Hello and welcome to this SOS Anxiety Meditation.
My name is Anna and I am here to guide you out of this distressing anxious feeling.
Let's begin.
Start by finding a comfortable place where you can sit or lie down without distractions.
Close your eyes if that feels right for you or keep them softly open with a gentle gaze.
Take a moment to feel the connection between your body and the surface beneath you.
Whether it's the floor,
A chair or your bed,
Notice the support it provides.
You are safe and you are supported.
Now bring your attention to your breath.
Without trying to change anything,
Simply observe the natural rhythm of your breathing.
Notice the cool air as it enters through your nose and the warm air as it leaves.
Feel the rise and fall of your chest or the gentle expansion of your belly with each inhale and exhale.
Imagine there is a balloon inside your stomach.
Inflate the balloon with each inhale and deflate it with each exhale.
Picture the anxiety as dark smoke being blown away with your breath,
Leaving you lighter and more at ease.
Focus all your attention on this exercise.
If anything distracts you,
Gently return to it.
When anxiety takes hold,
It can pull us out of the present moment and into a whirlwind of worries about the past or future.
To anchor yourself back in the present,
Let's engage your senses.
Start with your sense of touch.
Notice the texture of the fabric beneath your fingertips,
The sensation of the air on your skin and the sensation of your clothes touching your body.
Next,
Notice if there are any smells or tastes present.
Perhaps there is the scent of fresh air,
A nearby candle,
Or even the taste of your breath.
Allow these sensory experiences to anchor you in the present moment,
Reminding you that right here,
Right now,
You are safe.
Let's move into a quick body scan to help you reconnect with your body and release physical tension.
Starting at the top of your head,
Slowly bring your awareness down through your body,
Scanning for any areas of tightness or discomfort.
Begin with your forehead.
Notice if you're holding any tension there.
If you are,
Imagine gently smoothing it away with your breath.
Next,
Move down to your jaw.
Often we clench our jaw when we're anxious.
If you feel any tightness,
Allow your jaw to soften and your teeth to gently part.
Now bring your attention to your neck and shoulders.
These areas often carry the weight of stress.
As you breathe in,
Imagine drawing calm,
Soothing energy into your shoulders.
And as you breathe out,
Allow them to drop away from your ears,
Releasing any tension they may be holding.
Move on to your chest and belly.
Notice any sensations there.
Then take a deep breath in and allow this area to relax as you exhale.
Focus on your lower back.
This is where we carry a lot of tension.
Tune into any sensations and simply notice them without judgment.
Then inhale deeply and exhale fully as you feel your lower back let go of the stress.
Now move your awareness to your legs.
Take stock of what is present there.
Breathe in and feel your legs getting heavier and heavier with each exhale.
Heavier and heavier.
More and more relaxed.
Finally,
Notice your feet and any stress they are holding.
Inhale all the way.
Then allow any tension to melt away with the exhale,
Leaving you feeling more grounded and connected to the present moment.
Now I'd like you to visualize a safe space.
A place where you feel completely secure,
At peace and protected.
This could be a real location,
Like your home or a favorite vacation spot.
Or it could be an imaginary place that feels comforting and serene.
Imagine yourself in this space.
Notice the details.
What do you see around you?
What are the colors?
What time of day is it?
What sounds can you hear?
What is the temperature like?
Is there a breeze or is the air standing still?
How does the air feel on your skin?
What smells can you discern?
Spend a few moments immersing yourself in this safe space,
Allowing it to wrap you in a cocoon of comfort and tranquility.
Let's now introduce a calming mantra or affirmation to help quiet the mind and reinforce the sense of peace.
Repeat the following words either silently or out loud.
I am safe.
I am calm.
I am in control.
This moment will pass and I will be okay.
I am grounded.
I am secure.
I am at peace.
Now pick one of these affirmations and repeat it three times.
Let the words resonate with you,
Helping to shift your focus away from anxious thoughts and toward a sense of calm and control.
When you're ready,
Begin to bring your awareness back to the present moment.
Take a few more deep grounding breaths,
Feeling the support of the surface beneath you and the calmness within you.
Gently begin to wiggle your fingers and toes,
Gently reawakening your body.
When you feel ready,
Open your eyes,
Bringing with you the sense of calm and grounding you've cultivated during this meditation.
Remember,
You have the tools within you to ground yourself,
To soothe your mind and to restore your sense of peace.
Take a moment to thank yourself for taking this time to care for your mental and emotional well-being.
You are strong.
You are resilient.
And you are in control.
Carry this sense of calm with you as you move forward,
Knowing that you can return to this place of peace whenever you need it.
Namaste.
