Welcome to the Anxiety Relief Meditation.
In this meditation we will cultivate mindfulness and focus through the practice of directed attention.
Whenever you feel anxious and would like support to calm your nervous system and bring some clarity into your world and provide peace to your mind,
Find a comfortable position and let's begin.
As you settle in your space,
Take a moment to bring awareness to your breath.
Inhale deeply,
Exhale fully.
Allow each breath to anchor you in the present moment.
Feel the natural rhythm of your breath grounding you in this experience.
Keep your attention on your breath.
Notice the sensation of the breath as it enters and leaves your body.
Feel the rise and fall of your chest or the gentle expansion and contraction of your abdomen with each breath.
You may be really aware of the thoughts that are racing through your mind as you try to relax.
There is no space for judgment at this moment.
Just bring your awareness to your thoughts,
Allowing them to float in and float out.
In your mind you can see a golden chest in front of you.
You walk up to it and you open the chest.
As you look you can see it is bottomless,
Almost like it is a portal to another universe.
This chest is here for you to send your worrisome thoughts to,
The ones you no longer want to keep.
As your thoughts float in and you no longer want to keep it,
Direct it into the bottomless chest.
You may audit your thoughts through the lens of,
Is it kind?
Is it helpful?
Does it serve me?
Does it make me feel good?
Allow yourself to keep the good thoughts,
The kind,
Helpful,
Self-serving thoughts that make you feel good.
You may notice that the undesired thoughts are your fears.
Acknowledge your fears.
Know that fears stand for false evidence appearing real.
Take a moment to acknowledge these fears.
Question the fears as to whether any of them hold a place in your life currently.
Do you see any evidence of these fears?
Is it that you are looking too far into the future and worrying about things that haven't happened yet?
It's okay,
You are safe.
The future hasn't happened yet and these things have not come true.
Bring your energy to the present and once again direct your attention to your breath.
Notice the sensation of the breath as it enters and leaves your body.
Feel the rise and fall of your chest or the gentle expansion and contraction of your abdomen with each breath.
You may notice that your body may feel a little more relaxed.
Bring your awareness to the present moment.
Where are you holding your anxiety in your body?
Can you feel any parts of your body that are tense?
Take a moment to become aware of this now.
Ask the areas of your body where you are tensing if it has any messages for you.
Just allow these messages to come up.
Take a mental note of these messages now.
Again bring your energy to the present and once again direct your attention to your breath.
Notice the sensation of the breath as it enters and leaves your body.
Feel the rise and fall of your chest or the gentle expansion and contraction of your abdomen with each breath.
You may notice that your nervous system is a little more calm.
Now just bringing your attention and awareness to your present day.
I want you to think about the supportive people that you have in your life.
Think about the things that make you feel safe in your life.
Think about the things that make you feel calm in your life.
Think about what positive thoughts drown out the negative thoughts.
In your mind start to take a look around at your life and acknowledge and show gratitude for all the amazing things that you have in your life right now.
Feel your body,
Mind and soul become lighter.
Bring your attention back to your breath.
Inhale serenity,
Exhale tension.
Feel the simplicity and beauty of each breath connecting you to the now.
As we conclude this focused attention meditation take a moment to express gratitude for this time of mindfulness.
When you are ready gently open your eyes and return to the awareness of your surroundings.
Carry this sense of focused attention with you throughout your day.
Thanks for joining me today for this meditation.
