with each exhale,
Allow yourself to be present with whatever arises.
By engaging briefly with your anxious feelings,
You have acknowledged that they are there,
But they're not going to stay for long.
Now take three more long,
Slow breaths.
Gently wiggle your fingers and toes now,
Reconnecting with your body.
Allow your breathing to return to normal.
Slowly bring your awareness back to your surroundings.
And you may rest longer if you wish,
Letting your mind and body settle.
I hope this practice has brought you some calm,
And I wish you well.
