Peace,
Divine one,
Your nervous system has a devotion to protect you.
Anxieties in a social setting often arrive quickly before we have words for them.
This sensitivity to being seen may create a sense of tightening or bracing as if something is about to go wrong.
Rapid thoughts or a desire to shrink inward even when there's no real danger present.
Your body is doing what it learned to do when being evaluated.
Take a moment now to honor this response,
Not as something to overcome,
But as something to meet.
Allow the sensations to exist without resistance and begin to lengthen the breath without force.
Inhale to the count of 4.
1,
2,
3,
4.
Hold the breath for a couple seconds.
Exhale as slowly as you can and allow your body to settle into whatever position you're in.
Inhale again to the count of 4.
1,
2,
3,
4.
Hold the breath.
Release a slow,
Controlled exhale and let the shoulders drop.
This kind of breathing helps signal safety to the body and mind so that it doesn't need to stay on high alert.
Let's complete three more rounds together.
And if it feels right,
Close your eyes.
Take another inhale and whisper to yourself,
Anxiety is present and that's ok.
Hold the breath.
Reminding yourself that your only job is to stay connected to your body.
Exhale slowly and relax a little more.
Inhale steady and unforced.
Pause,
Hold the breath.
Exhale longer and softer.
Enjoy another slow breath in.
Release it as slowly as you can.
Imagine yourself in a social space.
You're allowed to speak slowly.
You're allowed to pause.
You're allowed to just be present.
Nothing is required from you.
If your anxieties arise,
Remind yourself to pause.
Not to stop the experience,
But to let yourself recognize what's happening.
Feel your feet making contact with the ground and go back to your slow deep breath as we practice.
Remind yourself that anxiety moves in waves.
It builds.
It peaks.
It passes.
When the intensity begins to soften,
Notice that you remained.
Each time you meet social anxiety in this way,
You teach the nervous system how to better respond to connections.
Other people are not as focused on you as anxiety suggests.
They're inside of their bodies with their thoughts and their fears.
Let that realization soften you along with the sounds of your breath.
When you're ready,
Begin to bring awareness back to the room and carry this wisdom with you.
Peace.
