Hello there.
This practice may help if you're experiencing any extreme forms of anxiety,
In particular panic,
Or again,
Anything that's really raising your stress signals.
So I'll invite you now to take a moment to really orient to the space as best as you can.
Notice where you are,
Anything that you can even identify in your mind,
And then allow yourself to connect to your body.
Start to notice every part of your body.
Bring your attention to your toes,
Noticing the sensations in them.
Perhaps they're tingling or tense.
Maybe they're curled up right now.
Slowly move your awareness up through your feet,
To your ankles,
And calves,
All the way to your head.
You may pay particular attention to your chest,
Your shoulders,
Your neck,
And your jaw,
All of which may be more tense or experiencing more discomfort.
See if you can meet them with your breath,
And if it feels right to do so,
And you haven't already,
On the next breath,
Slowly close your eyes or lower your gaze.
Allow yourself to gently move your body.
There's no right or wrong way to move.
Simply let your body guide you.
You may stretch your arms,
Or roll your shoulders,
Or even sway from side to side.
Notice what it's like to experience this intentional movement,
Especially when you're not stimulated by your surroundings,
When you're focused on your body and what it's like to return to it.
Now notice what it's like to connect to your heart and to your gut,
As these areas are often most triggered when our stress response is activated.
At this point,
It may help to place your hand on your heart and the other on your belly,
And as you breathe,
Imagine a warmth and radiance traveling back and forth in these areas,
Your breath being the vehicle for expanding this energy.
This connection between your heart and your gut is also connected to the vagus nerve.
This is the nerve most activated during times of elevated stress.
So see if you can visualize that gentle,
Soothing wave travel down your body,
Calming your nervous system.
Continue to breathe as deeply as you can for the next few moments.
No matter what level your stress or anxiety may be at,
Just take notice of it.
Continue to validate it without judgment.
Observe what it may be trying to signal to you,
And even if there's no identifiable trigger,
Allow yourself to appreciate that it's here,
That it's trying to let you know it needs something in this moment.
Offer it your kind attention,
Acknowledging the fear or anxiety you're feeling without judgment,
Meeting it with your breath,
Relieving it,
And connecting to the present moment that much more.
Each inhale and exhale is an anchor that keeps you grounded.
If your hands are still on your heart and your belly,
This may be the time to really attend to your sense of safety and connection.
Ask yourself,
What do I need?
And allow yourself to listen to whatever arises within you.
Maybe you need comfort,
Maybe safety,
Maybe to be heard,
To trust,
To find peace.
Allow yourself to listen to these needs,
And offer whatever you can in relation to these needs with your breath.
See what shifts as you do so,
Reminding yourself that all our experiences vary and shift and change.
Continue to trust that you will work through the various emotions and sensations that you're experiencing now.
And once again,
Bring your focus back to your breath.
Inhale and exhale deeply,
Noting the calming sensation of your breath,
Filling your body,
Nourishing you,
Releasing any remaining tension.
When you are ready,
Gently return back to the space.
Take a moment to reflect on the experience,
How you feel currently,
Recognizing you have given yourself the practice of self-care and self-compassion.
You may even set an intention at this point to return to this practice whenever you may need to build resilience and a sense of calm,
Even if the stress response is elevated.
At any point throughout your days,
You can trust your ability to return to this practice,
Return to your breath,
And to listen to your needs.
Thank you for your practice.
