This meditation may be done sitting or lying down.
Close your eyes and begin to go inward.
Observe your thoughts and your emotions.
And with your eyes closed,
Observe with your inner eye the world around you.
Observe any sounds.
Observe the temperature.
And now observe your breathing.
Calm breathing is like a golden key to being calm on the inside.
Take a couple of nice long deep breaths in through your nose and then out through your mouth.
Breathing fully each time.
Right now you're not trying to do anything.
Just breathing in through your nose and then fully out through your mouth.
Know that the feeling of anxiety,
Worry or panic will pass.
It's the nature of all sensations.
Like the occasional flare up of a desert wind or the way a fire flares up sometimes.
It will pass.
Everything always does.
You're just giving it the space to move through and to balance itself again.
You're not pushing away the feelings of anxiety as the resistance only intensifies the underlying sensation of fear.
You're simply accepting that you're experiencing these feelings right now.
While breathing,
Just allow yourself to feel completely safe and comfortable in this moment.
Just let go of any resistance that may be accompanying those feelings.
Let go of the subtle desire to avoid any part of your experience in this moment.
Let go of any desire to change or judge or alter your experience in any way.
Not judging it as good or bad or pleasant or unpleasant.
Not trying to make this moment be anything in particular.
Just letting go.
Just breathing.
In through your nose and out through your mouth.
Now bring your attention to your inner voice and gently begin to shift the inner messages that you give yourself.
With love,
Affirm the following message to yourself either silently or out loud.
Despite the feelings of nervousness and worry that I am experiencing right now,
I am just fine.
These feelings are part of the human experience and they will soon pass.
Begin to see these feelings of worry and anxiety and even the thoughts that generate them as mere sensations.
And like all sensations,
See these in turn as nothing more than secretions.
Not unlike other bodily secretions such as sweat.
Nothing more and nothing at all threatening,
Just something that the mind and body do.
Just observe this mental activity as if from a distance.
Not buying into it.
Not taking the bait.
But also not resisting it,
Just watching with curiosity.
Maybe even some amusement.
With an effortless effort,
You're simply enabling yourself to become more at ease while the feelings pass.
They're just secretions,
Just sensations.
Breathing in through your nose and out through your mouth.
Now bring your attention to your heart.
You might even place your palm on your heart.
When we get nervous or anxious,
Our heart beats faster so that blood and oxygen may get diverted to our muscles to prepare for danger.
Sending love to your heart with the voice of wisdom and love,
Assure your heart,
Your precious heart,
As if it were a younger,
More fearful part of you,
That there is no danger.
As if you were taking it by the hand,
Convey to it a feeling of calmness,
A feeling of safety and trust.
Tell it you forgive it for sending alarming messages.
And ask your heart if you may begin to work together to express these concerns in ways that are gentler and with a smile rather than with fear.
And now again,
Relating to that part of you that is eternal and wise,
Convey this sense of inner knowing and wisdom to that part of you that sometimes gets anxious.
And notice the sensation of calm as it begins to replace the old feelings of fear.
Breathing in through your nose,
Inhale the sensation of serenity and peace.
Bring these sensations of calmness into your heart and hold this breath there for a moment.
And then breathe out through your mouth to fully release any residual tension from your body.
Inhale a few times.
Exhale now as you affirm to yourself,
Either mentally or out loud,
My heart,
I love you.
And exhale as you affirm to yourself,
I now let go and trust that everything is okay.
And now exhale as you affirm to yourself,
I now let go and trust that everything is okay.
And exhale as you affirm to yourself,
I now let go and trust that everything is okay.
And exhale as you affirm to yourself,
I now let go and trust that everything is okay.
And exhale as you affirm to yourself,
I now let go and trust that everything is okay.
And exhale as you affirm to yourself,
I now let go and trust that everything is okay.
And exhale as you affirm to yourself,
I now let go and trust that everything is okay.
