Anxiety is something that can sneak up on us,
Seemingly out of nowhere.
Today,
I would like to share with you a powerful tool to rein in anxiety.
A way to let go of the feeling of powerlessness as we harness the power of our breath to regain control.
Find a comfortable seat.
Take a moment to look around you.
Observe the space around you in this moment and find five things that you can name.
Study each item you choose,
Noticing its color,
Its texture,
And its distance from you.
We are in no hurry.
Take your time and observe the space around you.
Don't worry,
This is not a test.
There are no expectations of you here.
Simply notice five items around you to study and become curious about.
Next,
Allowing the eyes to close or simply gaze at the ground if that's more comfortable for you.
Begin to simply observe the next four breaths as they move in and out of the body.
As you remember the items you chose and their location around you,
Remember their color and texture.
Inhaling 4.
Exhaling 4.
Inhaling 3.
Exhaling 3.
Now awaken your sense of hearing.
Begin to seek out three sounds,
Starting with the sound farthest away from you.
Move your attention from one sound to the next without staying too long.
Slowly begin to notice sounds closer and closer to your body.
Allow all of these sounds to simply fade into the background.
All of these sounds are gentle reminders to keep our awareness within.
Begin to observe the sound of the breath as it moves in and out of the body.
Total awareness on the sound of your steady,
Easy breath.
As the breath continues to fall in and fall out,
Become aware of two sensations in your body.
Stillness and movement.
The body is resting and relaxing.
The body is resting and relaxing.
Completely supported as you become aware of sensations of gentle movement within.
Become curious.
Where do you experience the sensation of stillness and where is the sensation of movement within?
Now we will bring our one-pointed focus to shining the light of awareness on the breath.
Begin to count your inhalation and your exhalation.
Bringing them into balance.
Inhaling to a count of four and exhaling to a count of four.
Now continue to inhale to a count of four but we will gently begin to lengthen our exhalation.
Slowly adding an additional count to each exhalation.
If we reach a number that is not comfortable for you today,
Simply return to the last number that was comfortable for you until you feel more ease.
Inhaling four,
Exhaling to a count of five.
Inhaling four,
Counting down from five on the exhale.
Inhaling four,
Exhaling to a count of five.
Exhaling six.
Inhaling four,
Count down,
Exhaling six.
Inhaling four,
Exhaling seven.
Inhaling four,
Count down,
Exhaling seven.
Inhaling four,
Exhaling eight.
Count down,
Exhaling eight.
Continue to inhale four and exhale eight for a few more rounds.
Now release the effort of that breath and invite your breath to simply fall in and fall out without any effort at all.
As you inhale,
Tuning into the wave-like motion of the breath within the body.
Observe how the inhalation rounds into the exhalation and the exhalation rounds into the inhalation.
An endless ebb and flow of easy,
Relaxed breath.
As the breath continues to fall in and fall out,
Call to mind all that you have to be grateful for.
Even when we are faced with challenges in life,
We can find something to be grateful for,
Even if it is simply the gift of our breath.
Please remember you are not alone.
Please remember you are not alone.
Anytime anxiety sneaks up on you,
Come back and join me to reset,
Refocus,
And feel better.
