Welcome to this meditation designed to help you find calm and ease in moments of anxiety.
This is your time to step away from the rush of your thoughts and reconnect with the steady soothing rhythm of your breath.
Find a comfortable position either seated or lying down and gently close your eyes.
Place your hands on your lap or at your sides,
Whatever feels natural.
Take a deep breath in through your nose,
Hold for a moment and exhale softly through your mouth.
Let's begin.
Start by bringing your attention to your breath.
Notice its natural rhythm as it flows in and out.
Now take a slow inhale in through your nose for a count of four.
One,
Two,
Three,
Four.
Hold the breath gently at the top.
Four,
Two,
Three,
Four and exhale slowly through your mouth for a count of six.
Two,
Three,
Four,
Five,
Six.
Repeat this two more times letting each breath calm and steady you.
Feel your shoulders drop,
Your jaw soften and your entire body begin to relax with every exhale.
Shift your focus to the sensations in your body.
Notice the points where you are connected to the surface beneath you.
Feel the solid support holding you.
Imagine roots growing from the base of your spine or the soles of your feet reaching deep into the earth.
These roots ground you anchoring you firmly in the present moment.
Now bring your attention to your heart center.
Picture a warm glowing light there and with each inhale this light grows brighter and more soothing.
And with each exhale imagine the light radiating outwards gently melting away the tension or unease you may be holding.
Repeat silently,
I am safe,
I am calm,
I am grounded.
Visualize your thoughts and worries as waves on an ocean.
Some are big,
Some are small but all are passing.
Imagine yourself sitting safely on the shore watching these waves come and go.
You don't need to control them just observe as they rise and fall dissolving back into the sea.
With every breath feel yourself letting go of the need to hold on to these waves.
You are steady,
Still and peaceful.
And taking one last deep inhale filling your body with calm.
Hold it for a moment and then exhale releasing any remaining tension.
When you're ready gently bring your awareness back to the room.
Wiggle your fingers and toes and when it feels right open your eyes.
Know that you can return to this peaceful state anytime you need.
You are calm,
Safe and in control.
