I invite you to sit in a relaxed and upright posture.
Feel your feet on the floor and place your hands on your lap.
Or you may gently give yourself a comforting hug.
You are grounded and you are safe.
Give yourself permission now to offer yourself the love and support that you deserve.
Let's begin by noticing the sensations of the breath.
When we feel anxious our breath can become shallow and rapid.
With focused awareness we can slow down and deepen our breath to induce calm and ease into our body and mind.
Let's take a few slow deep breaths together now.
Follow your breath as the cool air enters your nostrils and fills your lungs.
Your tummy may rise as you breathe deeply and slowly.
And you may notice your tummy fall as the warm air leaves your body as you exhale through your nose.
Allow your breath to be the anchor of your awareness.
Your breath is always there to support and calm you when you need.
Deep,
Slow breathing calms your mind and your body enabling you to regain a state of calm and ease.
Let's continue together for three cycles of breath.
As I inhale my body relaxes.
As I exhale I feel more at ease.
As I inhale my body relaxes.
And as I exhale I feel more at ease.
As I inhale my body relaxes.
And as I exhale I feel more at ease.
I am feeling more relaxed and more in control.
I feel relaxed and in control as I breathe slowly,
Calmly and deeply.
My focus is on my breath which I can focus on any time I wish to calm my mind and my body.
We recognize that we are not our anxiety.
It is just a feeling that comes and goes.
We are safe.
We are using our breath to effectively manage any strong emotions that we experience.
We do not need to try to stop them or change them.
We simply allow the emotions to rise and to fall as we continue to breathe slowly,
Calmly and deeply.
I invite you now to visualize inhaling beautiful healing emerald green light.
This light fills you with self-love and compassion to allow you to experience every situation with calm and ease and confidence.
And as we conclude this short meditation,
Together we take three mindful breaths as we express our gratitude for the gift of our breath which supports and calms us throughout our busy day.
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