Anxiety Dissolving Meditation

Hayley Carr is a high-level International Life and Leadership Coach for driven, sensitive people; the super freaks of this world who have or will achieve amazing things. So if you want to get the results you really want, get to know Hayley; she transforms lives.

Transcript

Anxiety dissolving meditation close your eyes let the moment go for a second breathe in breathe all the way in fill your belly and then fill your lungs and hold your breath when your breath is full and then gently slowly release your breath the only way to switch your body from fight-or-flight mode or anxiety into rest and restore mode is to lengthen your exhale so take another deep delicious breath breathe all the way in filling up your belly filling up your lungs notice that it might be a little uncomfortable on your ribcage hold the breath and then gently exhale all the way out slowly and make your exhale longer than your inhale we want to tell our bodies now that's safe you're not being eaten by a saber-tooth tiger we want to bring ourselves back to this present moment so continue to breathe in for the beat of four out for the beat of six in for the beat of four and out for the beat of six if you're experiencing anger guilt or resentment it's said that you are living in the past if you are experiencing anxiety or fear it is said that you are living in the future and if you are experiencing joy and peace you are living in the present moment continue to breathe in for the beat of four and gently exhale out for the beat of six lengthening your exhale as long and slowly and gently as you can biologically in the body when you're experiencing anxiety what's happening is unconsciously you're imagining something to go wrong and in this moment you're feeling the feelings of it gone wrong and it hasn't happened we as humans have this incredible ability to see things coming long out on the horizon and make plans for them continue to breathe as you listen to my words when you're experiencing anxiety you are unconsciously playing out one option of millions of things that could happen and feeling the feelings of this thing going wrong in this moment so today we're going to release your anxiety bring you back into the present moment so you can move forward powerfully take a nice big deep breath in wherever you are it's perfect you don't have to be as then master somewhere quiet on a meditation pillow in order to meditate life can be a meditation so wherever you are it's perfect right now just allow yourself to relax just a little bit to be just a little bit more present to open crack open your heart just a little bit to breathe just a little bit deeper and exhale for a little bit longer allow the sounds of life that are happening around you right now become a part of the rhythm as you become more and more deeply relaxed with each breath and just in this moment see if you can sink a little bit deeper into your chair into the floor into your feet or into your body let's do a quick body scan imagine like a ray of light moving from the top of your head trickling down your body scanning for anything notice where attention is called notice any sensations in your body and without without naming them or giving them meaning just just notice them get present to the sensation that you're being drawn to give it some space don't make it mean anything don't label it don't try and remove it just give it space and notice what happens when you give it space take another deep breath notice if your attention is being drawn to any other sensations in the body you notice where your body is touching something else perhaps you can feel your clothing resting on your shoulders or you can feel your shoes the soles of your feet you can feel the cushion or the seat under your back perhaps there's wind just notice the sensations and if you feel like it place your hands on your lap and notice the feeling of your body in this moment you are here you are present you're safe when you're in anxiety your time-traveling we do it naturally as humans we're really good at it but when you're experiencing anxiety you're imagining something to go wrong here's why that's a good thing if you're already really good at future tripping at time-traveling you're simply picking an event to go wrong imagine if we became deliberate with our time travel so take another deep breath let's just play let's explore imagine for a moment that whatever it is you're concerned with in this moment imagine yourself now having completed it or gotten through it or past it or finished it and it went perfectly imagine a time where it went off without a hitch you won you succeeded you completed it it was successful it was wonderful you were proud good came of it it was good for everyone it was healing it was nourishing it made an impact it was surprise imagine it going better than you could have possibly imagined take yourself to that moment just for a second allow yourself to feel those feelings bring those sensations to your awareness now and let them resonate with your energy how do you feel stay with the feeling stay with the feeling know in this moment that your mind and your body doesn't actually know the difference between you visualizing or imagining something and it actually being real the same neurons fire off this is why visualization is so powerful and has such an effect and this is also why a feeling of anxiety can be debilitating you are limitless in every moment you have an opportunity to transform to let go of what's holding you back to make a new choice to take a step forward to take a quantum leap to reach out and do something you have been unwilling to do until now to center yourself to find your state of calm to return to the present and to let go of what you cannot control you also have this incredible ability as a human being to travel time to visit all of the different potential outcomes that could occur sometime in the future the outcome that's bringing you anxiety is one that you don't want to happen that you're just sitting on a little too long there's a multitude of things that could happen from this moment you are infinite there are infinite potential possibilities life can change in a heartbeat expect miracles both in life and from yourself in the form of a shift in perspective and by simply deliberately moving your awareness and focusing on what you want consciously and intentionally you get to feel powerful every time we feature trip and we focus on one particular outcome keep breathing it's like placing a rubber band around you and that one potential possibility and the rubber band draws you towards it this is why you can be in the present moment and feeling so tense that state of tension in your chest and back because you're feeling the feelings of something going wrong that hasn't happened yet and this practice is about simply being aware of that and then deliberately choosing another thought so that you can cultivate feelings of power and take a step forward from here from this moment towards the direction of your dreams towards the direction of the outcome that you desire and feel the feelings of it already gone successfully as you journey from now until then continue to breathe you continue to check in with your body in this moment about where you are and what is happening and what isn't happening and remind yourself in this moment you are safe you are enough to be in this moment you have enough to be in this moment you are worthy enough to be in this moment and in this moment you get to choose how you take the next step forward stay connected to that feeling of already having exactly what you desire stay connected to the feeling of having created the thing that you desire and it's going even better than your wildest imagination could co-create feel what it feels like to look back and say wow that went better than I can imagine oh my goodness if it feels good click your fingers lock it into place stay connected to that feeling and know that you can access it at any time this is simply about intentionally refocusing your consciousness coming back to the present and now just becoming aware of your breath once again if you need to continue to breathe deeply remembering that if you're really in anxiety the only way out is through the breath in this moment and to visualize what you want happening the way you want it to happen be aware of your power be aware of your feet your fingers your toes your hands softness around your eyes your open heart be aware of your surroundings now stay connected to this feeling as you open your eyes and welcome in a new perspective on this world and walk through the next segment of time like a moving alive meditation

Reviews

Such a beautiful, easily followed practice. Feeling much lighter and present. Thank you