This is a meditation for if you wake up.
And you feel a bit of worry or anxiety.
In your body.
Or your mind.
And it's really normal to wake up in the night.
Our body is constantly moving through these cycles.
Of deep sleep into light sleep,
Back to deep sleep again.
So if you've awoken,
With some dread or stress.
Or anxiety.
The first thing that you can do.
Is begin to Just move from your head.
And the worry.
In the interpretation.
Into your body.
Moving down from your head.
Into your body.
What do you notice in this body?
Where is the epicenter?
Of the anxiety.
Or worry.
Where is it most intense?
What are you feeling in there?
And oftentimes we want to make it go away because it's painful or not think about it.
We want to push it down.
But tonight you're going to do something different.
You're going to take care of your anxiety.
You're going to take care of your worry.
You're going to need it.
You're in a comfort in.
So find that sensation in your body.
Where it's the most intense.
And bring your awareness there.
And begin by just allowing it to be here.
You can care for something.
By not running away from it.
By welcoming it and allowing it.
We don't have to be afraid of our fear.
So you can allow it to be here by breathing in and around.
This anxiety.
Making space for it.
And the bigger the worry,
The bigger the space that you create with your breath.
Breathing in.
And as you exhale,
Imagining breathing out.
Plenty of space.
For this to be here.
Breathing out.
Lots of room.
And if you're caring for.
Yourself and your anxiety.
You can also make that space warm.
So that you're breathing out warmth.
Take care.
In and around this sensation.
Breathing into it and out of it,
Warmth and care.
Warming it.
With gentleness.
Kindness,
You can be here.
Because whatever it is that you're worried about right now.
Is an indicator.
Of what you care about right now.
So you honor that in yourself.
I care.
That's why I'm worried.
Takes care of your worry.
You can tell you're here.
I'm here for you.
I'm not going to run away from you anymore.
There's enough space for you.
And I offer you warmth.
After you care.
And sometimes that in itself can transform the sensations.
But even if they don't transform.
You're still there for them.
Just like a baby that cries,
Even if it doesn't stop crying.
You still hold it.
In fact,
The louder it cries.
The closer you hold it,
The longer you hold it.
You can do that for yourself.
Holding yourself in this space.
Out of your head.
Into your body.
Creating space.
Offering warmth.
And you can stay in this space and do this practice for as long as you need to.
May you be one with yourself.
Be free from suffering.
May you be at peace.
Many blessings,
And good night.
