Hi,
Please find a comfortable seated or lying down position and settle in.
Anxious thoughts and feelings are present and that's okay.
These feelings can often arise when we become lost in the external factors that are out of our control,
The unknown of the future or the revisitation of the past.
The control is shifted from within ourselves to outside of ourselves.
And together we will breathe through these emotions and bring you back into the present moment,
Into the body and into the now.
Exhale everything out of the body.
Exhale breath,
Pulling the shoulders up and close to the ears and exhale release,
Drawing the shoulders down and back.
What we cannot control we must accept and we can shift our awareness to what we can control which is our body's internal state.
Our greatest tool for this is our breath.
We will begin with box breath,
Inhaling for four counts,
Holding for four counts,
Exhaling for four counts and holding on empty for four counts.
Exhale everything out of the body.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Allowing the body to release tension,
Release stress,
Sinking deeper in the surface below you,
Relaxing your muscles,
Your jaw,
Your face.
Inhale one,
Two,
Three,
Four.
Hold at the top one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Connecting to your physical body to the present moment there's nowhere you need to be but here and now allowing yourself this time to nurture yourself bringing you back into your body.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
You have experienced anxiety but you do not choose to live in it.
With each exhale you release it.
You recognize that you have the power to control your emotions.
Your external state does not determine your internal state.
You are the driver in your body,
Your thoughts,
Your emotions are the vehicle.
There's no need to race.
You are in charge of the speed and the direction.
Slow it down.
Invite the calm in.
Inhale.
Hold it.
Exhale and hold it.
You are okay.
You are safe because you surrender the unknown to higher power allowing the path to reveal itself to you brick by brick trusting that it will lead exactly where you need to be.
You trust that the answer will come to you in divine timing.
There's no need to control only to surrender and trust.
Deepening our breath following my cue.
Inhale one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Slowing down the heart rate,
Slowing down the thoughts.
You are signaling to your body that you desire to rest right now.
That you wish to invite feelings of calm and peace into the body and into the mind.
Really intentionally taking in this next inhale breath nice and slow mindfully.
Inhale one,
Two,
Three,
Four,
Five,
Six.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Transferring that power that we gave to our anxious thoughts to the future,
To the present,
To anywhere that isn't right here right now.
We have the ability to bring that power,
That control,
That feeling of safety back into our bodies,
Back into the now.
Shifting our awareness,
Shifting our mental state,
Shifting our body's internal state.
Using your breath,
Staying present,
Feeling within,
And moving through these emotions,
Allowing them to gently and easily pass through you and not stay within you.
Exhale breath,
Inhale.
Focusing on the quality of the breath,
The path that goes down to the body.
And exhale,
Release it,
Allowing this to be the cleansing breath of all feelings of anxiety,
Worry,
And focusing in on calm,
Peace,
And serenity.
Sitting in silence,
Tapping into how you feel.
You may sit with us for as long as you like.
My name is Jane Montana,
And I hope that you have released feelings of anxiety and transferred the power within.
Until next time,
Thank you.
Thank you.
