Hello,
I'm Sarah.
I know you're feeling very anxious or scared right now.
You're in fight,
Flight,
Or freeze,
Maybe with that frightening sense of doom crawling all around your mind and body.
I know,
I've been there.
I'm going to sit with you for the next few minutes and help your mind and body feel a little bit of the safety that it needs to feel right now.
As terrifying as it feels,
Anxiety and fear in all degrees happens.
It's just a part of being human.
Whenever you have a scary thought,
Just notice it and listen to my voice.
You're not alone.
I'm here with you.
Right here with you.
First,
If you have a pillow or a blanket nearby,
I'd like you to go ahead and grab it.
If you don't have a blanket or a pillow,
That's okay.
All right,
Now if you have a pillow,
I'd like you to pull it into your body.
Wrap your arms around it.
Fully hug it and squeeze tight.
Feel it against your skin.
Just hug it in.
If you have a blanket,
Go ahead and wrap it around yourself tight,
Around your shoulders,
Around your whole body.
Squeeze.
If you would like to use your arms instead,
Wrap your arms around your chest and your shoulders like you are giving yourself a big comforting hug.
Feel the blanket,
The pillow,
Or your arms against your body.
Notice what this feels like.
Notice the sensation of squeezing,
Of hugging.
Notice what your hands feel like,
Your arms,
Your shoulders,
Your stomach,
Your head.
Squeeze more if it feels good.
Maybe lighten the squeeze a little and see what that feels like in your body.
You might choose to let your spine curve forward and close your eyes,
Forming a tight ball.
This is your ball of safety.
This is your cocoon.
You can come here anytime.
If you have scary thoughts coming in and out,
That's okay.
This is part of anxiety and fear.
Even though they're scary,
They're just thoughts.
It might not feel like it,
But they're actually just neural firings in your brain.
See if you can just watch these neural firings come and go,
As if you're watching them on a screen in front of you,
And then bring your attention back to your cocoon.
Squeeze and hug and feel the safety of your cocoon as you breathe,
Even if it's hard to breathe,
Which is totally normal for anxiety and panic.
I'd like you to notice the cool air in your nose when you inhale,
And the warm air as you exhale.
Feel the cool air as you inhale,
And the warm air as you exhale.
That's it.
You're doing a wonderful job.
Now,
You can continue to huddle in your ball,
In your cocoon,
Or you can follow this next step with me.
Either is okay.
I'd like you to release your huddle just enough to bring out one of your hands.
I'd like you to form a pair of scissors with your fingers.
Now,
As you move your fingers,
Kind of in a cutting motion,
I'd like you to visualize cutting a boundary around yourself.
Just cut a boundary,
Just around your whole body.
Any sticky thoughts,
Anything that is attached to you right now,
I'd like you to notice it.
Notice what it is,
And then you can choose to cut it away for now,
As you cut that boundary around yourself,
Because you need a break.
Notice your boundary.
Maybe add some color to your boundary.
Maybe it's a red boundary or blue.
Maybe it's yellow.
Maybe it's golden.
This is part of your cocoon.
You can stay in here as long as you need,
And as you breathe,
Notice the cool air coming in and the warm air coming out.
Cool air coming in,
Warm air coming out.
Remember,
Emotions come in waves.
Fear comes in waves,
And this wave will come back down.
You may not feel a hundred percent calm and soothed,
And that's okay.
Emotions ebb and flow.
Thoughts come and go.
You can hold both the acknowledgement of how you feel and the intention that you will be able to navigate it.
You already are.
I'm sitting alongside you in spirit.
Whenever you need,
When you feel ready,
You can gently unfurl your body.
Slowly open your eyes if they're closed.
Look up.
Look down.
Look left and look right.
Notice what you see around you.
Notice that you are safe.
Feel your feet or any part of your body against the ground or chair,
Wherever you're resting.
Here you are in the present,
In this moment.
You have so much strength in you,
Even if you don't always feel it.
You really are a powerful force.
Thank you for inviting me to support you today.
I'm sending you love and a big hug.
