Welcome.
This is Isabella,
An authentic well-being.
Welcome to this beautiful meditation,
Freeing you from anxiety.
This meditation you can do anytime you feel that your ego is louder than your heart,
That you feel that you are all in your head,
Feeling anxious,
Stressed,
Worried or fearful.
I invite you to find the place where you feel safe.
Feeling safe during this meditation is the foundation for your heart to speak louder and for your mind to calm down.
Find yourself in any position you feel comfortable with.
If you decide to sit on the chair,
Make sure you place your feet on the ground.
Keep your arms loosened and shoulders back,
Spine straight.
Put your hands on your thighs.
If you decide to be seated,
Keep your spine straight and hold your hands on your body.
If you decide to be lying down,
You can make it as comfortable as possible.
Feeling your hands close to your body or on some body parts is also important in here for feeling connected to your body.
I'd like you to settle and feel your hands somewhere on your body.
Feel your spine straight.
Do body check-in.
Where do you feel tense?
What's going on in your body?
Can you loosen up those parts of your body that feel tense?
Maybe those are shoulders or your jaw,
Your neck,
Maybe your thighs?
I'd like you now to focus on your breath.
Just breathe naturally the way you want to breathe right now.
I'd like you now to do together with me the breath 4,
2,
4,
2,
Meaning breathe in for 4,
Hold for 2,
Breathe out for 4,
And hold for 2.
We will do this cycle three times to calm ourselves down.
While you are doing this,
Keep thinking about the mantra,
I am safe.
Let's begin.
Continue with your own counting for next three cycles.
And return to your normal breathing.
And return to your normal breathing.
I'd like you to imagine,
Imagine your brain,
Picture it.
I'm sure you've seen the brain picture somewhere,
If not imagine the ball.
Ball plays in your head.
Look at it with compassion and see how anxious it is,
How unsteady it feels,
How nervous it is.
Maybe it shakes,
Maybe it shivers,
Maybe it jumps back and forth to create even more anxiety and worries.
Look at it with compassion,
Don't judge.
Now I'd like you to imagine that you are taking that ball,
That brain,
You can even literally place your hands on your head and imagine you taking it away from you and placing it in front of you.
On the table,
Maybe on the pillow,
Maybe on the floor.
You watch it,
Observe it.
Look how does it behave,
How does your brain right now,
That organ,
Behaves while being so anxious and worried and stressful?
Imagine breathing,
If you feel that anxiety is picking up and you can't seem to look at your brain,
Return to your breath for two,
For two.
I'm safe,
I'm safe.
Your brain is in front of you,
It is not you,
This is just part of you,
An organ,
It is not you.
Look at it with compassion,
Maybe even smile to it.
Imagine now looking at that brain which is so stressful with love and compassion of a parent who want to tend to their kid that is who is stressed,
Anxious,
Fearful.
Imagine your heart,
Imagine that now heart is looking at your brain and sending that love to it.
Imagine that you are maybe even touching it,
Just like you would touch your friend on the shoulder and say,
You are safe,
We are safe,
There is nothing to worry about.
Remember to breathe,
Remember to remind yourself,
I am safe.
Good smile on your face and now imagine your heart,
Heart in front of you,
Just standing with you on the same side and both of you are looking at brain on the opposite side of you.
Look at them as two little kids when one is crying,
Another is tending to them.
Look how heart is embracing brain and saying,
Trust me,
You are fine,
We are fine,
We are fine.
Observe now your brain,
Is it calming down?
Is it feeling so calm,
Relaxed,
Maybe at peace or at ease?
Maybe it shivers or jumps a little less than it was before.
Maybe your brain feels like it is falling asleep under the nurturing kiss of mother,
Who just read the beautiful story,
Soothing it and telling it,
You are safe my darling,
You can sleep now,
You can relax now.
If you feel drawn,
Put your hands on your heart and feel and feel that nurturing,
Soothing,
Loving hands and maybe kiss on your body,
In you.
You are safe,
Everything is fine.
I'd like you to look at that brain who is now soothing and calm with compassion and love,
Now even more,
Knowing that it is okay to worry sometimes,
It is okay when anxiety comes.
All you need to do is allow yourself to look at it with compassion,
Nurturing hands,
Smile on your face and remind her that you are safe.
Let's allow that part of your body that is that brain,
Extend your arms and pick up that brain of yours,
Hold it with love and compassion and place it back in your head.
If you feel that you want to do the actual movement of taking that brain of yours and placing it in your head,
Please do it,
Please do it,
Do what feels safe and right and good for you.
Breathe in into that brain,
Accept it as part of you.
Breathe in into your heart and hold,
Hold your heart.
Express your gratitude,
Say thank you heart for being a mother,
A father,
A parent for my anxious brain.
Thank you for nurturing me,
Thank you for allowing me to feel safe,
Thank you for being here,
So loving,
So compassionate,
So full.
Are you safe?
Are you safe?
Stay here for as long as you need to.
Keep sending those nurturing and loving breaths to your brain,
To your mind and to your heart.
If you need a little longer,
Some space for both of those parts of you,
The heart and the brain to communicate with each other,
Allow it,
Be it and be with it.
If you are ready,
Let's take together long breaths in and out with a smile on your face and calmness,
Calmness in your head and love in your heart.
Return to your normal breath,
Put your hands on your heart,
Say thank you,
Thank you,
Thank you,
Thank you,
Thank you,
Thank you,
Thank you,
I am safe,
I am safe,
Thank you for being here with me.
