Wherever you are right now,
Find a comfortable position,
Preferably in a quiet place.
You can close your eyes,
Leave them open,
Or leave them just kind of half open.
Anxiety occurs when you are thinking about something threatening that you can't do anything about,
Because it's not really happening in the moment.
Fear is a healthy,
Protective response if you are face to face with immediate danger.
But if you are safe at home thinking about something that might happen,
Or something that happened a long time ago,
And you are overwhelmed with anxiety,
You are suffering needlessly.
During this meditation there will be a mixture of guiding instructions and also some important relevant statements.
Just follow the guidance,
And after each statement,
Contemplate what was said and absorb it.
The antidote to anxiety is to loosen its grip on your mind through observation and detachment,
And to be fully present in the moment.
Non-judging observation is a powerful tool to bring some immediate relief from anxiety,
And the body is a perfect instrument to help bring you into the here and now.
To begin,
Bring to mind a mild or moderate anxiety that has been a challenge for you.
Don't start with something overwhelming,
Just something mild or moderate that you have had difficulty with.
Now just observe the anxiety and say to yourself silently in your mind,
I see this anxiety,
I see the fear.
Say this to yourself a few times without judging or engaging with the anxiety.
Notice that by observing,
You immediately have a little bit of distance from the anxiety.
You can use this simple powerful technique anytime,
Anywhere,
To gain a little bit of immediate relief,
A little bit of distance,
To gain a little bit of breathing room between yourself and anxiety that has gripped you in the moment.
You have begun to loosen the iron grip of anxiety.
Now we will move more into the present moment and will begin by watching the breath.
You may ask why the breath?
You can only breathe in the present moment.
For a moment now,
Just watch your breath.
Follow each breath in and out like watching waves at the shore.
Let everything else be as it is and just follow your breathing.
Let your breathing relax and notice it slows down a little bit as you just follow each breath in and then back out.
Notice the gentle relaxed rhythm of your breathing as you just watch it.
Be aware that within you there is a miraculous intelligence and energy that keeps your body breathing every minute of every day throughout your life.
This is another dimension of your consciousness.
Now slowly move your attention to your whole body.
Contemplate the amazing awareness you have of your whole body even if your eyes are closed.
This too is another dimension of your consciousness and intelligence.
Now we will move your attention to a single part of your body.
We could choose any part,
But for now just move your attention gently to your left forefinger.
Don't look at it or think about it,
Just be aware of its presence.
Notice that you have a conscious awareness of your fingers existence even if you can't see it or feel any particular sensations from it.
Your forefinger isn't doing anything.
It is just being present in the moment,
Just being.
When your consciousness is on your finger,
You also move into the present moment.
Just be present in this moment and be aware of your left forefinger.
Notice how you can sense just what size and shape your finger is.
Be aware that you could send a signal with your mind at any time and instantly move your finger.
Also be aware of the little bones,
The muscles,
The blood vessels and capillaries,
Also perfectly designed for your body.
Now slowly move your attention to your eyes.
A lot of tension from anxiety is stored around your eyes.
Let them relax and feel the tension leaving.
Just be aware of your eyes and all that they bring into your world.
Be aware of how amazing these two little spheres are,
Bringing you the miraculous experience of sight.
Let your eyes relax and contemplate the incredible complexity of their design.
Contemplate the exquisite simplicity of gazing out upon the world.
Notice that while you are contemplating your eyes,
You are in the present moment and all other mental activities fade into the background.
Now observe your mind for a moment and notice any difference from when you began this meditation.
Slowly return your attention to your breathing.
While your mind was focused on your finger or on your eyes,
You probably stopped thinking about your breathing.
When the mind is engaged with something,
Everything else fades into the background.
When your mind is on your breathing or focused on your body,
You become more present and anxiety becomes more absent.
Follow your breath.
Gently in and gently out.
The breath follows the mind and the mind follows the breath.
When you calm your breath,
You calm your mind.
When the mind runs wild,
Your breathing becomes faster and erratic.
Now with each in-breath,
Visualize peace flowing into your whole body.
With each out-breath,
Visualize all tension and negativity flowing out of your body.
When you are in the moment,
You are allowing peace.
Peace is not something you acquire,
It is your very nature,
It surfaces naturally when you are fully present.
Welcome peace with each in-breath and release all tension and anxiety with each out-breath.
Do this now for a few breaths.
Breathing peace in,
Breathing anxiety out,
Allowing peace,
Releasing anxiety.
Welcoming peace.
In this moment you are safe.
You can return to this moment anytime you need relief from challenging or unpleasant worries or anxieties.
You can revisit this meditation as you need to,
To strengthen your ability to observe without judging and to become more fully present in the moment.
If your eyes are closed,
Slowly open them.
Observe the calm even flow of your breathing.
Let go of any remaining anxiety and allow peace.
