Hello my friend,
I first want to say that everything's alright right now but I know you're not feeling that.
I'm with you,
I feel for you and I understand and I'm here to help.
I'm going to breathe with you a little,
Hold the space and send you some reminders as you breathe with yourself.
There's no right or wrong way of doing this,
You can hear my words,
You know I'm with you,
Supporting you.
And every invitation I offer with regard to breathing is yours to take up or not.
So just right now where you are,
Can you accept that it really is okay to feel this?
Everyone feels anxious sometimes,
Every being on the planet,
It's very human and it's really just that parts of your body want to be reassured that they're safe,
They're just not feeling that right now.
So give yourself kindness,
It's okay to be gentle with yourself,
Nothing's gone wrong here and you're not damaged,
You're not in danger.
And even though these feelings feel big right now,
They won't always feel like this,
You won't feel like this forever.
You've handled moments like this before and you'll get through this one too.
So see just right now where you are,
If you can allow yourself to take some slower breaths.
It's okay if you can't,
But it's amazing what even a 2% slower breath,
What a difference that can make.
Telling your body there's no rush,
Allowing yourself to soften a little.
And then gently bring your attention to where you are,
Especially to what's underneath you,
The support.
Where you're connected to something solid,
Maybe underneath your sitting bones or maybe you can place your hands on your being in some way that feels solid,
That can be really helpful.
And know and see if you can imagine that you have roots moving down into the earth.
You are safe and grounded,
Gravity is always in your body making sure that you're safe and grounded and connected.
So see if you can breathe in,
Gently breathe out and imagine that with each breath you're sending roots from your body down into the earth.
You are anchored and safe and the earth is holding you.
You also have my voice as an anchor and you can have your eyes open and just soften your gaze or you can close them,
There's no right or wrong way to be now.
I'm going to offer you some gentle and truthful reminders so that these can settle into your body and all you have to do is just let these words flow in as you're breathing,
Feeling them land inside your body that really wants to hear them.
And remember there's nothing to get right or wrong here and you're just listening to these reminders while you have your hands on your belly maybe or somewhere on your body and you're feeling your breathing,
If that feels okay and if it doesn't you can forget about that.
And nothing can go wrong here and nothing is expected of you and you can pause this at any time you want to take a pause.
And you're so so worthy of this,
Everything's okay,
Take a breath in,
Exhale completely,
Soften your jaw,
See if you can let go of your brow,
Melt your face like butter in the sunlight.
Maybe you can drop your shoulders,
Let your belly flop,
Maybe you can soften your fingers and let go of your toes,
Even if just a little.
And now letting these words flow in.
If that is completely enough.
Breathing in,
Exhale completely,
Everything will be okay.
I am surrounded by people who care about me even if I can't feel it right now.
I don't have to face this alone,
It's okay to ask for help.
And if it helps my breath is also here to support me always.
Breathing in and exhale,
Everything will be okay.
I am stronger than I realize even when I don't feel strong.
This moment will pass,
All moments do.
I can take things one small step at a time.
Or I can do nothing and simply rest and cocoon.
Softening your jaw and your shoulders.
Letting your face melt like butter.
Letting go of your fingers and your toes.
My anxiety does not define me,
I am so much more than this feeling.
It's okay if I don't have all the answers right now.
I am learning and growing even through difficult times.
I am loved and I am held and I am supported.
Breathing in,
Exhale completely,
Everything will be okay,
I promise.
My body is trying to protect me even if it feels uncomfortable.
I can help myself feel safer in any way that works for me.
I can be kind to myself during this time.
Softening your face,
Letting your shoulders drop,
Softening your whole body even a little.
Each breath I take is bringing me closer to calm.
In,
Just allow yourself to be.
You're doing so well,
You're really helping yourself here.
And no matter what you're feeling,
You've done such a good thing for yourself.
And you also know that if this felt good,
You can come back to it anytime.
So you've given yourself a gift,
A resource.
And the more you familiarize yourself with these feelings,
The longer they will last and become lasting states for you.
When you're ready,
Just check in with yourself.
Notice how you're feeling in your body,
Maybe it would like some attention,
Maybe rolling your shoulders.
Yawning and saying the letter R is amazing for releasing tension.
Humming in our body really sends messages of safety and security and that everything's okay too.
And as you go onward,
Please know again that everybody feels like this sometimes and that everything's okay,
Everything's going to be okay.
And I really honor you for coming to this practice.
So until we meet again,
I'm sending you all my wishes.
Bye for now,
Beautiful you.
