Hello beautiful one.
If you're here,
I'm guessing there's been a lot going on in that incredible mind of yours.
A lot of planning,
Trying to figure things out.
A lot of that forward reaching energy that just exhausts you.
So let's start by taking three deep breaths together.
And I mean really together.
I'm going to be breathing with you.
So let's do a nice big inhale and hold and release.
And again,
Inhale.
Gently release.
And one more time.
Nice full inhale and release.
Great.
Here's what I need you to know.
And I want you to really take this in.
Anxiety isn't happening to you.
It's not some monster that's moved into your nervous system.
It's old code,
Old programming.
See somewhere along the way,
Your system learned that the way to stay safe was to never fully land here.
To always be scanning ahead,
Preparing for the worst,
Running scenarios through your mind,
Trying to control what hasn't even happened yet.
And I'm sure that that code served you well at some point.
I'm sure it kept you safe when things felt uncertain.
So we're not going to fight it or shame it or tell it to go away.
We're just going to stop feeding it.
Because here's the thing.
You don't have to fix anxiety.
You don't need to solve it or make it disappear.
You simply have to stop choosing it.
And you do that through mindfulness by returning right here to this present moment right now.
And that's what we're going to practice for the next few minutes.
So let's start by just noticing without judgment or fixing just what's actually here right now.
Is there anxiety present?
If there is,
Just see it.
Maybe it's tightness in your chest or a buzzing feeling in your head.
Maybe your shoulders,
The tense near up to your ears.
Maybe it's thoughts spinning about tomorrow or next week,
Or all the things you have to do.
Just notice.
Like an observer.
Oh,
There it is.
There's that anxious energy.
And here's what's really important to understand.
You are not the anxiety.
You are the one noticing it.
You are the awareness that can see it happening.
And that distinction is really key.
So right now,
Just notice if your mind is trying to pull you forward.
Is it trying to plan something?
Problem solve something?
Or prepare for something that hasn't even happened yet?
That's the old code running.
That's the program that thinks if it just thinks hard enough,
Plans well enough,
Or controls enough,
Then you'll finally be safe.
Just see it.
Name it quietly in your mind.
There's the forward-reaching mind.
There's the planning.
There's the old code.
You don't have to stop it.
Just notice it's happening.
Now here's where everything begins to shift.
Instead of following that anxious energy,
Instead of letting it pull you into the story about what might happen,
You're just going to gently,
Kindly,
Bring yourself back to right now.
And the easiest way to do that is through your body.
So feel the weight of your body right now.
Actually feel it.
Feel where you're lying down.
Feel the surface beneath you.
The mattress.
The pillow.
The duvet or comforter or whatever is holding you.
Feel the weight of your head and allow it to be heavy.
Feel the weight of your shoulders and allow them to soften and drop.
Feel your hips sinking into the bed.
Your legs heavy.
Your feet just resting.
This is you.
Right here.
Right now.
Not five minutes ago.
Not five minutes from now.
Not tomorrow.
But you,
Right here.
Now bring your attention to your breath.
You don't have to change or control it.
Simply notice it.
The breath coming in.
The breath going out.
The breath coming in.
And if your mind starts to wander,
That's completely normal.
Just bring it back.
Back to the body.
Back to the breath.
Back to right here.
And understand that this is the practice.
Not once,
But again and again.
Noticing when the mind reaches forward and gently bringing it back.
You're training yourself to choose presence over the forward-reaching code.
And every time you do that,
You're clearing the old pattern.
You're choosing a new reality.
You're choosing a different timeline.
So let's go a little deeper now.
Imagine that the anxious energy,
All that buzzing,
Tightness,
The spinning thoughts.
Imagine it's like a wave.
And you don't have to fight the wave.
Or stop it.
Or fix it.
You just allow it to be there.
And you don't follow it.
The wave comes and you stay here.
Grounded.
Present.
Breathing.
And underneath all that anxious energy,
There's something else.
There's a deep calm.
A deep knowing that you're okay.
That you've always been okay.
It's not something you have to create or manufacture.
It's already there.
You just have to stop choosing the anxiety long enough to feel it.
So right now,
Just soften.
Soften your jaw.
Your belly.
Soften your grip on everything.
And give yourself permission to feel the stillness beneath the noise.
To feel the calm beneath the wave.
And recognize that this is you.
This calm awareness.
This is who you actually are.
When the old code isn't in charge.
Let this feeling settle into your body.
Breathe it in.
Allow it to fill you up.
And understand that you are the chooser.
And right now,
You are choosing calm.
And peace.
Now when you leave this space,
When you drift into sleep or wake up tomorrow,
The anxious thoughts might come back.
And that's okay.
That's perfectly natural.
When they do,
You know now exactly what you're meant to do.
You'll notice them,
But you won't follow them.
And you'll gently bring yourself back to right here.
Back to your body.
Back to your breath.
Back to your body.
Reminding yourself that this is the practice.
Again and again.
Each time,
You're choosing differently.
Each time you do this,
You're clearing the old code.
And as you rest here tonight,
Your only job is to let go.
You don't have to figure anything out.
You don't have to solve anything.
You don't even have to fall asleep perfectly.
You just let yourself be held by this moment.
By the bad beneath you.
By your breath.
And by the deep quiet knowing that you are safe.
Everything else can wait.
Right now,
You rest.
Let the sound carry you.
Hold you.
And allow yourself to drift.
Knowing that you chose peace tonight.
You chose to come back here.
To drop the forward reaching.
To trust yourself,
Life,
And this moment.
And that choice matters.
Because it changes worlds.
So rest now,
Beautiful one.
You've done enough.
And you are exactly where you need to be.
Let sleep come when it's ready.
And until then,
Just breathe.
Just be here.
Knowing that you are safe.
