Before we get started,
A quick note.
If at any point during this meditation you feel uncomfortable,
Pause and come back later.
If you are experiencing extreme anxiety,
Seek the support of a friend or professional.
Let's take a moment to settle into a comfortable position.
Instead of forcing yourself into a rigid posture,
Try finding a position that allows your nervous system to feel relaxed.
You may place a pillow or a blanket over your hips for a grounding sensation,
Or you may want to place a hand on your chest or your belly.
When you've found a comfortable position,
Close your eyes or soften your gaze.
For the next few minutes,
There is nowhere else that you need to be.
There's nobody you need to be helping.
There's nothing you need to be working on.
We'll practice together and you'll hear periods of silence in between my voice,
And the end of our practice will be marked with the sound of bells.
Today's practice isn't about getting rid of anxiety.
Instead,
We'll explore how to sit with it,
Acknowledge it,
And learn to let it be.
Begin by bringing your attention to your breath.
Take a deep inhalation through your nose,
And exhale fully through your mouth.
Let's do that two more times.
Inhale,
And exhale.
One more time,
Breathing in deeply,
And letting go.
Now let your breath return to its natural rhythm.
Notice the gentle rise and fall of your chest,
And the cool sensation of air entering your nose.
Feel the point of contact between your body and the earth beneath you.
The sensation of your feet on the floor,
The feeling of your hands resting on your body.
These are anchors to focus on when your mind starts to wander.
Now gently bring your attention to the sensations of anxiety.
There's no need to dive into the story of what's causing your anxiety.
Let's just see if you can locate where you're feeling it in your body.
Where do you feel it the most?
Your chest?
Your stomach?
Your jaw?
Is it kind of moving around,
Or is it intensely felt in one place?
Just observe.
Notice the sensations without labeling them as good or bad.
Just be curious.
If the sensation of anxiety is painful or uncomfortable,
Notice your attempts to resist it.
You don't need to push it away right now.
Just let it be.
Let's explore these sensations a little more deeply.
Again,
Don't label them,
Just observe them.
It may be helpful to repeat,
This is what anxiety feels like in my body.
If the sensations that you're observing become too strong,
Remember your anchors.
Draw your attention to your body as it rests against the chair or the floor,
Supported by the earth.
As you continue to observe the sensation of anxiety,
Can you extend compassion toward your physical body?
Can you thank your body for trying to protect you?
Can you feel gratitude to your body for keeping you safe?
On your next inhalation,
Connect with your anchors,
Your body supported by the earth,
Your hands resting on your body.
On your exhalation,
Relax into the gratitude you feel for your body.
Inhale,
Connect with your anchors.
Exhale,
Relax into gratitude.
Inhale,
Anchor.
Exhale,
Gratitude.
As you're ready,
You can begin to slowly move your body and open your eyes,
Returning to the room.
As you move throughout your day,
You can bring to mind this practice.
When you begin to feel those sensations of anxiety in the body,
Remember to inhale and connect with your anchors.
Exhale,
Extending some gratitude to your body for keeping you safe.
Thank you for practicing with me today.
