We're going to do a guided practice to release anxiety and worry and become more fully present in this full,
Complete moment.
So let's begin by getting into a comfortable,
Relaxed posture.
Back straight,
Hands resting comfortably,
Shoulders relaxed.
And if it's available to you,
Closing your eyes or looking downwards.
And we're going to begin by taking a few moments to scan your awareness through the sensations of your body,
Wherever possible,
Wherever needed,
Soften and release any obvious areas of physical tension.
Maybe noticing those spots in the body that tend to hide and carry tension.
The back,
The shoulders,
The shoulder blades,
Releasing any tension there,
The jaw,
Forehead.
And again,
Scanning your awareness,
Noticing if there are any other spots you're picking up on some physical tension and taking the opportunity to just release it.
Now,
You're aware of your body,
You're aware of your breathing,
Your chest is rising,
Falling with each breath,
Your belly is rising,
Falling with each breath.
And now,
It's a relaxed state.
Imagine that you're standing in the street,
Outside of your house,
With two heavy suitcases.
And know that one of these suitcases is full of worries about the future,
What might happen,
The need to achieve,
The need to be perfect,
The need to be successful.
All those things make this suitcase very heavy.
The other suitcase is full of regrets and thoughts about the past,
What could have been,
What should have been,
Mistakes you've made.
But take a moment standing there in the street,
Holding these two heavy suitcases,
And reflect about each one.
First,
Reflect about the future,
How it will come in its own accord,
Whenever it comes.
Most of what we worry about will never happen.
We'll grow,
We'll make mistakes,
We'll succeed,
All these things will happen inevitably.
And now,
Reflecting on the other suitcase,
Consider how the past cannot be changed.
All we can do in the present is learn from the past.
Put in whatever corrections or adjustments make sense to us right now,
With the wisdom that we have.
We can become more skillful,
We can become a better person,
We can move on,
There is no other option.
Standing there in the street,
Feeling the weight of these suitcases,
And absorbing the wisdom of your own reflections right now,
Make a conscious,
Intentional decision.
Do you want to drop the suitcase of worry about the future?
If so,
This feels right.
If you feel in a space to release that suitcase,
Simply drop it.
Simply drop it right now.
Then,
Standing there in the street,
With the other suitcase,
So heavy,
But the best,
Make a conscious,
Intentional decision right now.
Do you want to drop it?
If so,
Just drop it.
This very moment,
Drop it.
As soon as you have dropped those two suitcases,
Walk into your home and take your seat right where you are.
Right now,
Plop down feeling so relaxed,
Like someone coming home from a very long trip.
Dropping suitcases and just relaxing,
Resting in the present,
Just breathing,
Resting in the natural well-being,
In the natural clarity of the mind,
Resting in the relaxation,
The parasympathetic nervous system,
Resting in your basic well-being,
Resting in awareness itself,
An awareness that does not worry or regret,
Resting as if this is very meaningful for you.
Allowing yourself to stay in this space of rest,
Feeling a sense of peace,
Of joy,
Of well-being,
Feeling a natural happiness,
Always in your true home,
No matter where you are,
Resting in your basic awareness,
Without carrying heavy suitcases of worries about the future or full of regrets about the past.
Simply rest here in your body right now with total relaxation throughout your entire body and mind.
Rest as long as you like,
As long as you need,
Giving yourself the gift,
This moment of nurturing,
Acknowledging the power of awareness to nurture you at the deepest level.
And when you're ready,
Gently wiggle your fingers,
Move your toes,
Maybe open your eyes and gently and simply come back into this physical space,
Feeling calm,
Clear and light.
You're ready to carry on with your day.
