Today's meditation will explore the wilderness of anxiety.
Long months of uncertainty,
Feelings of loneliness,
Loved ones getting sick,
Discomfort in business,
Discomfort in stillness,
Where we can spend hours in our mind,
Tempting to bring about a calmer state faster.
Instead,
We become trapped in our mind.
Where we have reached a point,
Where we have crossed a line,
Where we can no longer stand in this space of our thoughts.
Today's meditation will step one step closer towards disarming the mind and connecting with the heart with gentle kindness.
There is richness here,
Hiding in the places deep within our heart.
Where we face anxiety with grace rather than resistance.
To settle into a comfortable position.
Close down your eyes.
Allow your posture to be strong.
Your spine is tall.
This meditation will have a loving kindness component to it.
Instead of fearing anxiety and resisting it,
We come to it with an open heart.
Are there any emotions that feel strong?
These tight,
Uncomfortable spots in your mind that pulls you away from the present.
Consider there is an outstretched hand that is sending you loving kindness instead.
Starting the meditation with a body scan and extending loving kindness to each area.
We will start here at the top of your head.
Bring awareness to your head and your face,
Spreading through the forehead,
Your temples.
Bring a soft smile to the lips.
Bring your awareness to the area of your neck,
Your shoulders.
If there is tightness here,
Bring compassionate awareness to this area,
Releasing any tension.
Taking your awareness into the length of your arms and your fingers.
Sensing any feelings here,
Any tingling.
Feeling all the sensations here.
Just allowing loving kindness to flow through the arms,
Towards the hands and out through the fingers.
Observing your stomach,
Soften.
Breathing into the upper back,
Into the chest.
Observing your lungs.
On the inhale,
Your lungs are expanding.
On the exhale,
Your lungs contract.
Bring your awareness now here towards your heart centre.
Whether it's racing or there's feelings of tightness,
Bring a sense of compassion and acceptance to whatever is happening here.
Take your awareness to the lower stomach.
Notice if there are any butterflies,
Knots or tension here.
Allowing these feelings to dissipate and dissolve.
Taking your awareness now to spread through the hips and the pelvis region.
Your awareness now down into your legs.
Sending loving kindness down the legs.
Bringing compassionate acceptance to any areas that might feel tender or tight.
And extend that same energy all the way down into your feet and toes.
Feeling your whole body relaxed,
Heavy and weighted.
And once again focus your awareness on the area of your heart.
Meaning any strong emotions here with compassion.
Filling your heart up with loving kindness.
And letting it nourish every part of your being.
And now silently repeat the following phrases in your mind.
May I be calm.
May I be safe.
May I be free from fear and anxiety.
May I live at ease.
Feeling a love here within you.
Try to accept the anxiety.
Try not to run away.
Stay present here with your body.
All the way down into your feet.
Experience the softening here of your being.
With kindness and grace.
Gently whispering to your mind.
Be safe and secure.
Whenever you feel anxious during the day you can always find your way back here.
To this meditation or to your breath.
I hope you enjoyed this session.
Bringing your attention back to the room.
Wiggling your fingers and toes.
And when you're ready,
Open your eyes.
Bring light and calm into your own life today.
Choose to stay in the present for therein lies the joy within your life.
Namaste.
