This meditation is designed to help you get space from anxiety in the moments when you're feeling anxious.
However,
Sometimes meditation isn't the most useful tool when you're feeling very overwhelmed.
If you find yourself unable to sit still through this meditation,
Or you're feeling increasingly overwhelmed,
That's okay.
Pause the audio,
Take a break,
Go for a walk,
And come back to this meditation when you're feeling a bit more calm.
After practicing this meditation a few times,
You should be able to use this technique in the moments when you're feeling the most anxious.
Let's get started having a seat.
Plant both feet on the ground so you feel the connection to the earth.
Feel the stable,
Solid ground beneath you,
Holding you,
Supporting you.
You are safe in this moment.
No matter how overwhelmed you may feel,
No matter how uncomfortable you may feel,
You are safe.
You are supported.
This too shall pass.
Take a deep breath in through the nose.
Fill your lungs as deeply as you can.
Exhale out of the mouth with a sigh.
Imagine letting go completely.
Deep breath in through the nose,
Fill your lungs,
Imagine filling your whole body with breath.
Exhale out of the mouth with a sigh,
Completely letting go.
One more time,
Deep breath in through the nose,
Expand the breath,
Filling your whole body.
Exhale out of the mouth with a sigh,
Deeply,
Completely letting go.
The tricky thing about anxiety is that when we try to push it away,
That can make it worse and more intense.
So the key is to allow,
Not to fight anxiety,
But to simply get space from it,
To witness and observe it while remembering that you are not anxiety.
You are a calm and peaceful observer of anxiety.
Imagine that anxiety is like this fuzzy,
Chaotic energy,
Like a cloud of tension,
Emotion,
Thoughts,
Overwhelming energy like a tornado swirling around you.
When you're feeling the most anxious,
You're standing right in the center of the tornado.
But imagine taking a breath,
Taking a few steps back,
Pulling yourself out of that energy and looking at it from the outside as an observer.
Take a breath and take a few more steps back,
Zooming out with your awareness,
Looking at the chaotic energy,
See it swirling in front of you,
The thoughts,
The worries,
The feelings,
But recognize that you are not this energy.
You are a calm,
Peaceful observer of the energy.
Keep breathing.
Keep zooming out until you feel a substantial space between you and the experience of anxiety.
Notice that you are calmly breathing.
Notice the support beneath you,
Your feet connected to the earth.
Watch and observe the anxious energy,
Not fighting or resisting it,
Not needing to change it,
Simply allowing it to come,
Allowing it to be and allowing it to pass.
Allow allow,
Let go and allow.
This energy will pass and fade soon enough.
Just breathe and allow it to flow,
Allow it to move.
Remember,
You are the observer.
You are not the anxiety.
Keep breathing,
Connecting to the earth and zooming out more if you need to,
To find space from the anxious energy.
You can take deeper breaths whenever you need to.
When you feel that you have space from anxiety,
Imagine a warm,
Comforting,
Soothing energy beginning to wrap you up like a big hug.
This is the energy of your higher self.
This nurturing,
Comforting energy is here to make you feel safe and loved.
Your higher self whispers in your ear,
I'm here,
You are safe,
I'm not going anywhere,
I've got you.
No matter what happens,
All will be well.
Breathe into that warm,
Loving energy.
Keep feeling your connection to the earth and the warm,
Loving energy wrapping you up like a blanket.
You are safe to experience your emotions.
You are safe to experience your thoughts.
You are safe to experience anxiety,
Because after all,
Anxiety is just energy moving,
Passing by like a storm.
No matter what you experience,
You are the witness.
You are not lost or stuck inside the experience.
You are safe,
Grounded,
Present and supported,
Allowing emotions and thoughts to be and to pass by.
Notice the anxiety cloud starting to move farther away,
Starting to become smaller,
Fading into the distance.
Allow Allow Let go and allow Your higher self is right here,
Holding you,
Guiding you,
Watching over you.
You are never alone.
You are never wrong for experiencing anxiety.
You are always protected and safe.
Your higher self whispers to you,
I'm so proud of you.
I've got your back.
I'm not going anywhere.
You're safe with me.
You are loved.
Take a moment to absorb these loving messages from your higher self,
Feeling the warm energy surrounding you,
Knowing that if anxiety arises again,
That's okay.
It's just a passing storm.
You are the witness of the experience,
Able to step back and get space,
Feeling calm and supported by your higher self as you breathe and allow the storm to pass.
When you're ready,
Take a deep breath,
Open your eyes slowly,
And enjoy the rest of your day.
You are the witness of the experience,
Able to step back and get space,
Feeling the warm energy surrounding you.
