Take a few moments here to settle in.
Perhaps you're sitting down on the ground or on a cushion.
Maybe you're sitting on a chair.
Perhaps you're laying down in your bed or on the earth,
Maybe on a yoga mat.
And wherever you find yourself in this moment,
Know that there's nothing you need to do right now.
Know where you need to be.
And that this is a safe space for you to arrive and to breathe and to release.
And if you're feeling anxious,
Maybe there's something that's weighing heavy on you.
Maybe you're feeling the heaviness of the world especially today.
And let yourself be anxious.
Settle it in your body and just notice it.
Taking a few deep breaths.
Breathing through it.
Returning to your body.
Definitely guide your awareness to where you feel that tightness or tension.
See if you can detach yourself just a little bit and observe it.
Become a silent witness.
Where does this feeling sit in your body?
Take a deep breath into that body part.
See if you can create a little more space.
When we're anxious or afraid,
Our body naturally tends to close up.
See if you can invite a little more room in here.
And if you feel like it's too much right now,
That's okay too.
Just stay with the breath.
And know that right now,
Right in this moment,
You are so safe here.
You are so held.
Know that you are not the feeling.
When you have a broken arm,
You don't say,
I am a broken arm.
Just as the broken arm is not you,
The anxiety is not you.
And even if it tries to take you over and you feel like it's all encompassing,
Know that it is not you.
You are not the body,
Not even the mind.
You are not your body,
Not even the mind.
With your next breath,
Imagine taking in the air as a glowing orb of golden light.
It's warm,
Like a little sun.
It's not hot,
It's not too cold.
It's the perfect temperature.
And with the breath,
You take it into your body and you bring it to the body part where your anxiety sits right now.
And you let the light fill that body part,
Encompassing it with its golden healing light.
There's no rush here.
It's okay if the anxiety stays present.
Maybe it even tries to fight a little harder to stay with you.
All is well.
Let the light fill your body,
Illuminate the dark corners,
Pooling light into all the nooks and crannies,
Slowly,
Slowly opening,
Creating more space.
You can place a hand very gently on your body part and imagine that your breath,
Imagine the golden light like the tides,
Washing in a way,
Penetrating through even the hardest of rocks.
With time,
It softens it and let the exhale be what carries it away.
You don't have to hold on to it anymore.
It's safe here to release,
To breathe it out.
Maybe even making a little sigh on the exhale.
Feel your breath deepening,
Your body naturally becoming stiller.
Feel the tension softening as you flow in and out with your breath.
I am not the body,
Not even the mind.
I am not the body,
Not even the mind.
Very slowly return back to the present moment.
Taking a moment to place your hands on your heart,
Give yourself a prayer of gratitude of thanks for taking this time here.
And when you're ready to come back to the world,
You can slowly blink your eyes open and return to the present moment.
