Welcome to this guided meditation for anxiety and nervous system support.
I'm so glad you've made this time for yourself.
And before we begin,
Let's acknowledge something simple and true.
Your attention is one of the most valuable and expensive resources.
In a world that constantly asks for it,
Choosing to bring it here,
To your own body,
To your own nervous system,
Is in itself an act of self-care.
So if you have your phone next to you,
Put it on silent,
Set any tasks aside for these next several minutes,
Limit distractions,
And allow yourself to simply be.
Offering your attention fully here.
And find a position that feels supportive.
You might choose to sit comfortably with your feet grounded or lie down.
Adjust a blanket if you need warm.
And grab a pillow if you need more support.
Notice what would help your body feel held and at ease.
And take a few moments to settle in.
And when you're ready.
.
.
Let your eyes close or simply soften your gaze looking down and forward.
And taking a slow,
Easy breath in through your nose And exhale gently,
Without forcing anything.
Just becoming more aware of the quality of your breath.
Again,
Breathing in.
And breathing out.
Beginning to invite softness and There's nowhere else you need to be right now.
Nothing you have to accomplish.
Nothing that needs to be solved in this moment.
Just simply allow yourself to arrive here.
And as you continue breathing,
Imagine that each inhale welcomes in steadiness,
Spaciousness,
And ease.
And with every exhale,
Imagine yourself releasing whatever feels heavy.
Height.
Or no longer necessary to carry.
Breathing in,
Calm.
And breathing out tension.
Breathing in a sense of safety.
And breathing out the effort of constantly holding everything together.
Just allow your breath to become natural,
Flowing at its own rhythm.
And begin to visualize this peaceful energy.
That's all around you as you settle into your body.
To the support beneath you.
And as you attune to your steady breath.
Notice the simple truth that in this moment Your body is being supported and held.
You are here.
You are breathing and right now you are safe enough to soften.
Now I want you to.
.
.
Visualize or imagine a beautiful golden light coming in through the crown of your head.
Slowly pouring down the length of your body.
Every part of your body that this light touches instantly and completely relaxes.
See this light moving down behind your eyes,
Relaxing all of the muscles around your eyes.
Imagine this light smoothing out your forehead.
Relaxing your temples.
And relaxing the space between your eyebrows.
Feel this light moving into your jaw muscles,
Releasing.
Allow your jaw to soften.
And let your tongue rest behind your front teeth.
Letting your face become completely and totally relaxed.
See and feel the warmth of this golden light moving into your neck muscles.
Releasing any tension that you're holding there.
Moving down into your shoulders.
Allow them to drop and fall away from your ears.
Releasing the muscles of your biceps and your triceps.
Moving down to your elbows,
Your forearms and your wrists.
All the way down to your hands and your fingers.
Now see and feel this light moving to the back of your body as well.
Relaxing the muscles between your shoulder blades.
Releasing your mid-back.
And relaxing your lower back Allow yourself to feel fully supported by whatever is beneath you.
As though your body can safely surrender its weight.
Totally and completely relaxed.
See and feel this golden light.
And allow this light to spread across your chest.
Your heart space down into your ribs and your abdomen.
Moving down your side body,
Relaxing your obliques.
Visualize this beautiful,
Healing,
Golden light.
See and feel this light moving into your hips.
Soften your glutes.
Relaxing the big muscles of your thighs,
Your hamstrings.
Moving down to your knees.
Your shins.
Your calves.
And your ankles.
All the way down to your feet.
And finally,
Your toes.
Your entire body is bathed.
And this golden healing light.
Imagine that this light now surrounds you completely.
Forming a soft cocoon of warmth and protection.
Don't need to push the world away.
Simply resting within a space where you are connected with yourself.
And allow yourself to float here.
Take a few quiet breaths.
And now you're relaxed.
From the top of your head.
To the tips of your toes.
And from this grounded,
Resourced place,
I invite you to turn your attention towards your relationship with anxiety.
Not to invite the feeling fully back in.
Or to relive it.
But simply to observe it from this place of safety.
And stillness.
As you are floating above it.
Notice where anxiety most often makes itself known in your body.
For some people,
It shows up in the chest.
Or perhaps a constriction in your throat.
Tension in your shoulders.
Or flutterings in your stomach.
Or maybe it appears as racing thoughts.
Just scan your body and notice where anxiety tends to land.
And when you find that place,
I want you to keep your attention there.
And allow your breath and this golden light to move towards it.
Breathing in.
Breathing out.
Your anxiety is not your enemy.
It's a signal that sends you information,
Letting you know there's something you need to pay attention to.
This brilliant system that's based on everything it has learned throughout your life.
Is working so hard to keep you safe.
So if it feels okay to do so Notice how hard it's worked.
See all of its efforts.
And maybe think it.
For all the ways it's been your protector.
And let it know that it's not needed right now.
Imagine breathing spaciousness into that area.
And as you exhale,
Letting yourself soften a little bit more.
And now with each inhalation.
I want you to breathe in this sense of calm.
Breathe in safety.
Breathe in the truth that in this moment you are okay.
And you are safe enough.
And with each exhalation.
Releasing the hypervigilance.
Releasing the need to scan for problems.
Releasing the catastrophic ideas about what might go wrong.
That you do not have to prepare for every uncertainty before it arrives.
Your breath can remind your body that this moment is different.
Allow your breath to soften that constriction.
Until you can feel expansion where the tightness used to be.
So take a few deep breaths.
Breathing into that area.
Sending that golden light to that space where your anxiety lives.
Now I want you to visualize yourself in a moment in your daily life.
When anxiety typically would arise.
Maybe it's when you open your email.
Or when you need to have a hard conversation.
Maybe it's worrying about the people you love.
We're facing a deadline.
Or a decision.
Or maybe it's the racing thoughts as soon as your head hits the pillow at night.
See yourself in that exact moment in your mind's eye.
And imagine that this time.
Before reacting automatically,
You pause.
You take one slow,
Nourishing breath.
Give yourself space.
Perhaps you place a hand over your heart or somewhere your body appreciates physical touch.
Silently remind yourself,
I am here.
I can meet this moment.
I can be with my anxiety.
Notice yourself in this grounded space.
Rooted and safe in your body.
You are learning to and willing to observe your inner experience with compassion instead of criticism.
You are a compassionate witness.
Each time you notice your nervous system becoming activated.
You are strengthening your capacity to respond with care.
Feel yourself releasing the belief that you must always stay on guard.
Releasing the pressure.
To predict every difficulty.
Simply notice the patterns.
And that you are becoming the observer without judgment.
Your nervous system is simply asking for your attention.
And now you know how to give it.
Feel the expansion in your chest as you release the belief that you have to be on high alert to be safe.
You are allowed to trust that you can handle whatever comes.
Allow your shoulders to soften.
Allow your breath to deepen.
And allow yourself to trust that you have inner resources available.
Even when life feels uncertain.
And we'll finish by offering your nervous system a simple rhythm to return to whenever anxiety begins to arise.
As you breathe in,
Silently repeat,
I welcome ease into my body.
And as you breathe out,
I allow my mind to settle.
Again,
I breathe in and welcome ease into my body.
I breathe out and allow my mind to settle.
I breathe in and welcome ease into my body.
I breathe out.
And allow my mind to settle.
Continuing to repeat it silently.
Breathing in and breathing out.
Comparing each phrase with your breath.
And I'll let you know when it's time to come back.
Now gently release the words.
And simply notice the quiet that remains.
Notice the feeling of your body resting a little more fully.
And take a moment to remember this feeling.
Committed to memory.
Know that this affirmation paired with your breath is a tool that you can use at any moment when anxiety begins to rise throughout your day.
Throughout your week.
Throughout the rest of this month.
And throughout your life.
And now it's slowly time to come back.
Pain.
9.
You're fully rested and relaxed.
Seven.
Feeling incredibly grateful.
6.
Five,
Feeling calm and safe in your body.
Feeling grounded and at peace.
You.
Slowly bring your awareness back to your body Begin to notice the sounds around you.
And start to blink your eyes open,
Letting your eyes readjust to the space around you,
Back to the room that you're in.
And gently stretch your hands.
Rock your feet.
Wiggle your fingers and your toes Maybe taking a full body stretch,
Reaching your arms up above you,
Reaching long through your feet.
Thank you for practicing for yourself.
And with me.
And I hope to see you again soon.
