Hi there,
My name is Bri and I'm going to guide you through this moment of anxiety.
First I want you to keep your eyes open and do a scan of the room that you are in.
Noticing everything in the room,
Taking in the room and making sure you are safe.
Once this is done,
Remind yourself that you are safe.
And take a slow deep breath in through the nose and out through the nose.
You will begin to calm our nervous system by taking nice slow cool sips of air.
And when you feel comfortable,
Close the eyes and make yourself more comfortable either sitting or lying down.
Remember this is only a moment in time and you are safe.
We're going to do something called box breathing.
You may have heard of it before and as we're going through I want you to imagine drawing a box in your mind with every in breath,
Every out breath and the holds in between the breaths.
I will guide you through and we will breathe in for a count of four.
So we're going to start breathing in two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four.
Hold two,
Three,
Four.
In,
Two.
Hold,
Two,
Three,
Four.
Out,
Two.
Hold.
In.
Hold.
Out.
And hold.
I want you to resume regular breathing now.
Go back to your regular pattern of breathing,
But try if you can to continue breathing in and out through the nose.
When we breathe through our mouths,
It triggers the nervous system.
It triggers the nervous system into causing more anxiety.
I want you to imagine now that there are roots growing out of you and into the ground.
Deep into the earth center,
To the very core,
Grounding you down.
Imagine these roots with a transference of energy,
Moving stagnant energy out of your body and releasing it to the earth with love,
Releasing the fear energy and returning with love and kindness and compassion for yourself and what you're going through.
You have gone through this before.
You have gone through this before and you're going to be okay.
You're strong enough to handle your emotions and the anxiety and panic will not last.
You are strong.
You are brave.
You are ready.
If you would like,
You can lay for a while and listen to the music.
If you're going to be in your head,
Try grounding techniques such as breathing in and breathing out.
You can try counting down the techniques such as naming things you can feel on your skin and things you like about yourself.
If that doesn't work for you,
Counting down backwards from 10 or 100,
Whatever you would like.
It's going to be okay.
You are so brave and so strong.
Center your energy now.
Keep taking long,
Sweet breaths through your nose.
