Hello and welcome.
My name is Harmony Quiker and I'm a psychotherapist,
An author,
A professor of transpersonal psychology,
And the founder of the Institute for Spiritual Alignment.
Today we're going to do a guided practice that is really to support you in moving the energy of anxiety.
So I'd like to invite you to either cast a downward gaze or close your eyes and pause for a moment,
Noticing what it feels like to be you in this moment.
Remembering that the sensations in your body are life being expressed through you.
So just notice in this moment how life is being expressed through you.
Take a couple breaths where you really allow this expression of your energy body and of your physical sensations.
Noticing the quality of your breath.
And if you are going to be breathing in service of self-care,
Just check in with yourself.
How would you be breathing if every breath was in service of self-care?
Noticing if your mind is racing or if your heart is fluttering or if there's a sense of urgency or anticipation.
Just bringing your awareness to these common expressions of anxiety.
Just notice.
Just notice them with love and validation.
Just taking a few breaths of validation towards the expression of anxiety.
Just letting that part of you know it makes sense to me that you're anxious.
It makes sense to me that you want to hurry up.
It makes sense to me that you're scared or nervous.
Just keep breathing,
Breathing in the breath of validation.
And as you breathe,
Continue to make room around the expression of anxiety with your awareness and your breath,
Really giving it space to move.
So if you want,
You can move your body a little bit,
But stay with the deep breath.
And really focusing on just dropping the exhale.
As you witness and validate and make room for anxiety.
Just letting the emotion know that you see it and that you'll stay with it as long as it needs your attention,
That you're here.
Internally telling it I'm here for you.
I'm right here.
And if you notice the mind starts sneaking around,
Anticipating the future,
Planning.
Just let it know that you see it.
I see you're trying to figure this out.
I see you're trying to plan.
And validate it.
It makes sense to me that you'd want to plan,
That you'd want to know what's going to happen.
Take a nice sweet breath.
Just keep holding yourself and all of the layers of this expression of anxiety.
Holding yourself and all of the movements of your inner world.
With every exhale,
Really surrender the breath,
Letting go.
Letting go of control.
Letting go of the need to know.
And exhaling down into your seat,
Feeling your root.
Trusting yourself.
Inhaling self-care.
And exhaling,
Landing in your seat of self-trust.
Remembering that everything you need is right here within you.
That you have the ability to meet life as it happens in each moment.
Placing one hand on your heart and one hand on your belly.
Breathing into your hands,
Really expanding your lungs.
Aligning your thoughts,
Your heart,
And your will.
So inhaling up through the crown of your head.
And exhaling into your heart,
Down your belly,
Into your root.
A couple breaths like that.
Inhaling up through the crown of your head,
Aligning vertically.
And exhaling,
Finding your seat of power.
Coming back to the core of your being.
Reconnecting with your home base right here in your body,
Up your midline.
Trusting yourself,
Trusting yourself to meet life as it happens,
As it unfolds.
May it be so.
Thank you.
