Welcome to this SOS meditation for anxiety.
This practice is designed to help you find immediate relief and regain a sense of calm and control.
Start by finding a comfortable position where you can move freely,
Either sitting or standing.
Begin by placing your feet firmly on the ground.
Feel your connection between your feet and the earth.
And imagine roots growing from the soles of your feet into the ground anchoring you.
Now take a deep breath in through your nose for a count of one,
Two,
Three,
Four.
Hold for a moment and then exhale slowly through your mouth.
Four,
Three,
Two,
One.
We'll repeat this pattern.
Inhale one,
Two,
Three,
Four.
Hold and exhale out the mouth.
Four,
Three,
Two,
One.
One more time.
Inhale one,
Two,
Three,
Four.
Hold and exhale.
Four,
Three,
Two,
One.
If you need a bit more time here,
Pause this meditation and continue this deep,
Steady breathing,
Allowing your breath to become your anchor.
We'll now incorporate some gentle movements starting with your hands.
Gently squeeze your hands into fists as you inhale and release them as you exhale.
Feel the tension build up and then melt away with each breath.
Inhale to squeeze your hands into fists and exhale to release them.
One more time.
Breathe in and squeeze your hands.
Exhale to release.
Now as you breathe in,
Lift your shoulders towards your ears,
Holding for a moment and then as you exhale,
Let your shoulders drop down and soften.
We'll do this two more times.
Breathe in,
Lift and shrug your shoulders towards your ears.
Exhale and drop them down.
One more time.
Breathe in,
Squeeze your shoulders as tight as you can and exhale.
Drop them down your back,
Feeling your tension release.
Now slowly bring your chin to your chest and gently roll your right ear to your right shoulder and then gently bringing chin back to chest,
Bringing left ear to left shoulder and again,
Chin to chest,
Right ear to right shoulder,
Chin to chest,
Left ear to left shoulder.
You can continue this movement with your breath,
Inhaling through your nose and exhaling out your mouth.
Now slowly return to a neutral position and if your eyes are open,
Gently close them,
Tuning back in with your breath.
Inhale for one,
Two,
Three,
Four,
Pause and exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Pause and release four,
Three,
Two,
One.
One more time.
Inhale one,
Two,
Three,
Four,
Hold and release four,
Three,
Two,
One.
Return your attention to the connection between your feet and the ground beneath you and as you do,
Imagine a warm,
Calming light traveling from your feet up through your legs,
Your torso and into your head.
This light brings a sense of peace and stability surrounding you in the present moment.
To reinforce your connection to the present,
Gently tap your fingers on your thighs,
Feel the sense of touch,
Focusing on the here and now.
As you tap,
Repeat silently to yourself,
I am safe,
I am grounded,
I am in control.
This feeling will pass.
Now gently tap your fingers on your arms,
Feel the sensation of touch and repeat,
I am safe,
I am grounded,
I am in control,
This feeling will pass.
Now come back to your breath,
Feeling the calmness and stability within you and when you are ready,
Gently bring your awareness back to your surroundings,
Knowing that you can return to this practice whenever you need it and remember you are not alone,
You have the tools to navigate through this moment.
Thank you for practicing with me.
