Hello,
Welcome to this SOS guided meditation for your anxiety.
It is normal to feel distressed.
Don't be too harsh on yourself and it will all be okay.
Now gently close your eyes,
Relax your shoulders.
Whether you are sitting on a chair or cross-legged on the floor,
Just choose whatever position that is comfortable to you according to how you feel today.
Take a few breaths in your own time.
When you inhale through your nose,
Feel that your chest is expanding and the upper body is moving outwards.
With each exhale,
Feel that your lungs is emptying and your tension and anxious thoughts are just leaving the body with the air.
Slowly return your breathing to normal breathing now.
Put your focus onto the feelings of the surface beneath you,
Whether it is from the contact of the feet firmly touching the ground or from the sensation of the hips touching the chair.
Focus on the physical support pulled by the gravity.
Notice how the ground of the chair is supporting you effortlessly.
Use this feeling as the anchor throughout this exercise.
Begin to scan your body downwards from all the scattering and running thoughts in your head and relax your face.
Scanning your upper body,
Dropping your shoulders down,
Opening your chest to your abdomen,
Paying the attention to the rise and fall during each breath.
You may find that your mind goes back to your anxious thoughts throughout this exercise and it's completely normal.
Just use the feeling of the support from the ground as an anchor.
Guide your attention every time when it shifts away from your body.
Continue with your body scan.
Now move the attention to your back.
Then down to your thighs and legs and then down to your toes.
Acknowledge yourself for the time that you took in looking after your mind,
Body and well-being.
Enjoy this last moment of quietness and stillness.
Now let's take a long deep breath.
When you are ready,
Slowly open your eyes.
Thank you for practicing with me today.
