Releasing Anxiety

Gently close your eyes as you settle into this space.

Allow yourself to arrive just as you are without trying to force any feelings or sensations away.

Just honoring the way you are in this moment.

Often times when we are experiencing episodes of anxiety,

This will manifest in the body in a physical form.

So what do you feel in your body?

Just notice and try not to resist,

Just feel.

As you continue to check in here,

Notice what shows up.

Scattered thoughts,

Tightness of the chest,

Clenching of muscles within the body.

Again,

Try not to force these feelings away,

Instead just feel and soften.

Throughout this entire practice,

Perhaps you hold on to that idea of just softening,

Letting go of the resistance and really take that time to feel.

I breathe in relaxation.

I breathe out tension.

Repeat these words to yourself.

I give myself permission to soften in this place.

Inhaling I am and exhaling here now.

I give myself permission to soften in this place.

Inhaling I am and exhaling here now.

As you become aware of your body here and now,

Just notice what structure is holding you up.

Feel the firm support of the floor beneath you,

Holding you up,

Allowing yourself to find and establish stability,

Security,

And safety where you are.

I give myself permission to soften in this place.

Inhaling I am and exhaling safe and supported.

I invite you to scan your body from head to toe here in this moment.

Notice those areas where you are still holding on to tension,

Clenching,

Or tightening.

See if with every exhale you can begin to soften in those places.

I give myself permission to soften in this place.

Inhaling I am and exhaling relaxed and at ease.

Bring your awareness to your forehead,

Taking inventory of the muscles along the brow.

Let go and soften in this space like ripples in a pond beginning to smooth over.

I give myself permission to soften in this place.

Inhaling I am and exhaling freeing myself from stress.

Shift your awareness to your shoulders.

Notice if you can relax them away from the ears.

Allow the shoulder blades to slide down the back as they settle beside the natural curve of your thoracic spine.

I give myself permission to soften in this place.

Inhaling I am and exhaling able to let go of the resistance.

Become aware of your heart.

If it feels okay perhaps you bring your right hand to the center of your chest and place your left hand on top of the right hand.

Feel the strength of your heartbeat.

Notice as the breath moves in the rate begins to increase,

But as you release the breath slowly the heart rate does the same.

Let go of any dis-ease within your heart space.

I give myself permission to soften in this place.

Inhaling I am and exhaling present within this moment.

Bring your awareness to your chest and belly.

If it feels okay perhaps you bring one hand to your heart and the other hand to your belly.

As you gently hold yourself within this space,

Physically feel the breath moving in and out of the lungs.

Feel the rise and fall of your chest and belly as you bring greater ease to this space.

I give myself permission to soften in this place.

Inhaling I am and exhaling safe and in control.

Taking another moment here to scan your body completely,

Continue to send softness to wherever you need it today.

As you give yourself permission to continue to find ease,

I invite you to change your perspective about whatever is causing you anxiety today.

How can you find softness around that thing or event?

Perhaps you cannot exactly identify a source,

Maybe you find a way to soften around the unknown.

Take a moment to acknowledge it and then gently release it,

Let it go.

I give myself permission to soften in this place.

Inhaling I am and exhaling free of anxiety.

Take a deep breath in through your nose and release it completely out of your mouth.

Know that you are not alone,

You are able to find and firmly root control within this moment.

You are in charge and you are able to release anxiety whenever you need to take that moment to pause.

When you are ready gently blink the eyes open and continue on with your day.