Welcome,
Radiant Soul.
My name is Nola Bloom,
And today I'm offering a gentle meditation to support you in moments of anxiety,
Overwhelm,
Or inner restlessness.
So,
If your mind feels busy today,
Or looping a repetitive thought,
If your chest feels tight or your body feels on edge,
Let this be a place where you can soften and arrive home to yourself.
Anxiety is not a sign that something is wrong with you.
It is the body's way of speaking,
A sensitive nervous system asking for steadiness,
For slowing down,
And for care.
You don't need to fix anything here,
And you don't need to figure anything out.
You are held here in this moment,
Just as you are.
In this practice,
We gently guide the mind back into the present moment,
Allowing the body to settle and find its natural sense of steadiness.
So go ahead and find yourself a comfortable position.
Either seated or lying down,
Whatever feels most nourishing.
Use extra cushions or blankets as needed,
So the body feels fully supported and can deeply relax.
Place one hand over your heart,
The other over your belly.
Let this simple touch reassure the body that it is safe.
Close down your eyes.
Notice the surface beneath you.
Feel how the body is held by the ground.
And bring awareness to the natural rhythm of your breath.
The gentle rise and fall,
The chest and belly.
There is nothing to change,
Just witnessing.
Feel the breath moving in,
And feel the breath moving out.
Allow your attention to gently rest on the exhale.
And with each breath out,
Allow the body to soften a little more.
The shoulders ease,
The jaw relaxes,
And the belly releases.
Take a slow breath in,
And a long unhurried breath out.
And again,
Inhale,
Exhale.
Allow the exhale to become a little longer than the inhale,
But in a way that feels natural,
Not forced.
Just an easy and relaxed breath.
At the end of the exhale,
Notice the quiet moment of stillness,
Natural resting place.
And allow the inhale to arrive on its own.
And at the top of the inhale,
Again,
Notice the quiet moment of stillness.
And exhale.
Watch the breath go in.
Watch the pause.
Watch the breath go out.
And watch the second pause.
The breath carries you.
And take another slow breath in,
And at the top of the inhale,
Gently hold the breath just for a moment.
Then exhale,
Letting everything soften.
And again,
Inhale slowly,
Pause at the top.
And exhale,
Letting it all go.
One more time,
Big breath.
Inhale slowly,
Hold the breath,
Exhale,
Let it all return to the earth.
Allow the breath to find its natural rhythm.
Bring awareness to the places in the body where anxiety often gathers.
The chest,
The throat,
The belly.
Simply notice.
Now,
Imagine a warm,
Radiant,
White light gently surrounding your body,
Like a soft field of steady warmth.
With each breath out,
Feel the light spreading softly,
Loosening any tightness,
And offering reassurance.
Allow the light to travel down into the belly,
Bringing grounding and steadiness.
The light continues slowly down the hips,
The legs,
Softening the thighs,
The knees,
The calves.
The light flows into the ankles,
The soles of the feet,
Each toe gently relaxing.
Now let the light move through the shoulders and arms,
Flowing into the elbows,
Wrists,
Palms of the hands,
Into the fingers,
Each one softening and at ease.
Let the light gently rise up to the neck and jaw,
Softening the face,
The cheeks,
The space around the eyes.
Feel the light rest at the crown of the head,
Spreading softly,
Bringing a sense of quiet and ease.
Now,
Sense the entire body cocooned in this warm,
Radiant,
White light,
Held and supported,
Resting in ease,
Nothing to change,
Nothing to fix,
Just warmth moving gently through the body.
If thoughts arise,
Allow them to drift into the light and gently fade away,
Returning to the rhythm of the breath.
Softly,
Repeat inwardly,
I am safe in this moment,
It is ok for me to slow down,
My breath is supporting me.
Let these words settle into your body,
Now imagine the breath moving through you like a calm tide,
Inhale the tide rises,
Exhale the tide gently recedes,
Let the gentle rhythm of breath create a sense of grounding.
Rest here for a few more moments,
Breathing softly,
If anxiety is still present,
Allow it to soften within this rhythm as the body settles.
Begin to notice the space around you,
The surface beneath you,
The sounds in the room,
Gently wiggle the fingers and toes,
When you are ready,
Slowly open your eyes,
And remember,
You can return to this breath whenever you need support.
Thank you for taking this time for yourself.
Namaste.
