Hi,
I'm Maddie.
This is a meditation practice for anxiety.
Just take a moment to find a comfortable position.
I like to lie down.
Find a position that requires no effort with a straight spine.
And just start by closing down your eyes,
Breathing in slowly through your nose,
And out your nose.
Breathe in,
Breathe out.
Put your hand over your heart.
Feel your heartbeat.
Is it moving fast?
Breathing deeply,
Encouraging the heartbeat to slow down.
Whatever it is you're worried about,
There's nothing worth making yourself anxious in this moment.
In a matter of time,
You'll look back.
You won't be anxious about this thing,
But right now you are.
All you can do is soothe yourself.
Just keep breathing.
I want you to call to mind what's bothering you.
Is there any way you can say to yourself,
I did my best.
I'm enough.
It's going to be okay.
I did my best.
I'm enough.
It's going to be okay.
Just keep repeating that with your hand over your heart.
I did my best.
I'm enough.
I'm going to be okay.
See if you can picture a little child,
A little child that's come to you in distress.
Maybe it's a little girl or a little boy.
They're all worked up about something.
You can see it in their body,
Their tension,
In their shoulders.
Maybe they're crying.
Imagine you put that little child's head against your chest and you repeated the mantra.
I did my best.
I'm enough.
Everything's going to be okay.
You did your best.
You're enough.
Everything's going to be okay.
You did your best.
You're enough.
Everything's going to be okay.
Just feel into the warmth of holding this child.
Maybe stroking his or her hair.
You can whisper,
You're safe with me now.
It's okay.
Can you imagine yourself as that little child that's come to you craving comfort?
Can big you hold little you against your chest?
Whisper,
You did enough.
Everything's going to be okay.
You're enough.
You're enough.
You're enough.
Just stay right here.
Feel the warmth of this nurturance in your body.
See if you can feel warmth in your chest,
In your stomach,
In your legs,
In your feet.
Can you hug yourself?
Just hold on to this warmth and this comfort.
You are your own caretaker,
So take good care.
