Sit comfortably in a chair with your back straight.
Both of your feet touching the floor beneath you rooting you into the earth.
Just start to relax into your body noticing how you're feeling in this moment.
Let's take a few full deep inhales together into our belly.
Each time you take in a full deep inhale imagine breathing in positivity,
Health,
Peace and comfort.
And each time you breathe out just allow yourself to let go of all the thoughts that are not serving you in this moment.
So let's begin together with a full deep inhale into our belly.
Exhaling whenever you're ready.
All that is not serving your peace of mind in this moment.
Just like that take in two more deep full inhales into your belly.
Breathing in positivity,
Breathing out worry.
When you've completed your last round of inhale and exhale just come back to your normal breathing.
Notice if you feel a bit more calm and let's bring our attention to our breath.
The inhale and exhale through our nose.
Just noticing this breath that keeps us alive.
Noticing the touch of your breath against that area beneath your nose above your lips each time you exhale.
Noticing if it feels warm or cool.
Noticing the quality of your breathing.
Perhaps it's deep.
Perhaps it's shallow.
Whatever it is just bring your mind to focusing on the breath.
Flowing in and out at its own pace like the gentle waves of an ocean.
Our breath flows in.
Our breath flows out.
Allow yourself to use this breath as an anchor.
An anchor that grounds you in this present moment.
If you notice your mind wandering away with thoughts that's okay.
Just notice where the mind has gone.
Notice the thoughts.
If they are light thoughts just imagine they are clouds floating through your mind changing in shape and form.
Noticing that thoughts are merely thoughts and nothing more.
And bring yourself gently without any force back to your breath.
Might be helpful to put your hand on your belly to connect with something tangible or perhaps you can place your hand on the beating heart as you continue to be with your breath.
If your mind keeps pulling you away.
If the thoughts are stronger perhaps you have worry or anxiety.
Don't try to push it away.
These emotions are natural.
Try to notice where you feel these emotions in your body.
Where is the anxiety?
Where is the worry?
Is it in my chest?
Is it in my back?
Is it in my neck?
Notice how long you can stay with this emotion once you've located it in your body.
Just stay with that emotion.
Just noticing it that it's there acknowledging its presence without judgment without anything.
Just accepting that it's there and as you stay with this emotion in your body see if this disrupts the cycle of thoughts in your mind even if for just a moment.
If you feel that you have space in your mind for something new,
Imagine the positive.
Imagine a new story quite different from the story of anxiety or worry.
Continue this process of bringing your attention to the breath,
The soft inhale and exhale through your nose to ground you in this present moment and if pulled away by your thoughts just noticing the thoughts,
Clouds floating through your mind gently bringing yourself back to your breath and if you're feeling intense thoughts noticing where you feel these in your body acknowledging their presence seeing if this disrupts the cycle of story in your mind and perhaps telling yourself a new story.
Now breathe in again deep into your belly.
Breathe out and quietly say to yourself I am safe.
I am healthy.
I am well.
May all beings be safe.
May all beings be healthy.
May all beings be well.
