Lovingkindness For Anxiety

Close your eyes.

Inhale and exhale.

Sitting up comfortably tall,

Take a moment to notice the sensations going on inside your body.

Notice any aches or pains or tension.

Notice how each breath feels as it moves through you.

Notice how your body expands and opens on the inhales and releases and lets go on the exhales.

Feel the sensation of the breath moving in and out through your nostrils.

Feel the subtle movements of your lower ribs,

Your back and your belly expanding on the inhale and relaxing on the exhale.

See if you can make your breath feel like a massage.

As you notice your breath,

Start to explore what else is going on inside of you right now.

Notice any thoughts or feelings that are coming to your awareness.

Particularly notice if you're experiencing any thoughts or feelings of worry or anxiety.

When your mind starts to take you down these paths,

Try gently returning your awareness to the breath.

Return to that massaging sensation that each inhale and exhale can bring.

If the mind wanders away to your worries and cares,

Simply practice bringing it back to that moment to moment awareness of your breath.

And now allow your shoulders,

Your neck and your jaw to soften.

Continue to sit up tall but with less effort and force to your body.

Feel the growing sense of warmth at your heart center,

The area just under your breastbone.

Feel that warmth and loving kindness spreading throughout your body with every inhale and exhale.

And now slowly open your eyes.

Wiggle or stretch in any way that feels good.

Know that you can come back to this practice of mindful awareness of your breath anytime you're feeling stress or worry or you just need a moment of calm.