Welcome.
If you've just woken up and it's one of those mornings where that feeling of dread is the first thing that hits you,
This is for you.
I'm going to guide you through something to help you get through this moment without it ruining your whole day.
Let's begin with your breath.
No need to change it at first,
Just noticing it.
The inhale.
And the exhale.
Let your breath anchor you.
Even with anxiety and dread present.
Focusing your attention on each inhale and each exhale.
And now very gently see if you can slow it down a little.
A slightly longer inhale.
Hold it and slowly exhale.
Not forcing it,
Just easing into it.
Breathing in.
And out.
As you stay with your breath,
You might already be aware of that dread feeling in your body.
That drop in your stomach.
Tightness in your chest.
Or perhaps a feeling of impending doom that you can't quite put your finger on.
It can be really uncomfortable to wake up like this,
Especially when it all arrives so quickly.
Before you've even had a chance to get out of bed.
There can be a strong pull to get on top of the day straight away.
To think things through.
To plan.
To prepare.
To get on with things.
But you don't need to do that right now.
The day can wait a little longer.
So bring your attention gently back to the breath.
That gentle flowing in and flowing out.
Letting the exhale be just a little slower.
And now widening your awareness slightly.
Noticing the weight of your body on the bed.
Contact points beneath you.
A feeling of being held.
If it feels okay,
You might bring a hand to your chest or your stomach.
Noticing the warmth as you comfort yourself in this way.
And in this position,
Connected with yourself.
Can you make space for curiosity about this dread and anxiety?
Where do you feel that in your body?
Where is it most intense?
Does it stay in one place or is it moving?
If this dread had a shape,
What outline would it have?
If it had a texture,
What would it feel like?
If it had a temperature,
How warm or cold would it be?
If it had a colour,
What would that look like?
It's okay to not want this feeling here.
It's unpleasant,
Uncomfortable,
Distressing.
It makes so much sense that part of you wants this feeling gone.
But just as you made a space for curiosity,
Can you also make a space for this feeling of anxiety and dread?
Allowing the sensation to be one part of your experience right now.
Not the whole of it,
Just something that's here as you stay grounded where you are.
Noticing once more that gentle flowing in and flowing out of each breath.
Slowly inhaling,
Holding it and gently exhaling.
You might notice your thoughts starting to pull at your attention to the day ahead.
What might happen.
What you have to do today.
And you might feel that urge to follow those thoughts.
But see if you can stay here instead,
In your body.
With your breath.
Letting those thoughts be there.
Without needing to go to them.
And now gently bringing your attention back to the breath.
To the feeling of your body being supported.
To the contact of your hand if it's resting somewhere.
If your mind wanders that's okay.
Just notice that and come back to the breath.
And if your mind starts judging this.
Sports like.
Why is this happening again?
I shouldn't feel like this.
See if you can notice that too,
Without needing to struggle with it.
Just label them as thoughts and bring your attention back to the breath.
Just this breathing.
Being here.
Without the struggle.
Without needing to get rid of this dread.
And anxiety.
You might gently remind yourself,
I can sit with this.
I can make space for this.
I am more than this feeling of dread and anxiety.
Staying with the breath once more,
In and out.
Slow and steady.
Now in your own time,
Begin to notice your body resting where you are.
That sense of being supported beneath you.
And as you begin today.
That feeling of dread and anxiety might still be here and that's okay.
You can let it be there and move through your day.
And if tomorrow this feeling shows up again,
You can come back here with me.
Take one more slow breath in.
Hold it.
And slowly exhale.
And when you're ready.
You can gently begin.
Your day.
