Releasing Anxiety

Gently close your eyes now and guide your awareness into your body.

When you're feeling anxious as well as emotional discomfort there are often physical sensations that you'd like to push away.

It takes a lot of energy to resist anxiety.

So let's start by acknowledging that there's some discomfort in your body and some disquiet in your mind and extend some compassion and understanding for your experience.

Say to yourself,

I'm feeling anxious right now but I'm safe here and I'm going to be okay.

It's helpful to remind yourself that all of us experience anxiety from time to time.

It doesn't mean that you're flawed in any way or any less worthy of living a peaceful and positive life.

You might be going through a difficult time currently or maybe you're someone who's generally just a bit more sensitive to the world around you.

Whatever your personal situation,

Take a moment to acknowledge that the experience of anxiety is difficult and offer yourself some kindness.

Remind yourself that you're resourceful at taking care of yourself and you've found your way here to this meditation which is going to guide you back to a state of calm.

Feel your body resting right here and take a moment to recognise the surface you're resting on has supports that go all the way down into the earth.

Let yourself feel safe and supported by the earth now and allow this feeling to help you become more grounded.

We're going to create some space for your physical experience which in turn will help to relax your body and cultivate calm in your mind.

Scanning slowly across the body now,

Just start to become aware of all of the sensations you're currently feeling.

Use all of the tiny muscles across your forehead and let your awareness broaden right out to the temples.

And as you do this,

Invite all of the muscles in the forehead to relax.

Widen the space between your eyebrows and let that feeling of softness come into all of the muscles around and behind your eyes,

Letting your eyes completely relax.

Now bring your awareness to your mouth and your jaw.

Release the tightness in your jaw and let your mouth and your tongue relax.

Become aware of the muscles in your neck and your shoulders and imagine a sensation like warm water being poured across these muscles.

Releasing the tension and creating space and softness all the way across your upper back.

There's no need to overthink things or to engage in the practice of worry.

Just allow your thoughts to become still now as you are held and supported in this peaceful space.

Now bring your focus to the area around your heart.

Bring both hands up and rest them on the heart.

And as you offer yourself this gentle hold,

Take a couple of breaths into the heart space and invite your heart to relax.

Now move one hand to just below the heart and the other to your belly.

And as you hold yourself here with kindness,

See if you can breathe some space into these areas too.

And as you breathe,

Take your awareness into your hands and notice all of the small sensations you feel in your hands,

In your fingers and against your palms.

Just letting your hands feel whatever they feel and continuing to breathe into the belly.

And your awareness now down into the legs and all the way to the feet and the toes.

And then become aware of the whole body resting here,

Relaxed.

Extend a feeling of love and appreciation for this body,

For all of its flaws,

For any of its usual tension.

This body that moves and breathes and experiences the wonder and the beauty in every day.

Giving this body to soften and relax.

And as you move,

Take your awareness into your hands and notice all of the small sensations you feel in your hands.

And scanning over the body once again,

Notice that you're now feeling calm and relaxed.

Just take a moment to think about one of the things that's been making you anxious and see if you can open a wider perspective.

Imagine in your mind the tops of tall trees in a wide open forest.

See the calm clear surface of a vast blue ocean.

Imagine resting beneath the stillness of a starlit sky.

With your awareness on a vast open landscape,

Is there room for you to think about your world or your current concerns in a different way?

Feel the surface beneath you again and acknowledge that you're held here and supported by this earth.

Whenever you find yourself feeling anxious,

Know that you can return to a feeling of stillness simply by bringing your awareness to your feet on the ground.

Reminding yourself that you are supported here in all that you do.

Slowly begin to bring some awareness into your body.

And into the room that you are in.

Gently stretch your body now to allow yourself to feel more alert and awake.

And in your own time,

Gently opening your eyes.

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May you have marital bliss between you and your desire for heaven.