I am not my thoughts.
It is okay for me to be unsure and worry.
Hi there and welcome to your practice.
My name is Alan.
We shall learn how to reduce your anxiety.
And while it is sometimes generalized,
The feeling of anxiousness,
Of getting worried,
Or maybe being overwhelmed by things,
Or maybe an event,
Maybe of someone,
Maybe your presence,
Or just being yourself,
Overwhelms you.
And that would mean a lot sometimes.
So join me for the next few minutes as we begin to try to relax ourselves a bit and try to reduce the anxiety that is bugging us for quite some time.
When you're ready,
Find a comfortable spot where you can sit comfortably,
Where you can just listen and listen without being bothered,
Without any distractions at this moment.
If you needed to set up your space,
Then go ahead.
Maybe find a comfortable chair,
Or maybe put up pillows,
Maybe a blanket,
Something that would make you comfortable and allow yourself to just be for the next couple of minutes.
When you're ready,
Begin to sit down on your comfortable sitting position.
Try to adjust your clothing,
Place a pillow or two on your lower back,
Or maybe just allow yourself to sit comfortably.
No need to sit upright,
Just allow yourself to listen and follow this guide.
When you're ready,
May I invite you to have this equal breathing for five rounds.
And when you're ready,
You may relax your gaze.
And when you inhale,
Lift your shoulders,
Lift your chest,
Puff out your belly.
When you exhale,
Allow everything to just relax.
Let go of the tension at the back of your neck,
Let go of the tension on your shoulders,
On your thighs,
Even your arms.
When you're ready,
Let's begin.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Now slowly come back to your comfortable breathing.
And for this next question,
Try to really acknowledge yourself.
So the question is,
How are you today?
And it doesn't need to be an affirming answer or a resolute one.
Maybe you're worried,
Maybe you're confused,
Maybe you do not know what to do at this moment.
So verbalize it.
You may place it in writing,
Write it up on your notes if you have one.
Maybe use the phone to put up notes or maybe silently verbalize it.
I am worried.
I really don't know what to do right now.
I am confused.
I feel like there's so much weight is on me.
There's so much weight that I'm carrying on my shoulders.
And I feel like I'm being pushed down.
I feel like there's a lot of things that I need to handle.
And I think that I don't have the enough time,
Enough mental capacity to hold or even facilitate these things.
Try to find the words.
And the operative word is try.
And I know it's a struggle as well.
Just finding the right word to describe what you're feeling.
When you're confused,
If that's all that is that you can describe for now,
Then that is fine.
Make it as simple as possible.
Allow yourself to,
If not creative,
Then make it simple.
Make the statement that talks to you directly.
I am tired.
I am.
.
.
I feel like I don't want to do it.
I feel like I'm being pressured.
I feel like I need to do something always.
I feel guilty that I did not accomplish anything today.
There's a lot of statements that would best describe as being anxious.
And that is perfectly fine.
And maybe perfect is such a big word.
Then it is okay to be anxious today or maybe for the next few days.
You don't need to feel better right after listening to this piece.
You really don't need to resolve something after this.
You just need to figure one thing today and that would be okay.
So at this point,
May I ask you once again,
How are you feeling?
Now they say that when the pen or when the pencil strikes on the paper,
They say do not stop.
Then do so.
Allow yourself to really just guide you.
Let your mind wander or let your feelings pour it out.
The opposite can also apply.
If you cannot write anything right now and you really don't know what are you feeling,
But it feels heavy,
It feels tight,
Then acknowledge it.
Again,
A word or two that would best describe what you're feeling right now.
Now let's go back to your breath.
How does it feel when asked by that question?
Do you feel threatened?
Do you feel overwhelmed?
Do you feel satisfied?
Do you feel relaxed?
Or is there a feeling of remorse?
So write it down.
But let's return to your breath.
Now this time,
We're gonna reduce it to three times your equal breaths.
When you're ready,
Again,
Snuggle in or allow yourself to just be comfortable with your sit.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
I am not my thoughts.
It is okay for me to be unsure and worry.
I am not my thoughts.
It is okay for me to be unsure and worry.
Now if you needed to do this thing again and again or listen to this tomorrow,
Then go ahead.
Make this a daily habit.
This is called checking in.
And there's no problem with checking in with yourself daily or constantly.
Allow yourself to build a habit of checking in with your feelings.
And maybe,
Just maybe,
It will allow you to reduce your anxiety.
I did it and I hope that you find that too.
Thank you so much and hope to hear from you again soon.
