Welcome.
Today we'll address feelings of anxiety,
Fear and courage.
We'll examine what it means to show up in our lives in a manner that is in integrity with who we are and that makes us feel proud.
So find a comfortable seat or lie down and take a moment to settle into your space.
You can look around orienting to where you are and then allow your breath to slow as you inhale through your nose and exhale through the mouth.
Feeling the temperature of the air as it cycles in,
Reaching all the way down past your lungs to your belly and the gentle contraction as the warmer air releases through the mouth.
Continue on like this,
Settling in.
If you haven't yet,
Gently close your eyes,
Allowing the face to relax,
Shoulders to relax.
Feel your muscles all softening down,
Inhaling through the nose and out the mouth,
Ensuring that your exhales are full and complete.
You are in a secure space and your anchor is your breath.
As we move forward,
If you lose attention at any time in this practice,
Just come back to the exhale,
Allowing each exhale to be a release of anything that you need to let go of.
Anxiety and fear,
Though related,
Are not necessarily the same thing.
Fears are event-focused,
Reactionary,
Whereas anxiety is a more pervasive emotion that is often attached to a story.
We're going to explore anxiety today by exploring the story behind it.
I'd like you to trust yourself now,
To bring up something that makes you feel anxious,
A future event or a potential event,
A response or outcome,
And trust that you are safe to bring this up,
To bring it up fully right now.
You are anchored by this practice,
By your breath in and out.
And as you begin to bring up what sparks your anxiety,
Notice any subtle shifts in your body.
Perhaps your body goes rigid around the shoulders or you feel a wave of energy down the center of the body.
Perhaps you feel a numbness or an ache.
Just notice any sensations that come up when this sense of anxiety arises.
Continue to breathe,
Knowing that you are safe here,
You are still present,
And you are just exploring this emotion.
And as you bring to mind what or who causes you anxiety,
Allowing your body to feel what it feels,
Let's return to this concept of the story behind the emotion.
Trusting that you are safe,
I want you to ask yourself truly,
What is the worst-case scenario that you are telling yourself?
And if this question causes your body to react,
Just find your anchor in the breath.
Remember that you are safe and here.
Trust that you can do this,
Thinking about this worst-case scenario.
I invite you to remember that you are just the witness,
Breathing through,
Watching,
Coming back to this potential moment,
Honestly,
Fully,
Allowing this potential moment to exist in your mind while knowing that you are safe.
In your mind's eye,
This worst-case scenario is here and yet you are here.
Hold that duality as you breathe.
Notice the steadiness of your breath.
Notice the strength in watching,
Examining.
Now I invite you to release this image and focus totally on the body.
Breathe into the body,
Allow it to expand and as you do,
Imagine that each breath is infusing you with strength and self-trust.
Each exhale releasing any needless worry or stress,
Any needless anxiety attached to this potential scenario.
Logical or no,
The source of your anxiety loses power every time you face it.
It loses power because you are beginning to change the story.
You are showing yourself that you are capable of remaining focused and calm while exploring this worst-case scenario.
So breathe and release.
Now we'll return to that breath in through the nose,
Out through the mouth.
Just a few rounds,
Allowing some gentle movement through the hands,
The fingers and toes.
Maybe stretch or reposition,
Allowing the eyes to blink open,
Taking in the light of the room,
Allowing a gentle smile to cross your face.
You may benefit from repeating this practice a few times,
Especially if there is something that you are particularly anxious about.
And please know that you've exercised courage today by facing this anxious thought squarely.
I applaud you.
I am sending you love.
I am wishing you all good things.
Thank you for practicing with me.
