Good morning.
Welcome to this guided meditation for alleviating the waves of anxiety and stress we sometimes experience after sleeping.
These waves can be very intense and distressing,
And interestingly they can be quite strong particularly after sleeping well.
This meditation also works for any negative emotion that you find rises up intensely after sleep.
Begin by simply noticing the sensations of breathing.
Just allow the breath to rise and fall,
And do not do anything to the breath,
Just allow it to be natural.
How does it feel to breathe?
By simply resting your awareness on the sensations of breathing,
You will find that in time the breath naturally deepens itself.
Become fully aware of this present moment.
There is no next moment,
So there is no day ahead that we have to think about at this time,
Instead just allow your awareness to be fully here and fully now.
Just this.
Just breathing into the present.
There is no future,
There is no past.
These things are just products of the mind.
Your awareness is here,
Awareness is now,
And your breathing is here,
And your breathing is now.
So remaining fully within the here and now.
Just a sense of being.
Now you may be experiencing those waves of anxiety,
Stress or negative emotions rising.
Simply notice the physical sensations.
Do not go up into the mind,
Into all of the stories and narratives that seemingly arise out of the emotion.
Instead just go to the emotion itself as it is experienced in the body.
How does it actually feel in the present?
This can be a challenge as we ordinarily associate so much psychological suffering to the physical sensations in the body,
But just seeing if it's possible now to simply be aware of the physical sensations of this anxiety and stress.
It may be tight,
There may be heart racing,
There might be sweating,
There might be shaking.
Just keep breathing nice and deep,
Nice and slow,
And continue to be aware of the present which is now including all of the physical sensations relating to emotions.
And just a sense of allowing,
A sense of accepting.
These physical sensations are allowed to be here.
Just keep breathing,
Be aware of the breath,
Aware of the present,
And aware of bodily sensations.
And now feeling these sensations in the body without any words such as anxiety or stress.
Attach no labels to the sensations themselves and just feel them as they are.
Just feeling the sensations as they are,
With no words,
No analysis,
No interpretations,
No implications.
Not seeking for a cause of why that feeling is here.
Just don't worry about any of that.
Instead,
Just allowing yourself to feel what is present.
And noticing if we do not attach any mind activity to the physical sensation itself.
Is the physical sensation really so bad?
It may still be unpleasant and uncomfortable,
But it's no longer unbearable.
It's simply unpleasant and that is okay.
Unpleasant can be accepted,
Can be observed in awareness within this sense of being.
And do not try to get rid of the sensation or change it in any way.
Just allow it to be there and notice that in the present,
Without any stories attached to it,
It doesn't actually feel so bad.
This is how these waves that rise in the morning can be neutralized.
Upon detecting the presence of anxiety and stress,
You will no longer panic.
Because these feelings,
This energy,
Can be noticed,
Accepted and integrated into the present.
It is the mind that suffers from the emotion.
But the emotion and physical sensation itself is simply not a problem.
Thank you for doing this meditation with me this morning.
I hope the rest of the day goes smoothly and is happy,
Healthy,
Peaceful and productive for you.
Take care,
Be well and stay present.
