With anxiety,
Everything becomes about our outer senses.
Let's take some time using our breath to go inward.
You'll focus on your breathing,
Becoming more deliberate with the breath,
Activating the parasympathetic nervous system,
Calming the body and mind and the physical response to stress,
And hopefully leading you to an internal sensation of safety,
Relief and ease.
Settle into your seat.
Feel the connection of your body to the earth.
Notice each point that is connected to the ground beneath you.
If it's more comfortable,
You can lie on your back.
Again,
Just noticing the entire back body and the connection to the ground beneath you.
Place both your hands on your upper chest,
One hand stacked on the other,
Breathing into your hands as the chest gently rises and falls.
Place your hands on your belly.
As you breathe,
Feel the belly as it gently rises and falls,
Softly beneath your hands.
Feel the belly fill up and gently soften as you exhale.
Release your hands to your thighs,
Palms facing down,
And feel or sense your whole body breathing.
Bring your attention to the center of your chest,
Noticing the breath coming in and out as it flows down into the chest.
With each inhalation,
Allow yourself to feel more easeful.
And with every exhalation,
Breathing out through the mouth with an audible sigh,
Allowing your body to soften on the exhale,
Releasing the shoulders away from your ears,
And gently breathing,
Drawing in and exhaling out a sigh.
It's not a source outside of us that holds us up.
It's you and the infinite self,
The self that knows you're always looked after.
Knowing this,
Can you let yourself experience a sense of safety?
And if you can't,
It's okay.
It's going to be okay.
Just keep your awareness on your breathing for now,
Noticing the navel rising and falling as the navel draws towards the spine on the exhale,
And follow your breath to the quiet space,
The still point in the middle of you,
Where all is calm and steady,
Where love and compassion reside.
Rest in this love in the center of your chest and place your awareness right in the center of your heart.
Remember that no matter what is happening in the circles around you or outside of you,
This spacious place will hold you.
Whenever anxious thoughts arise,
Simply come back to the breath,
Breathing in and breathing out.
Feel or sense the navel rising and falling.
Continue with your awareness on the breath in the center of your heart for a few more minutes.
And if you feel ready,
You can open your eyes slowly,
Allow your gaze to be soft,
And if you have a few moments,
You may want to journal to capture the details of your meditation.
And finally,
Give yourself a squeeze.
May you remain easeful throughout your day or evening.
