So now let's bust our worry.
So just a quick note about what we're gonna do today because I'm mixing it up a little bit and I want you to get the most out of this meditation so don't fast forward through what I'm about to say because it's important for your practice.
When we get into the bulk of the meditation I'm gonna ask you to name your worry and see it written in front of you.
You know we could be kind of just written in the air in front of you if you like to visualize a piece of paper whatever that is it's gonna be written in front of you then you'll say an affirming statement before you release the worry.
So for example let's say you're worried about your parents health which is something that I personally worry about then it would look something like this.
So you'd name the worry so in my head I would think you know I'm worried about my parents health and then I'll see it written in front of me I'll name it then I will say an affirming statement about this like I am grateful my parents are alive and are sharing this special moment with me.
Then I'll take a big deep breath in and I'll exhale it out of my mouth and as I do that I'll say I release my worry around my parents health then I'll watch as it is erased from in front of me.
So you'll be doing the same thing for your worries you'll name it see it say your positive affirmation then take that big deep breath in release it and watch it be erased.
It's okay if it doesn't quite make sense right now I'll walk you through it obviously as we're practicing but I just wanted to give you a heads up if that's where we're headed so that you could really get the most out of this meditation.
So go ahead and take a moment just get comfortable turn off distractions and just give yourself permission to meditate.
We'll begin by physically settling in just checking in with how you're feeling.
Chances are that if you're listening to this meditation right now then you're probably experiencing some worry or anxiety and that's okay.
It's completely normal to have worry we all have it we all live with it but today we're going to work on releasing it.
So just taking that moment to acknowledge how you're feeling and physically letting go of areas where you might be holding on to that worry in your body.
Maybe you let the shoulders slide down the back or you soften your ears or your jaw.
Maybe you're kind of squeezing your abdomen making it hard to breathe or furrowing your brow.
Wherever it is just check in and physically soften those areas where you're really holding on to your worry.
And now begin to breathe.
It's relaxing your belly and diaphragm even more.
It's completely letting it go and send your breath down low into your belly.
Let it expand in all directions.
Breathing so low that you can feel it in your belly.
Breathe so low that you could feel it even in your sides and low back.
The entire trunk of your body expands as you breathe in and just releases and relaxes as you breathe out.
It's almost as if you're trying to breathe down right into your pelvis and down into the floor.
It's taking your time relaxing with that breath,
Sending it down low and slow.
Easy breaths in,
Effortless breaths out.
And now begin to expand your exhales.
And when you do this,
When you make your exhales a little bit longer,
Begin exhaling out of the mouth.
So inhaling normally and then when you take your exhale,
Make it nice and long and breathe out of the mouth.
Really letting go and relaxing just a bit more with each breath out.
So inhaling normally,
Exhaling one long open mouth breath out letting go.
And just notice how your body and mind respond to this breath.
Feeling yourself physically begin to release that worry and tension.
Now do one more round of this breath before you return to your natural breath pattern.
Still remaining conscious of sending your breath down low into the belly.
And then bring yourself into the present moment.
If the mind has wandered,
Bring it back to the here and the now.
And recognize that we're about to work with worry.
So that means we will have to think about what we're worrying about and perhaps feel a little bit of worry,
But we're going to do it so that we can release it.
Knowing that you're safe and relief is on the way.
We're going to work on bringing up what we're worried about one by one so we can face it,
Combat it and release it.
So begin by calling to mind something that you're worried about.
Maybe it's a person,
A situation or something else.
Bring it to your mind,
Name it,
Say I am worried about and then put your thing there.
Just acknowledge that you're worried about this.
Note how it makes you feel.
And then see this thing written in front of you.
Maybe on a chalkboard or just written in the air.
And as you look at it,
Say an affirming statement about this situation.
So for example,
I'm worried about my meeting today.
Your affirming statement could be I am valued and skilled at my job.
Then you'll take a big deep breath in through the nose.
And as you sigh it out of your mouth,
You'll say,
I release my worry and watch as it's erased in front of you.
Now as it's erased,
It's completely removed from your heart and mind.
So go ahead and try this if you haven't already.
Name your worry.
See it in front of you.
Say an affirming statement,
Then take a big deep breath in.
And as you sigh out,
Say I release my worry and watch it be erased and removed from in front of you and your life.
And now do this again with another worry.
So it could be something related or something completely different.
Or if you're still really holding on to that first worry,
Do it again,
But with a new affirmation.
So name it,
See it,
Say the affirmation,
Then take a big deep breath in,
Sigh it out,
Say I release my worry and watch it be erased.
And know that it's okay to feel the worry when you name it.
But when you take that big deep breath out of your mouth,
Really feel the worry physically being released from your existence.
And now continue to do this with your worry.
So it could be a new worry each time,
Or perhaps you're really working on continuing to release the same or similar worries.
Whatever feels right to you,
Just work on that,
Let it go.
Turn that worry into an affirmation and release it out into the universe.
Just taking your time,
And you can do as many as feels right to you.
And now take a moment to complete whatever worry you're currently working on.
Just take your time,
There's no rush.
And then bringing your attention back to your breath in the belly.
Feel it moving down slow and low.
Allowing this breath to continue to relax and release you from the weight of worry.
Each breath cycle you're released a little bit more,
Not just from your one specific worry,
But all worry.
Knowing that all will be okay,
And all will happen the way it is intended.
And then you can tell yourself,
I trust the plan of the universe,
And choose to see the light in all situations.
I trust the plan of the universe,
And choose to see the light in all situations.
And then when you're ready,
Just take a few more big,
Deep,
Easy breaths.
Not only doing this to seal in your practice,
But to also begin to gently reawaken.
Just bringing your awareness back to your body and back to the room.
And then when you're ready,
Blinking your eyes open and completing your meditation practice.
Thank you so much for joining me today.
You you you you you you
