Find a comfortable place where your body can fully relax,
Either sitting with your spine supported or laying down with your body open and soft.
Take a slow inhale through your nose and a long gentle exhale through your mouth.
Let your breath begin to settle you.
Let this moment be just for you.
Close your eyes softly.
Allow your shoulders to drop,
Your belly to soften,
Your jaw to release.
Feel the weight of your body supported beneath you.
There is nothing you need to do.
Nothing to solve.
Nothing to fix.
Just breathe.
With every exhale,
Let your body melt a little more into the safety of this moment.
You are safe here.
You are held here.
You are home.
Bring your awareness to your lower belly,
Your lower abdomen,
The energetic center of grounding and security.
Place a hand here,
Feel the rise and fall of your breath.
Take a slow inhale and on your exhale,
Imagine any tension dropping down like sand falling softly to the earth.
Inhale,
Your center expands softly.
Exhale,
The energy descends and settles.
Feel the warmth building under your hand.
Steady,
Strong,
Quiet.
This is your anchor when anxiety rises.
This is your place of inner safety.
Stay with your breath here for a few moments,
Letting your body remember what calm feels like.
Now,
Gently scan your body with curiosity and compassion.
Start with your feet,
Your legs,
Your hips,
Then your stomach,
Your chest,
Your heart,
Your chest.
Notice where anxiety lives in your body.
It may feel like tightness,
Fluttering,
Heat,
Heaviness or pressure.
Wherever it is,
Bring your awareness there.
Not to push it away,
Not to judge it,
But simply to listen.
Anxiety is not your enemy,
It is energy asking to move.
Place one hand over the area where you feel it most and breathe gently into that space.
Every inhale softens.
Every exhale releases.
As you breathe,
Imagine bringing warm light into that area of tension,
A soft gentle glow.
This light is your Qi or energy,
Your life force,
Your strength,
Your calm.
On the inhale,
The light expands.
On the exhale,
It softens the tightness from within.
See the anxiety beginning to loosen,
Like ice melting,
Like knots gently untying.
Allow the sensation to move,
Change or dissolve.
There is no right or wrong way,
Just awareness and breathe.
You are safe to feel.
You are safe to release.
Now imagine a warm stream of energy flowing from your low belly up the front of your body.
Softly rising through your chest,
Your throat,
Your face and up to the crown of your head.
Then imagine it flowing down your back,
Through your spine,
Your hips,
Your legs,
Back into the earth.
Inhale,
Energy rises.
Exhale,
Energy falls.
Feel this gentle orbit,
This sacred loop of Qi or energy,
Moving anxiety out of your body and replacing it with grounded calm.
Like a river clearing stones,
Your energy is returning to flow.
Now bring to mind something that has been making you anxious.
See it appear in front of you,
As if you are holding it at a distance.
You are not merging with it.
You are simply observing.
Say softly in your mind,
This feeling is not all of me.
It is energy passing through.
Take a slow breath in and exhale as if you are letting it go through your hands,
Your heart,
Your breath.
Now call in the energy of peace.
Invite it into your chest,
Your belly,
Your body.
Feel peace filling the space where fear once lived,
Steady,
Soft.
Peace is not something you earn.
It is something you allow.
Place both hands over your heart.
Feel the warmth beneath your palms.
Feel your breath beneath your hands.
Feel your life,
Your chi,
Your energy,
Your truth.
Say silently or out loud,
I am safe.
I am grounded.
I trust my body.
I trust my energy.
I am not anxiety.
I am the awareness behind it.
Let these words settle into your heart.
You are returning to yourself.
You are remembering who you are.
Take one last slow inhale and a long,
Peaceful exhale.
Feel your feet,
Your legs,
Your belly,
Your heart.
Begin to wiggle your fingers and toes.
When you are ready,
Gently open your eyes,
Carrying your calm with you.
You have returned softer,
Clearer,
Lighter.
Your chi energy is flowing.
Your body is at ease.
And your peace is within you,
Always.
Peace.
