Welcome to this five-minute somatic reset for anxiety and panic.
This meditation is to help you come back to your body when you're feeling a little bit disconnected and overwhelmed.
So I'm going to have you start with noticing where your body is making contact with the earth or with what is supporting it.
So you can do this if you're standing,
Sitting,
Laying down.
Just starting to notice where your body is making contact with what is supporting it.
This is something you can do over and over again,
Just to help you come back to your body.
Starting to notice your breath.
Without changing it.
Just getting a sense of what your body is naturally doing to take care of you.
And it might be helpful to start to notice some sounds around you.
Could be nearby or far away.
It could be the sound of my voice and then the sound of silence in between the words.
Could be the sound of your breath.
And then coming back to the support.
Noticing your feet if they're contacting the floor.
Your body being supported by your mattress.
Or your back being supported by the chair or cushion under your legs.
Just noticing any thoughts coming up or how your mind is trying to make sense of anything or maybe feeling pressure.
We got to do something or what is this?
Just notice those thoughts.
And drifting them down like leaves on a river or floating through the air gently.
We don't need to get caught in them right now.
My invitation to you is to do less.
So the only thing you need to practice doing is noticing.
And then when you notice that your mind is starting to get loud or you're caught in a story,
Come back to what is supporting your body right now.
And noticing your breath.
Let's keep it simple.
And can you give yourself this break,
Committing to just trying this.
And it's not about being perfect or making it look a certain way or even attaining some kind of feeling.
But the fact you're even just trying it is signaling to your body,
To yourself,
You're trying to bring support and ease.
So if there's anything that would help you feel even 1% more comfortable or supported right now,
Just getting curious of what that might be.
It could be a gentle shift in your posture.
Maybe your body needs to take a bigger exhale or inhale.
And then coming back to what is supporting your body.
Noticing if there's any urge,
Again,
To do anything,
To move,
Maybe to run or,
Oh,
This is so hard to sit still with this.
There's no wrong experience here.
This is just gathering information and bringing support and increasing your tolerance for maybe some discomfort that you can actually tolerate a little bit more so you can stay longer,
Stay with yourself.
So I recommend you use this anytime you need a little check-in,
A little reset,
Come back home,
Come back to your body.
Let's get a sense of what's going on.
Have a good rest of your day.
