My name is Kari.
Let's see if we can calm down and meditate together.
If you're listening to this meditation in a place where you can sit,
Please sit down.
Please sit down with me.
I'd like you to sit in a way as if,
Quite honestly,
You're sat on the toilet.
Where you can put your elbows on your knees,
That position.
Lean forward,
Almost as if you're killing up on yourself a little bit.
Put your elbows on your knees,
Put your hands in a prayer position.
Bring your hands up so that your thumbs are leaning against your forehead.
Right there in the middle of your forehead where your third eye lies,
Your sixth chakra.
There's a pressure point right there that when you just put gentle pressure on it,
It starts to help you calm down.
It changes the feelings and the sensations inside of your mind and it's all happening subconsciously so you don't have to think about it.
With your head bowed,
Your thumbs on your forehead and your hands in a prayer mudra,
You're starting to create an energy inside of your body that's going to help you to calm down.
Take big deep breaths with me.
Don't pant and don't over exit with your breathing.
Just breathe nice deep slow breaths.
Try and do this at a pace that feels calming to you.
Make sure that you're leaning your forehead onto your thumbs so you can feel that pressure in the middle of your forehead.
We're together,
You're not alone right now and all you're doing is just breathing in.
Nice big deep breaths.
Your breathing is starting to help you to come back into a place of calm.
It's changing the sympathetic nervous system just by breathing nice and slow with me.
You can do this because you're in control of your body so any kind of anxiety or panic you're feeling right now,
Don't worry it's going to go away.
We're just breathing together and you might still be feeling the anxiety in your body.
You might still be experiencing the feeling of panic.
It's okay though,
It's going to subside,
Just stay with me.
Stay here with me.
Relaxing slowly together starting to see if you can just breathe into your shoulders.
Nice deep breaths into your shoulders.
Start to let your shoulders melt away from your ears.
Start to let your shoulders and the muscles in the back of your neck soften a little bit with me.
It's okay,
Everything's alright.
We're just taking a moment to calm down right?
We're just breathing together and calming down.
Stay with me and just repeat in your own mind,
Everything's okay.
I'm just feeling a little anxious.
I can handle this anxiety.
I can make it subside just as easy as it came.
I'm slow in my breathing.
I'm relaxing.
Everything is okay.
Say that to yourself please.
Everything is okay.
Really breathe deep and low now.
See if you can breathe all the way down to your tummy and let your tummy just almost rest on your legs.
Breathe out and feel your abdomen pull away from your legs,
Pulling back to your spine.
Breathe in nice and deep and let your abdomen fall and completely relax.
Put all of your focus and attention on your tummy fummy.
Yes you might still be feeling anxious.
It's okay.
Push it in the background.
Know that it's there.
Of course it's there.
That's why you're listening but just really feel into your tummy fummy.
Watch it as you breathe.
Breathe out and watch your tummy rise a little bit.
Breathe in and watch and feel your tummy expand and fall maybe gently onto your legs.
Remember you're leaning forward with your elbows on your knees.
You're creating this place,
This energy in your body by sitting in this position.
Push the fingertips together and feel the pressure of your fingertips joined as your hands are in prayer mudra.
Push in and relax.
Push in and relax.
Push in and relax as if you're pushing your fingertips together and then releasing the pressure.
As you push your fingertips in together make sure that you're still focused on your breathing but now you're also focusing on the feeling and the sensations in your fingertips.
Feel that feeling of tightness,
Fullness,
That pressure at the tips of your fingers because you're pushing them together.
Go into that sensation and focus all of your attention on it and now release slowly and let go and feel the flood of energy come back into your fingertips.
Feel the release as if the blood is flowing away.
Push in,
Hold it there,
Feel the pressure,
Feel the tightness,
Feel the fullness,
Release the pressing and feel the tingles and the sensations,
That feeling of the blood flowing around your fingertips.
Let all of your attention dwell in this place.
Again,
Let yourself know that everything is okay.
Say it to yourself,
Everything is okay,
I'm just taking a minute to calm down.
I'm taking a minute to be in my body,
To feel my breath,
To know that I am in control of my body and my mind and all I need right now is this breathing,
These sensations,
This moment in time to just stop the pattern of panic.
I can stop the pattern of anxiety.
I can already tell I'm feeling better,
Not completely but I am feeling better,
It doesn't feel as intense.
Feel yourself,
Tell yourself,
Everything is okay,
It's just my body reacting to something.
My body is smart,
So smart,
It just wants to keep me safe.
Now focus on pushing pressure onto your third eye.
So I want you to just lean into your thumbs,
Lean into your thumbs and feel the pressure.
Feel the energy and the connection of your thumbs on your forehead.
Allow that pressure to just filter back into your mind.
Feel it travelling back as if it's moving through your brain.
It's a comforting pressure.
Imagine that this pressure is helping you to release the anxiety,
To slow down any chemicals in your body that's causing the adrenaline and everything else to rush through your body.
This pressure that you're putting on your forehead,
On that pressure point where your third eye is,
Just push into it and see if you can feel the release,
See if you can feel that pressure causing you to relax a little bit.
It feels like you're giving yourself support,
You're holding yourself in that midst of angst.
This pressure that you can feel is you connecting yourself back to the earth,
Back to the ground.
You're in your body,
Everything is okay.
Everything is okay.
Just say that to yourself please.
You can say it out loud or you can say it internally.
Try them both and see what feels good.
If you're in a place where you can talk out loud and people don't think you're crazy then say it out loud.
Everything is okay.
If you're in the park and you don't want to speak out loud or you're somewhere public,
Internally is just as powerful.
Everything is okay.
This pressure feels good on my mind,
It feels good in my head.
This pressure makes me know that I'm not alone,
I can feel myself,
I'm with myself.
And you're listening to me and even though I'm not sat with you in person,
I'm with you.
I'm next to you.
I have been you so many times so I know how you feel.
Just trust me.
Everything is okay,
Right?
You're calming down more and more.
You're not alone.
You're in control.
You're stronger than you think.
Just breathe in the way that you're breathing,
Sit in the way that you're sitting.
It's doing magical things inside of your body,
Trust me.
Deep breaths.
Long,
Slow deep breaths.
Everything is okay,
Right?
You've got this.
You can calm yourself down.
You have the power to calm yourself down.
In any situation,
Tell yourself that I have the power.
Everything is okay.
It's getting better and better.
I'm calming down more and more.
I can feel it.
The pressure is helping on my forehead.
The breathing is helping.
Maybe press and release with your fingertips again.
Press and release.
Press for longer.
Stay pressed,
Stay pressed,
Stay pressed.
Feel,
Feel,
Feel.
And then release.
Feel the difference.
Let your mind focus on these feelings.
You're focused on being okay.
Everything really is okay.
I've got this.
I'm good.
I'm so much calmer.
I'm good.
I'm okay.
Even if there's a feeling of residue,
The slightest feeling of anxiety in your body,
Don't worry.
It's okay.
It's going to disappear.
It's going to go away.
Right now,
Notice you feel so much better already.
There's definitely a change and the change is just going to keep going.
It's just going to keep happening.
You're going to be fine.
Tell yourself,
I'm okay.
I'm going to be fine.
I'm going to be okay.
I really am okay.
Now,
Sit up.
Remove your elbows off your knees.
Straighten your spine and let your hands just relax and rest on your lap.
Close your eyes if you need to and take a nice big deep breath with me.
A nice big cleansing breath.
Breathe in through your mouth this time if you weren't before.
Breathe all the way down and then a big sigh.
Really release a nice loud sigh if you can.
Feel any final anxiety leaving your body.
You've got control of this and you can just breathe it out just as fast as it came.
You're the boss of your body.
You're the boss of your mind.
Trust in yourself.
A nice big deep breath once again.
Breathe in nice and deep through your mouth all the way down,
All the way down as full as you can and then really release it with some force.
Breathe out with some power.
Own your breath.
Let your shoulders completely relax.
You've taken back control.
All is well.
I'm okay.
Namaste.
You're welcome.
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