Hello and welcome to the little anxiety meditation.
This one has been created for you to take a moment to ground yourself again when you feel too lost in what might happen in the future based on perhaps what has happened in the past.
My name is Mahi Davida and wherever you are I'm going to invite you soon to close your eyes so find a spot where you won't be disturbed for just about five minutes so we can begin.
When you have found your spot you may close your eyes and as anxiety often comes with an overload of thinking we are going to use our most important tool for living to land back into our body,
Our breath.
So firstly I'm going to invite you to start bringing your awareness onto the breath.
Take a moment to notice what it's like to be breathing without needing to alter it or change it.
Without judging it.
And when judgment does come up you can see that judgment as a thought passing by.
There's no need for you to engage with it any further.
And perhaps there is even a word coming up that can describe your breath at this time.
It doesn't necessarily have to be a positive word perhaps it is a word of discomfort.
Allow that to be there.
Allow it to arise without engaging with it.
How would you describe your breath right now?
Perhaps there's multiple words that come up for you that's fine.
And now let's use that curiosity that we had towards our breath.
And let's place that to focus only on the exhale.
So we let go of the need to describe it,
To give it words or give it names.
Now we allow our attention to rest on the exhale.
The inhale naturally follows.
So we become very aware of the exhale and we allow the belly to fill itself up naturally and we have finished exhaling.
Perhaps you are already noticing that automatically your exhale is lengthening a little bit.
And if not,
I'm going to invite you to extend your exhale with just one moment longer than where you would normally stop your exhale.
So when you exhale and you find your quote unquote normal boundary where you would switch into the inhale,
Push the air out for just a moment longer and then inhale.
We're going to do that for every exhale and allow the inhale to naturally follow.
And perhaps you feel like there is even more air that could be pushed out on the exhale.
And if that is you,
You may continue to push out the exhale on two extra counts,
Two more moments when you have reached that normal switching point when you go from the exhale into the inhale,
Deepening the breath even further.
There is another three minutes.
Now release the grip that you have on your breath and allow the body to breathe itself.
And before we close this meditation,
I would like to invite you to bring awareness towards the contact points of where your body ends and the floor is met.
Just notice here how held you are.
Now you always have the full support of the earth underneath your body,
Underneath your body.
And now if you could describe your breath in one word or multiple words,
How would you describe it?
And just as you have the ability to experience stress.
Experience being lost in what could be.
You have just as much capability to experience what it's like to be peaceful,
To be present,
Feeling the earth support you.
I invite you to stay here for as long as you wish,
For as long as you can.
If you're ready to come out,
You may slowly part the eyelashes.
And continue to hold a soft gaze in your eyes.
And before you get up,
Take a really deep stretch.
You've just woken up from an amazing nap.
Maybe making a very audible sigh,
Signaling your nervous system that it's safe,
That it's held.
Thank you for meditating with me today and know that you can always return to this breath whenever you feel anxious.
By placing a little more awareness onto your exhale,
Pushing it out a little bit further so that you can land from your mind into your body onto the earth.
Until next time.
