Hi,
My name is Jessie and today we're going to be doing a meditation that can help you release anxiety.
And this is so helpful for everybody.
I know that a lot of people are really plagued with the anxiety.
And this is something that I have overcome in my life with a lot of self-work and meditation and yoga.
And you don't even have to be really flexible and do a lot of yoga to be able to meditate.
So we can begin by starting in a comfortable seated position,
Maybe sitting in a chair if you're not used to sitting cross-legged.
And we can just rest our hands on our knees or the tops of our legs and close our eyes we want to inhale through the nose and exhale through the nose just sitting comfortably and naturally.
Just breathing,
Focusing on our breath whenever our thoughts wander off,
Trying to really stay in the present moment.
Whenever the mind wanders off,
Which it surely will,
We just want to gently but firmly bring it back to the breath over and over again.
Just breathing comfortably,
Breathing naturally,
Letting everything go,
Feeling our face relax,
The muscles in our face,
Our forehead,
Our eyes and our eyelids,
Our cheeks,
Even resting our jaw,
Feeling the jaw just kind of release,
Relax,
Maybe dropping the tongue back down into the throat.
That's a neat trick.
And feeling the shoulders relax,
Feeling the arms and the hands relax,
Relaxing the torso,
Relaxing the shoulders and the back,
Feeling the hips relax,
Feeling the legs and the feet relax.
Letting go of all control.
This is a really difficult thing to do.
It's something that I personally struggle with.
So just letting go of right now,
Letting go of all the things that matter to you just for this moment.
There's nothing you need to do.
There's nowhere you need to go.
All you need to do is rest in this moment of awareness.
With each exhale,
Letting go,
Letting go,
Sinking a little bit further into rest and relaxation.
Good,
Good job,
Trying to release a little bit further,
Letting go even more,
Trying to really focus on the breath and anything that comes up in your mind,
Any thoughts,
Any feelings,
Any sensations,
Acknowledge it,
Absolutely acknowledge it,
And then just let it go.
Let it be released.
Let it go to the universe.
You don't need to worry about this right now.
Staying with the breath,
Don't let your mind wander off.
And now we're going to imagine ourselves in a really safe place.
Picture something that makes you feel really content.
Maybe you're sitting on your couch in your living room.
Maybe you're sitting in a place in nature.
Maybe you're sitting in a coffee shop with a friend,
Somebody that brings you comfort or maybe by yourself,
Somebody,
Something,
Some feeling that is going to help you with your anxiety.
And since we're in such a safe place,
Since we're feeling so comfortable and relaxed,
We are going to bring up this feeling of anxiety,
Maybe even calling into our awareness some event that brings us anxiety,
Maybe a little event,
A teeny tiny little event right now that causes us just a teeny tiny bit of anxiety.
And we're going to look into our bodies.
Where are we feeling this anxiety?
Do we feel a tightening in our chest?
Do we feel a lump in our stomach?
Maybe a knot right in the solar plexus area right above the belly button.
Where do we feel our anxiety?
Does it feel like a band around our head?
Everybody feels it differently.
And knowing how it feels to us is a really,
Really good part of having emotional intelligence,
Being aware of what causes us distress and knowing how to mitigate that.
Very important.
Where do we feel it?
Remembering we're in a safe place.
It's okay.
Nothing bad is going to happen.
We're just checking in.
We're just observing.
And now we're going to picture this anxiety as a dark cloud right in front of us.
Just see it floating there.
And now forcibly,
We're going to expel this anxiety.
Just breathe it all out.
And then take that cloud and blow it across the sky.
You're a powerful creator.
Just watch it blow away.
This dark cloud that's been hanging over your head causing you so much distress.
Watching it blow away and fade into the distance.
And just come back to your breath.
Breathe comfortably,
Breathe naturally.
With your next exhale,
Just feel all the muscles of your body relax and release.
Good job.
You did really good today.
You're very strong and you're very brave for facing this.
Facing our negative emotions can be difficult,
But it's very important because they're our guidance system.
They can help us stay on our path.
And if you're feeling anxiety,
That's okay.
It's not a terrible thing.
It can help us realize what we want and what we don't want.
It can help us get back onto the path of finding our happiness.
When you're ready,
Just slowly wiggle your fingers,
Wiggle your toes,
And then bring yourself back to the present moment by opening your eyes.
Thank you so much for joining me today.
I hope you love this meditation.
