Welcome to this safe and supportive space.
Firstly,
I want to tell you I am so sorry that you are feeling anxious,
But you are doing the best you can right now for yourself by pausing and being here.
I also want to make a confession and let you know that I am making this just as much for me as for you,
Because I too get episodes of anxiety.
It takes hold of me and controls me,
Which is maybe how you are feeling right now.
I feel it in my chest,
You might be feeling it somewhere else right now,
But when I feel this way,
I just need someone,
Anyone,
Everyone to tell me that it is all going to be okay.
And I want you to know that everything is going to be okay.
How do I know this?
Because it always is.
What you are going through is horrible.
Anxiety is horrible,
But the good news is,
Is that it is temporary.
Find a really comfy position,
Sitting or lying down.
Gently close your eyes if they're not closed already.
There's nothing you need to do right now,
Nowhere else to be.
Just be here in this moment.
Take a slow breath in through your nose and let it go with a soft sigh.
Do that again as many times as you need to.
If it feels right,
Place one hand on your chest and one hand on your belly.
Inhale softly,
Feel your belly expand,
Pause for a moment and then exhale slowly.
I want you to imagine,
Even if it feels really hard right now,
That there is safety in each exhale.
Try to use your breath to let go of some of what you've been holding,
Some of what you have been telling yourself through your anxiety.
Continue breathing like this at your own pace,
Knowing you are safe,
Knowing you are held.
Bring your awareness to the crown of your head.
If there is tension here,
Imagine it softening with your breath.
Imagine a gentle healing white light here,
Just above your head.
Feel it moving down to your forehead,
Your eyes,
Your cheeks,
Your jaw.
Notice the tension you are holding and let everything loosen and rest.
Don't forget to breathe gently.
Notice the light move to your neck and shoulders.
Soften them,
Let them drop just a little bit lower.
Feel that release as you exhale.
Move the light down now through your arms,
Elbows,
Hands and fingers.
Let everything just feel heavy,
Resting,
Not needing to do anything right now.
Bring the light now to your chest.
Notice the gentle rhythm of your breathing.
Feel your hand resting there,
Reminding you that you are safe.
If you think it will help,
Gently whisper to yourself,
It's okay.
I am safe.
Everything is okay.
Everything will be okay.
The light is moving now to your belly,
Your hips,
Your thighs,
Your knees,
Your calves,
Your ankles,
Your feet.
Feel your feet resting on the ground or your bed,
Wherever you are.
Steady and secure,
As though the earth itself is holding you.
Just rest in this safe space.
Take one last deep breath in,
And as you exhale,
Imagine yourself releasing everything you don't need to hold right now.
Feel yourself feeling a little bit lighter,
A little bit softer,
And a little bit steadier.
Please remember,
Anxiety is temporary.
It is awful,
But it is temporary.
You are safe,
And this will pass.
Everything is going to be okay.
It always is.
Even if it doesn't feel that way now.
When you feel ready,
You can gently open your eyes.
Gently bring yourself back,
Carrying this calm and comfort with you.
If it is possible for you,
I would suggest finding some grass to sit or lie on.
Really ground yourself and feel the earth holding you.
I really hope you feel better very soon.
Thank you for meditating with me today.
