So taking a moment to get comfortable in your body,
However you can manage to do that.
Maybe taking your hands,
Rubbing them together quickly,
And then taking those warm hands placing them on your chest.
Maybe there's something,
A pillow you want to hold in your arms or wrap yourself up in a blanket.
You're here because you might be feeling panicked,
Or you're having a lot of anxiety.
And just know that you're not alone in this moment.
That we'll work together just to help alleviate some of what you're feeling right now.
And just notice how you're feeling.
Just naming it.
You might be feeling overwhelmed,
Your thoughts might be racing,
Maybe your hands feel cold.
Just name how you're feeling,
And what's happening right now.
And remind yourself that in this moment,
You are safe,
And you're okay.
You may not feel okay right now,
But you are safe in this moment.
And now look around you,
And just notice where you are.
Just look at something in the room,
A certain color or object.
And just remind yourself,
You are here in this moment,
And you're safe.
And now bring your awareness to your body,
Just feeling where you're supported.
Maybe it's a chair,
Your bed beneath you,
Or the ground under your feet.
The feeling of your clothes on your body.
Feel that support be present in your body.
And now notice your breath,
It might still be moving a little bit faster,
Or might be shallow,
But that's okay.
Your body is responding.
And just notice your breath.
Focus on moving air in and out of your body,
In no particular way.
And now if you can,
Begin to deepen that breath just a little bit more,
Just inhaling,
And maybe allowing the breath to exhale or sigh from your mouth.
Not forcing it,
Not changing it,
But let the breath move naturally,
Seeing if you can't deepen the inhale a tiny bit,
And elongate the exhale just a little bit more.
Just focus on bringing the breath in and out of your body.
Your breath is the most direct signal to your body and your mind that it's safe,
That all is okay.
And now bring your awareness to your hands.
Open and close your fists a few times,
Letting your fingers spread wide,
Soften and curl in again to a fist.
Do this a few more times,
And then opening your hands all the way,
Rubbing your palms together,
Creating a little bit of warmth,
And then placing those warm hands on your chest.
Feeling the warmth there,
Your hands against your body,
Reminding yourself,
I am safe,
This will pass,
What I'm feeling now is not forever.
Returning once again to your breath,
Maybe allowing it to be even deeper this second time through.
Inhaling a little bit more,
Exhaling,
Letting the breath out,
Allowing the breath to move in and out of the body,
And as you breathe,
Noticing if there's any part of your body you're clenching,
It could be the toes or the belly,
The shoulders.
On every exhale,
Seeing if you can't soften one of those areas,
Even a tiny bit more.
And now once again,
Opening the eyes if they're closed,
Look around,
And name three things you can see.
And now two things that you can feel,
And one thing that you can hear.
And as best you can,
Take a big,
Deep breath in,
And a long breath out.
Placing your hands on your chest and knowing that you are here,
You are present,
You are safe,
And everything you're experiencing is temporary.
Thank you so much for being here with me for this practice,
And I wish you well.
