Hello and welcome.
If you're listening to this track,
You may have just had a doctor's appointment.
Maybe the doctor said something you're replaying in your mind.
Maybe there is some uncertainty.
Maybe there is a question you forgot to ask and your mind is filling the gaps with fear.
I want you to know that this is a normal response to a vulnerable moment and it's part of being a vulnerable human being.
What we are going to do together today is to help your body settle after the emotional intensity of being examined,
Evaluated or simply being unsure.
You don't need to interpret anything right now.
You don't need to analyze what was said.
You don't need to jump ahead to conclusions.
All you need to do right now is to be here,
To be present.
Find a comfortable seat or lie down.
Or maybe you are sitting in your car.
If so,
Lean back into your seat and let your hands rest wherever feels comfortable.
If the situation permits it and if it feels okay for you,
Close your eyes or lower your gaze.
Let the appointment be over for now.
You are here,
Now.
Shift your attention to your breathing.
Watch your breath moving in and out of your body.
In and out.
In.
Let your breath move naturally.
No need to change or control anything.
And if there's tension from the appointment left in your body,
Bring your awareness there.
Maybe it's a tightness in your face,
In your shoulders,
In your hands.
Tightness from anticipation,
From listening carefully and trying to understand.
From the vulnerability of being questioned and examined.
Quietly say to yourself in your mind or out loud,
That was a lot and my body is reacting.
Not with judgments,
Just with recognition.
And if your mind replays the conversation,
Simply label the thoughts.
Use words like worrying,
Remembering or very simply,
Thinking.
Then return to your breathing and consciously let your body soften.
Shoulders,
Face,
Hands,
Stomach,
Legs,
Feet.
Let the exhale release more and more of the left-over tension of the appointment.
Doctor appointments often trigger old patterns of fear,
Even when nothing alarming was said.
And uncertainty after an appointment doesn't mean danger.
The mind is a creature of habit and it reacts to triggers that move below the threshold of our awareness.
Worry after a doctor appointment doesn't mean you missed something.
Replaying the conversation is not your mind trying to warn you.
In fact,
It is simply trying to protect you.
But you are allowed to step out of analysis and back into presence.
Again and again.
As often as it takes.
And you can feel uncertain and still be okay.
Now let your awareness widen.
Feel the ground or chair or car seat supporting you.
Notice the room or space around you.
The appointment is over.
This moment is separate.
And you are safe here and now.
Notice how you feel now.
Maybe there's a little less tension,
Maybe a bit more steadiness.
Or maybe you're simply less caught up in the whirlwind of your thoughts.
Any and all outcomes are welcome.
You can return to this track any time after an appointment or when worry starts to take up more space in your mind than you wanted to.
And if you want to go even deeper,
You're welcome to join my course,
Finding Peace with Uncertain Bodies,
Calming Health Anxiety.
Inside,
You'll find a variety of mindfulness and nervous system tools to calm fear of illness and health anxiety.
Thank you for practicing with me and for taking a moment to care for yourself.
