Hello,
And welcome to Meditation for Anxiety.
Begin by taking a deep breath in through the nose.
Exhale through the mouth and relax your jaw.
Continue to do this a few more times.
Breathing in gently through the nose.
And as you exhale,
Let your jaw and teeth relax.
Let out an awe sound and imagine the back of your neck relaxing.
Anxiety,
At its simplest form from the perspective of Eastern medicine,
Is simply a lack of oxygen to the body.
From a Western perspective,
Anxiety is a feeling of fear and worry with overwhelming thoughts and emotions that come from a nervous system that is in a fight-or-flight response.
We have the ability to control,
Manage,
Regulate,
And eventually completely let go of anxiety altogether through learning how to regulate our nervous system,
Increasing our breath and body awareness,
And bringing in a sense of gratitude and appreciation for the strengths that we have,
That we use to meet life every day.
Take a moment right now and allow a sense of appreciation for the fact that simply by tuning into this meditation,
You have taken steps to take care of yourself,
To respect yourself,
And to learn or continue skills that will bring you far in life and allow you to enjoy life to the deepest and fullest amount that you want.
Take a deep breath in through the nose.
And as you exhale,
Once again,
Smile from the heart.
Knowing your heart is deeply thankful for the decision to be here right now.
Many times when we face or experience anxiety,
We're breathing more shallow and bringing a lot of breath to the upper part of our body.
So in this moment,
We're going to practice bringing the energy down to the feet.
Position yourself,
If you have not already,
In a way where your spine is long,
Lengthened,
And relatively straight,
Whether you're sitting up in a comfortable position or lying down on your back.
Take a deep breath in through the nose.
And exhale through the mouth with a sigh.
And once again,
With a sense of appreciation.
Whether you feel or emote appreciation or not,
Does not matter in this moment.
Having an intention and knowing that you are thankful is enough.
Bring awareness to the bottom of your feet.
As you exhale,
Imagine the breath releasing tension from the back of your neck all the way down your spine,
All the way down your legs to your feet.
The next time you breathe in,
Imagine the ribs are able to move a little bit more easily than your last breath.
Imagine or feel the lower parts of your lungs,
Your lower ribs,
Expand just a little bit more as you inhale.
And as you exhale,
Remember,
In this moment,
I am safe.
Take a deep breath in through the nose and exhale.
In this moment,
I am safe.
Bring awareness to your limbs and acknowledge and have a sense of appreciation for the fact that they take you far every day,
Allowing you to be mobile,
To do all the activities that your mind,
Your life,
Your body requires.
Give thanks to your legs and your arms.
Take a deep breath in through the nose and exhale with a sigh of relief.
You are here.
There is nothing in this moment for you to do.
There is no one for you to be,
And there is nowhere for you to go.
In this moment,
You are safe.
Breathe in.
As you exhale with a sigh,
Relax your shoulders.
Learning to let go of anxiety takes time.
At first,
You might feel relief for one moment.
Eventually,
You'll have the ability and the skill to have relief for longer periods of time.
And for that relief to turn into a sense of deeper joy and appreciation,
A sense of confidence and calm,
Where you wake up willing and ready to meet your day,
Willing and ready to meet any stress or tension that may come along.
Where your focus is no longer that of fear or worry,
And your focus is on knowing you're safe,
Knowing you can be calm,
And knowing that there are so many beautiful aspects of life to enjoy,
Both within yourself and in the world around you.
Let it be okay if your mind is still spinning or worried or has anxiety in this moment.
Let it be okay that you are experiencing this exact moment in the exact way you feel right now.
Take a deep breath in through the nose and exhale with a sigh.
Smile from the heart,
Whether in your imagination or feeling a sense of relief and appreciation at the center of your chest.
In this moment,
I am safe.
You,
In this moment,
Have access to potential.
In every future moment,
You have access to potential and change.
You are unlimited in your ability and capacity to grow as a human at the exact rate and speed that you desire.
In this moment,
As you continue to breathe,
Appreciate the strength of your body for bringing you to this moment in your life.
Appreciate your intuition for clicking on this meditation and listening to the meditation this long.
Take a deep breath in through the nose and as you exhale once again,
Imagine or visualize all the tension in your spine and nervous system going down into the earth.
Let the earth take any chaotic energy in your body away,
Knowing it can use any energy to help heal the planet.
Anxiety is a lot of energy we experience in our body.
We can use this energy and transform it into creativity,
Into discipline,
Into focus.
If you experience anxiety,
That means you have an ability to focus,
To hyper-focus on aspects of your life.
At this point,
There's been a perspective that it's negative,
But remember that hyper-focus is needed in so many aspects of our lives.
And when we're willing to let go of judgment,
Our weakness can sometimes then be transformed into a strength.
Give yourself permission to release any perspective of yourself that no longer serves you.
And invite in a new perspective that the focus that you bring to life,
That you've seen as anxiety,
Can now begin to change.
And that you can transform this energy into a strength.
Take a deep breath in through the nose.
And as you exhale,
Once again smile from the heart.
Tune in to how your body feels in this moment.
After hearing these words,
Let your experience be okay.
Take a deep breath in.
And as you exhale,
Relax your jaw.
Relax your shoulders.
And imagine becoming more and more grounded into the center of your body.
Take the next moment to once again tune in to relaxing your entire body.
And as you move into the next part of your day,
Evening,
Or night,
Give yourself permission to be okay with your thoughts,
With your process,
With this moment.
Taking breaths,
Where you exhale and smile from the heart,
Knowing that you are facing the direction and the journey of healing.
You are on the journey to coming back to yourself.
