Hello,
Welcome to this meditation led by Claudia Silas,
A mindful movement and meditation teacher.
Welcome.
Whatever is happening right now in your body,
In your mind,
I want you to pause,
Open your eyes,
Look around you at the space you're in.
Really take in the space and check to see if there is any immediate danger confronting you.
Scan the space around you.
Really notice the colours and the objects.
And if there is no immediate danger,
I want to remind you that you are safe.
Nothing here can harm you.
Begin to turn your attention towards your breathing.
No matter the pace of your breathing,
Just start bringing in some awareness.
Remind yourself that breathing is an automatic function.
Your body will automatically continue to breathe.
And whether you're having a panic or anxiety attack,
Remind yourself that this will not last forever.
Whatever sensations you're experiencing in your body,
Thoughts that you're experiencing in your mind,
These will not last forever.
They are temporary.
Continue to observe your breath,
The automatic function that occurs within your body.
And perhaps you notice that your breath is moving most strongly in one area of your body.
Maybe the chest,
The belly,
The rib cage,
The sensation of breath coming into your nose or out of your mouth.
And just watch this one space.
Don't change anything or try and slow down your breath.
Simply become more aware of it.
Even if your breathing is fast-paced,
You are still breathing.
There is still breath coming into your body.
Continue to observe your breath.
When we are in a state of worry,
When we have a lot of concerns running around in our mind,
Our body is kicking and we begin to feel a physical response.
This physical response is an anxiety attack and it feels different for all of us.
And it can feel really alien,
This response,
Like something you've never experienced before.
But I want you to assure yourself that this is just your body's way of protecting you,
Protecting you from danger or perceived danger.
Continue to observe your breathing.
When we start to panic about the physical sensations in our body,
This is when our anxiety attack can develop into a panic attack.
This doesn't mean that the physical sensations you experience during an anxiety or panic attack are fake.
They are there,
They are definitely happening.
But it is a response to your anxiety rather than something more serious.
Continue to observe your breathing.
We are going to work now to slow down just a little.
Try not to force and try not to put too much pressure on yourself,
But just see if you can let your breathing settle down.
The sensations you feel in your body may take a little longer to subside,
But continue to settle your breathing down.
Continue to bring more awareness to this automatic function that keeps you alive.
Breathing in,
Breathing out.
Automatic.
Feel your body settling into the space beneath you.
So whatever part of your body is connected to the floor,
To your chair,
To your bed,
To wherever you are,
Just feel your body settling into that.
Settling with your breath.
Remind yourself that you are safe.
Remind yourself that whatever is happening is just your body's way of protecting you in response to your anxieties,
Your concerns,
Your worries.
This is not permanent.
Continue to settle and slow down.
Become easy in your breathing and in your body.
And if there are any emotions bubbling up,
Just allow them to surface.
Hold them in your awareness.
At the same time,
Continue to let your body and breath soften.
And I want you to begin giving a little bit of love and compassion towards yourself,
Because what you're experiencing currently is not easy.
The same way that you would wish no close friend or family member to go through what you're going through right now,
Wish that same thing for yourself.
Recognize for yourself that what's happening is really difficult.
And just extend yourself some love and some compassion as you continue to settle the breath and your body.
Slowing down.
Sometimes the sensations we experience during an anxiety or panic attack can linger.
So even after this meditation,
I want you to remind yourself that you're safe.
Remind yourself that this is not permanent and it will pass.
I'm going to leave you in a moment,
But I want you to stay as long as you need to with your breathing,
With your body,
Just allowing it to settle down.
Whilst continuing to give a little bit more compassion,
Love and warmth to yourself in this moment.
Give yourself time and space.
