Welcome my friend.
Before we begin I want you to know if you're feeling nervous about going to the dentist you are not alone.
Dental fear is incredibly common.
For some it's the sound of the tools,
For others it's the feeling of being out of control.
Maybe it stems from a past experience or simply the unknown.
Whatever it is for you this practice is here to support you.
You can use it before a dental appointment to calm your nerves or even listen during your visit to feel more grounded and safe.
Let's begin.
Find a comfortable position seated or laying down and if you haven't yet you can gently close your eyes or soften your gaze.
Take a deep breath in through your nose and let it go out through your mouth with a gentle sigh and again inhale peace exhale stress inhale peace exhale stress one more time inhale peace exhale stress and now doing a light body scan I invite you to notice where you might be clenching or tightening in your body and start to intentionally soften in those areas.
Let your shoulders drop away from your ears,
Let your jaw loosen,
Unclench your hands,
Allow your seat to rest,
Feel yourself open and soften.
Softening in your belly,
In your legs,
Just allowing all of your body to feel a sense of ease and peace.
Now bring your attention to the parts of your body that are making contact with the floor or the seat beneath you.
Feel that steadiness,
That support.
With every breath allow yourself to feel more rooted in this moment,
Safe,
Held.
On your next in-breath you can bring one hand to your heart and the other to your belly and just feel and notice the natural rhythm of your breath beneath your palms.
Notice which hand is moving and appreciate this quiet steady wave that's always been here with you.
You are not in danger,
You are not alone,
You are here now.
Let yourself breathe into any fear or tension that's showing up,
Acknowledging it with compassion.
There is no need to push it away or fix it,
Simply breathe through it.
With each inhale imagine you're drawing a calm energy in,
And with each exhale releasing fear from your body like a mist evaporating into the air.
Now on your next in-breath you can move your hands to your heart space and feel the breath in and out of your body.
And silently repeat to yourself,
I am safe in my body,
I am grounded in this moment,
I release what no longer serves me.
Feel that truth settle into your nervous system.
If your mind starts to wander or your fears rise up again,
Just return to your breath,
No judgment required.
Your breath is always here for you,
Right here,
Right now,
You are okay.
You are strong,
You are supported,
You are doing something brave by simply choosing to be present.
Take one final deep breath in,
Hold it gently at the top,
And exhale slowly,
Fully,
Completely.
And when you're ready,
You can begin to wiggle your fingers and toes,
Gently return to the room,
Maybe even place a soft smile on your face as a gesture of knowing.
Your fear does not define you,
Your breath is your anchor,
Your calm is within reach.
You've got this,
My friend,
Keep going.
