Welcome to Day 1 of the Anxiety Challenge with Martha Beck.
In this challenge,
You'll explore gentle and creative ways to calm your body,
Quiet your thoughts and ease anxious feelings.
Let's jump in to today's session.
Hello,
I'm Martha Beck and welcome to this 7-Day Anxiety Challenge here on Insight Timer.
Anxiety is one of the most common human experiences.
Almost everyone feels it at some point,
Whether it shows up as a racing mind at night,
Or a tightness in the chest during the day,
Or a general sense of unease about the future.
But here's the good news.
Anxiety isn't a sign that something is wrong with you.
It's a sign that you're human.
And while we can't eliminate anxiety altogether,
We can change how we meet it.
Over the next 7 days,
I'll guide you through simple practices,
Some reflective,
Some playful,
That will help you ease anxious feelings and build confidence in your ability to calm yourself.
To get started today,
We'll begin by meeting your anxiety in a new way.
Not as a monster to be fought,
But as a small,
Frightened creature that needs your care.
We'll begin with an in-breath and then a long exhale,
Like a sigh of relief.
No creature makes that sound when they're running from danger.
We make that sound when we're safe again.
So give 2 or 3 sighs of relief.
Just gently,
To let your nervous system know that it's safe to relax.
Once you've done that,
Breathing slowly and sitting or standing comfortably,
Or lying down if you prefer.
Bring your attention to the inside of your body.
And scan to see if there's any anxiety there.
If you do find anxiety,
See if you can locate where it's been positioned in your body.
Does it fill your whole body?
Or do you carry it in your gut?
In your throat?
In your shoulders?
Notice wherever the anxiety is and hold your attention on it while still breathing regularly and deeply.
This may be somewhat uncomfortable for a moment.
But don't worry,
We're about to make things better.
People often say they want to end or bring down their anxiety.
But if I told you I wanted to end you or bring you down,
It probably wouldn't make you relax.
It would make you more anxious.
So by trying to bring it down,
We actually increase anxiety.
This is because we see the anxious self as a broken machine.
But in fact,
It's not.
It's a frightened animal.
An animal that feels small and vulnerable.
So in this visualization,
We're going to use your instinctive skills to calm it.
Now I've asked you to locate the anxiety in your body.
Now I'd like you to imagine that this is a small frightened creature that you've found on your doorstep.
You open your door in the morning to go outside and on the doorstep is this shaking,
Scared,
Dirty little baby animal.
Now we don't have to learn anything fancy to know what to do about that.
Every single human being is born with an instinctive understanding of how to calm a small frightened animal.
You might get down on its level,
Look at it kindly.
You would slow down.
You would speak to it,
Not to give it instructions,
But to give it comfort.
So with your own anxiety pictured as a small animal,
Imagine yourself getting down toward its level.
Maybe gently extending a hand and saying things like,
You're okay.
It's all right.
I see you.
I can tell you're scared.
It's going to be okay.
As you breathe evenly and gently.
Keep offering these kinds of comforting phrases to your anxious self.
It's not about the content of the words.
It's literally about the tone and pitch of your voice.
Which again connects with the nervous system and tells it that it's in a safe place.
So low and slow.
Keep the pitch of your voice low.
Keep the pace of your voice low.
Keep the energy in your voice low.
But continue to offer sincere kind wishes to your anxious self.
You may want to offer it phrases from loving kindness meditation.
Such as,
May you be well.
May you be happy.
May you be free from suffering.
May you be at ease.
May you be safe.
Imagine that the little animal can hear you.
And that gradually,
Gradually it starts to relax.
And the trembling stops.
And it lets you gently pick it up.
Hold it very kindly.
And continue thinking,
You're okay.
May you be well.
I've got you.
And then reflect its feelings without trying to take them away.
I see how scared you are and that's okay.
I can tell how anxious you're feeling and that's okay.
You get to feel whatever you're feeling.
I've got you.
Then imagine a little pouch that has appeared over one shoulder.
With just the right size of bag to hold the little animal.
Whatever you've imagined.
Gently put it in its little pouch.
And let it put its head out.
You're going to carry it with you lovingly throughout the day.
And if it becomes frightened.
You'll just go back to focusing on it gently.
And doing what you know how to do.
Which is to calm something that is innocent.
Small.
And scared.
I hope this helps.
You can repeat it as many times throughout the day as you'd like.
And I think you'll find that after a few days.
There's a real change in your anxiety level.
As we end today's session.
Let me ask you.
What words of comfort felt most soothing to you and your little animal?
Please share it in the challenge forum.
Tomorrow in day two.
We'll explore how anxious thoughts can set off alarms in our mind.
And how we can gently turn down the volume.
And redirect our imagination toward peace.
I'll see you then.
