This practice is for the moments when you're feeling worried,
Fearful,
Uncertain,
Or caught up in thoughts about what might happen next.
For the next few minutes,
You don't need to figure everything out.
You don't need to solve every problem.
And you don't need to know what happens next.
This is simply an opportunity to come back to yourself,
To reconnect with the present moment.
And remind your nervous system that right here,
Right now.
You are safe.
Find a comfortable position.
And allow your body to settle.
If it feels comfortable.
Gently close your eyes.
Take a slow breath in through your nose.
And a deep exhale through your mouth.
Again,
Breathing in.
And slowly breathing out.
One more time,
Deep breath in… and let it go.
Allow your shoulders to soften.
Unclench your jaw.
Soften the eyes and soften the face.
And feel the support underneath your body.
Notice that you are here.
You are breathing.
You are supported.
You are safe.
Repeat these affirmations out loud or silently to yourself.
I am safe.
Right here,
Right now.
I am okay.
I am here.
I am breathing.
I am supported.
It is safe for me to soften.
It is safe for me to relax.
It is safe for me to release the tension in my body.
I allow myself to take this one breath at a time.
I allow myself to take this one moment at a time.
I don't have to figure everything out right now.
I don't have to solve tomorrow's problems today.
I release the pressure to have all the answers.
I release the need to predict what happens next.
I can make space for uncertainty.
I can experience uncertainty without assuming the worst.
Just because I don't know what will happen next.
Does not mean something bad is going to happen.
My fearful thoughts are not predictions of the future.
Just because I can imagine something going wrong.
Does not mean that it will.
I release the stories my fear is creating.
I return my attention to what is true in this moment.
Right now,
I am here.
Right now,
I am breathing.
Right now.
I can choose to come back to myself.
Right now,
Everything is alright.
I am allowed to feel afraid without becoming consumed by fear.
I am allowed to feel anxious.
Without believing every anxious thought.
I can acknowledge my fear.
Without giving it control.
I can listen to my feelings.
Without letting them determine what happens next.
Fear is something I might experience.
But fear is not who I am.
This feeling is temporary.
I do not have to fight this feeling.
I can allow it to move through me.
I can meet myself with compassion in difficult moments.
I can be gentle with myself when I feel afraid.
I am learning how to create safety within myself.
I am learning how to trust myself.
I trust myself to take care of me.
I trust that things can work out.
I trust that I will be okay.
I trust my intuition.
I trust myself to make good decisions.
I trust that I can meet the next moment when it arrives.
I do not need to prepare for every possible outcome.
I do not need to control everything in order to feel safe.
I release what is outside of my control.
I focus on what is in my control.
I trust myself to handle things one step at a time.
I am more than capable.
I have the inner resources to support myself.
I can ask for support when I need it.
I know I am not alone.
I am supported in ways I see and don't see.
I am allowed to pause.
I am allowed to rest.
Nothing needs to be solved right now.
Nothing needs to be decided right now.
Right now,
I can simply be here.
I choose to be present.
I choose to be compassionate with myself.
I choose to be gentle with myself.
I am safe enough to soften.
I am safe enough to breathe.
I release the need to know exactly how everything will unfold.
For now,
All I need to me is this moment.
I am here.
I am safe.
And I am going to be okay.
Now take a slow,
Deep breath in.
And a gentle breath out.
Again,
Breathe in.
And let it go.
Sometimes safety begins simply by reminding yourself that you can feel fear and still be okay.
That you can experience uncertainty and still stay connected to yourself.
And that you don't have to believe every story your mind creates.
Carry these reminders with you as you move through the rest of your day.
And whenever fear or worry begins pulling you into the future,
You can return to this practice as a reminder that you don't have to go there with it.
You can come back to your breath.
You can come back to your body.
You can come back to this moment.
And you can come back to yourself.
And just remember that everything is going to be alright.
