Welcome to this guided meditation for anxious attachment.
My name is Diane.
In this meditation,
You will learn practices for healing anxious attachment with self-soothing and positive thinking.
Let's begin by closing our eyes and focusing on the breath.
As you relax and observe the breath,
Notice how it naturally deepens.
Notice the muscles of your face and neck.
Allow these muscles to soften and relax.
Notice the muscles of your shoulders and arms.
Drop your shoulders and breathe down deeper into your body.
Feel your hands growing warm and tingly.
With the increased flow of energy,
Feel your legs growing heavy as you ground yourself with the energy of the earth.
Now I'd like you to imagine that you are relaxing on the beach.
It's a beautiful day with a clear blue sky.
A light breeze is blowing on your skin.
Feel the warm sun on your shoulders.
Breathe in the fresh air.
As you are relaxing,
You remember the last time that your anxious attachment style was triggered,
And you notice the unpleasant feelings that come up.
Now place your hand over your solar plexus,
Which is located about three inches above the navel.
Imagine that warm,
Soothing energy is flowing from your hand into your solar plexus.
Breathe deeply into this area.
Now repeat these words in your mind.
Even though I feel anxious,
I still love and accept myself.
I will repeat the phrase.
Even though I feel anxious,
I still love and accept myself.
Practice saying these words for one minute.
Now I'd like you to observe the negative pictures that you make in your mind whenever you feel anxious.
For example,
You might be making a picture of your partner with the disapproving look on their face.
Or maybe it's a picture of them ignoring you,
Or even leaving you.
Choose a picture and see it clearly in your mind's eye.
Now shrink the picture until it's very small,
Like the size of a postage stamp.
Take out all the color and make the picture black and white.
Now throw the picture into the ocean.
Watch as it gets caught by the waves and carried far away from shore.
Observe it slowly dissolving until it completely disappears.
Now I'd like you to create a new,
More positive picture.
Imagine a happy scenario with your loved one.
Make the picture big and colorful,
And place it in the center of your mind's eye.
Take one minute to practice making pictures.
Whenever anxious attachment resurfaces,
Go through this process.
It will reprogram your mind to think more positively about your relationship,
And calm your anxiety.
Now I'd like you to think about the behaviors that you engage in when you are feeling anxious.
Are there any self-sabotaging behaviors,
Like neglecting your self-care or other aspects of your life?
Take 30 seconds to identify these behaviors.
Self-care is the practical side of caring for your inner child.
When the inner child is not being taken care of,
It can attach to others in unhealthy,
Codependent ways as it tries to get its needs met.
To heal from anxious attachment,
It is essential to take care of your inner child.
Make sure to eat regular meals,
Go to bed on time,
And exercise regularly.
The inner child feels comforted by having a predictable schedule.
Take a minute to think of how you can practice better self-care.
Another way to heal anxious attachment is to focus on things other than the relationship.
Not only does this reduce anxious thoughts,
But it also helps you to self-differentiate.
A healthy relationship requires two independent adults who come together to share the experience of relationship.
Engaging in creative hobbies will help you to create your individual identity.
Take one minute to think of creative activities that you can do.
Now it's time to come back from the meditation.
Take a deep breath and feel your body.
When you are ready,
Gently open your eyes,
Stretch,
And come back to the present moment.
