Life can be stressful,
And if you're embarking on an emotional journey,
Whether it's healing from trauma or addressing long-held patterns,
Anxiety and stress can feel even more intense.
I invite you to embrace this beautiful,
Embodied meditation to heal anxiety that can give instant relief and build a safe container of awareness and calm.
This is a tool you can return to whenever you need it.
Let's begin.
Find a quiet space that feels private and calming just for you.
Seek the most comfortable sitting position that works best for your body,
Either sitting in a chair,
Against a wall,
Or sitting upright without back support.
Utilize pillows if you wish.
Close your eyes if that feels safe,
Or keep a soft,
Downward gaze.
Take a moment to settle into your body and your breath.
Become aware of your inhale and exhale.
Just noticing the rise and fall of your chest.
Now,
Shift your attention inward.
Bring your awareness to your body.
Without judgment,
Just notice what's present.
Identify any areas of tension,
Tightness,
Or unease.
You might feel it in your chest,
Belly,
Throat,
Or somewhere else.
What do those areas feel like?
Is it heavy,
Tight,
Or fluttery?
Perhaps it feels warm or cold.
Does it have a shape or texture?
You don't need to fix or change anything.
Just observe,
Be curious,
And compassionate.
Continue breathing at your own pace.
And now,
I invite you to try self-havening,
If it feels right.
A soothing technique that involves gently stroking your arms to activate your brain's calming pathways.
Place your hands on your shoulders,
Crossing your arms in a self-hug.
Slowly and gently stroke your arms downward from shoulders to elbows,
As if you're comforting yourself.
Move at a pace that feels natural and soothing.
As you do this,
Take slow,
Deep breaths.
With each caress and breath,
Let yourself soften,
Releasing any tension you're holding.
Do this a few times.
Finish your last act of self-touch and gently drop your hands on your lap or by your sides.
Go back to the breath.
Feel your chest as you inhale.
Feel the chest release as you exhale.
I now invite you to deepen your breath for even more release.
This is a breathing technique to ground and lower the heart rate and blood pressure.
You will inhale through your nose for a count of two,
Pause the breath for a count of three and a half,
And then exhale through your mouth for a count of four and lengthen it out.
There is no right or wrong way to do this.
Just follow along as we count together.
Make your breath effortless,
No pressure,
And always honor your body.
Let's begin.
Inhale through your nose,
One,
Two,
Hold,
One,
Two,
Three and a half,
And exhale out the mouth,
Four,
Three,
Two,
One,
Relax.
Inhale through your nose,
One,
Two,
Hold,
One,
Two,
Three and a half,
And exhale out the mouth,
Four,
Three,
Two,
One,
Relax.
Inhale through your nose,
One,
Two,
Hold,
One,
Two,
Three and a half,
And exhale out the mouth,
Four,
Three,
Two,
One,
And sigh.
Ah,
Relax.
Allow your breath to return to a steady rhythm.
Easy inhales and exhales.
Feeling how your own breath is nourishing.
In and out.
Calm and peace.
Now I invite you to embark on some visualization to embody more calm.
Bring to mind a place,
Person,
Or memory that makes you feel at ease,
Where there is no tension and nothing to do but be.
It could be a favorite spot in nature,
Petting a beloved animal,
Or even the sensation of sunlight on your skin.
Notice how this memory of ease feels in your body.
Where do you sense it?
Is there a warmth in your chest,
A lightness in your heart,
Or a release in your belly?
Let yourself linger in these new feelings.
If the feeling fades,
That's okay.
Just gently bring it back,
Or imagine the memory more vividly,
And let it flow.
Can you now send that memory of ease to other parts of your body that need it,
Those parts that feel neglected or tense?
Send your compassion there,
Surrounding those hurting bits with tenderness.
Sprinkle them with softness and expansion.
Give them a little more space to breathe.
As you swim in these calming waters of surrender,
Start to slowly bring your attention back to your whole body and bless that beautiful memory and those parts that felt your love,
Knowing that you can return to this memory again.
Inhale,
And as you exhale,
Let out a long sigh.
Ah.
Let's do one last internal scan.
Do you notice any new sensations?
Perhaps there is more lightness,
Softness,
Or shifts in some other way.
If nothing has changed,
There is no rush.
Just being present with it is healing.
As we begin to close,
Take a moment to thank yourself for showing up today,
For exploring these sensations with patience and courage.
Know that safety is for you.
Ease will always welcome you.
When you're ready,
Gently open your eyes and bring your awareness back to your surroundings.
Move your fingers and toes,
Stretch if you'd like,
Or do any action that your body is asking for.
Thank you for practicing with me today.
