Hi there,
It's Coach Jennie with Mamony to Refill.
This recording is for any teenager with anxiety.
We'll do four things.
We will breathe,
We will get anchored,
We will visualize,
And we will create an affirmation just for you.
So let's take a moment and set everything down.
This is the perfect meditation for you if you are stressed out,
Overwhelmed,
Frustrated.
You have an uncomfortable situation going on with a friend,
With a boyfriend or girlfriend.
You have an upcoming test.
You have a sporting event where you will be counted on.
Something is going on in your life right now that is causing you this angst and this frustration.
And so what we're going to do here is give you some tools to not let that anxiety overcome you.
Drive the car,
So to speak.
You get to be in charge.
Anxiety is not a bad thing.
It means that you care.
It means that something that's in your future or perhaps something that happened in your past,
That's at the forefront of your mind.
So let's together breathe.
And the beautiful thing is you already breathe naturally on your own.
Wouldn't it be wonderful to breathe the way you want to feel?
So take some slow,
Easy breaths through your nose,
Letting your belly and chest expand.
And then with your lips just slightly parted,
Exhale.
Just breathe in and breathe out.
With each breath,
Notice how you soften just a little bit more.
With each inhale and each exhale,
Notice,
Witness how you calm down just a bit.
Just inhale and exhale.
The next thing we will do is we will get anchored.
So what happens with your anxiety is you get attached to that thing that's going on or that you're worried about or have some fear or concern over.
So we're going to attach instead to something life-giving.
And the easiest thing to attach to is a word,
A life-giving,
Cup-filling,
Anchoring word.
So take a moment and think about how you desire to feel,
How you desire to be,
Even in the midst of this situation,
Of this upcoming event.
Do you hope to feel calm?
Do you wish to feel at peace?
Perhaps it is joy that you want to feel?
Whatever it is,
It's perfect.
Choose a word,
Strength,
Peace,
Calm,
Serenity,
Love,
And just see yourself anchoring to that word,
Attaching to it,
Becoming it.
And the way to do that is to breathe it in.
So choose your word.
If you don't have one,
Take peace.
I will share that with you.
Breathe in peace or your word of choice.
You think of that word as you inhale and as you exhale you think of that word.
You see it in your mind's eye.
You're breathing it in.
You're breathing it out.
That's all you have to do right now is attach to that word and breathe it in as you think of it and breathe it out as you think of it.
If you're a visual person,
Maybe see that word written on a piece of paper or maybe you can imagine in your mind what it would look like to feel that way.
So breathe in your strength,
Breathe in your peace.
Just do that at least three times,
Whatever your word is.
Inhale and exhale.
Do it again.
Notice if you're softening,
If your shoulders are dropping,
Maybe you're smiling,
Maybe you're not so tense,
Not so stressed as you anchor to this word of choice.
The third thing we will do together is visualize.
I invite you to think of the event that's got you upset,
Bothered or stressed out and imagine it's now over.
You have dealt with it in a beautiful way.
It has passed and now how do you feel?
So see in the future your future self at peace,
Being strong,
Being confident,
Being compassionate,
Being joyful.
What does that feel like in your body to now have this event,
This situation at rest over with?
Visualization is key,
Key to navigating through anxiety because what happens is you're attaching to what you think may or may not happen.
So let's attach to this resolving peacefully.
And finally,
Let's give you an affirmation that makes sense to you,
Not asking you to fake it till you make it,
But perhaps beginning with your anchor word,
If it's strength or confidence,
Making that a sentence that makes sense to you.
I'm learning how to be confident.
I'm a little more confident each and every day.
I am love.
It is easy for me to give and receive love.
I am learning every day how to be a little bit more peaceful.
So take that anchor and develop it into a sentence that makes sense to you.
And then let's just come back to your breath.
So these are simple tools to overcome and navigate through your anxiety.
You always have your breath,
The opportunity to get anchored,
To visualize,
And to have the words that you think be positive and affirming and life-giving.
So I tell you this,
You will get through it.
You are well.
You are whole and complete.
You are so capable and I believe in you.
And all shall be well.
All shall be well.
Peace to you.
Cheers.
Ok.
.
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Chase answers.
