This audio guide was created with the hope that it can offer you a sense of comfort when you are feeling anxious or overwhelmed.
Thank you for being here and taking this moment to listen.
Let me begin by sharing one thing with you.
You are okay.
What you are feeling right now will not last forever.
It will pass.
No matter how big the wave may seem,
Even the biggest waves eventually retreat.
Let's gently ride it out together,
One breath at a time.
I've experienced moments of deep anxiety myself,
But here's what I've learned.
Our bodies already have the wisdom and ability to calm themselves.
Let's gently awaken that ability together.
First find a comfortable position.
You can sit or lie down,
Whatever feels safe for you.
If you'd like,
Gently close your eyes.
What kind of breath are you taking right now?
It might be shallow or fast,
And that's perfectly okay.
Just notice it,
Without trying to change anything.
Now we'll try a simple breathing practice called the 4-7-8 breath.
It gently supports your nervous system and invites calm into your body.
We'll breathe in for 4 seconds,
Hold for 7 seconds,
And exhale slowly for 8 seconds.
Let's try it together.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Now return to your natural breath.
If it didn't feel perfect,
That's completely okay.
Just notice the rhythm of the count in your breath.
And let's try it one more time together.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
If you can do 2 more rounds at your own pace,
And if not,
Just do what feels possible right now.
You might begin to feel a small sense of ease returning to your body.
There's no need to hold on tightly to that feeling.
Simply notice it,
Acknowledge it.
That's enough.
Anxiety isn't something to fight or push away.
Sometimes it's a sign that something inside you is trying to protect you.
So instead of rejecting it,
Let's observe it gently.
Whisper to yourself,
This feeling will pass.
And if it feels right,
Say thank you to this feeling for trying to keep you safe.
Let's take a few final quiet breaths together.
Just your natural breath for the next 30 seconds or so.
Simply stay with it.
As you return to this moment,
If you feel even a little bit more grounded,
Know that it was your own inner strength that brought you here.
That power is within you.
And remember,
You're not alone.
So many others feel this way too.
You are okay.
Gently begin to move your hands and feet,
Bringing your awareness back to your body.
And when you are ready,
Softly open your eyes.
You can come back to this space whenever you need.
We'll take each step forward together.
