This SOS guided meditation is for when you're feeling overwhelmed with fear and anxiety.
It's natural that you'd be feeling that under the circumstances.
Fight or flight response has been triggered by the extreme stress.
And then the mind starts having all kinds of thoughts that make the anxiety worse.
So in this meditation I'll encourage you to let go of the thoughts.
Now begin by finding a comfortable position,
Either sitting or lying down.
Move around a bit to find the position in which you can relax the most.
And now close your eyes.
Allow yourself to experience whatever it is that you're feeling right now in this moment.
If strong fear and anxiety are present,
Notice how they feel.
Notice where you feel them in your body.
Your mind may be spinning with thoughts whenever you notice that you're absorbed in thought.
Just let that go.
Allow the mind to come back to the meditation.
Now we'll take some nice deep breaths,
Filling the lungs with air and relax into the exhalation of the breath.
Notice that it feels good to breathe in.
And notice that with the out-breath there's a release.
Let yourself feel that release fully.
Let tension in your body be released as you breathe out.
And now take one more nice deep breath and then let the breath return to normal,
Just going on its own.
Notice the in and out of the breath,
The rise and fall of the breath.
Notice how your body moves as you breathe.
How does your body feel as it breathes?
Bring your attention to your belly.
Let your belly soften and relax.
Just naturally the breath will move into the belly.
If anxiety is present,
Just allow it to be there,
Not resisting it,
Not trying to push it out.
You don't need to make yourself be calm.
You don't need to fix or change anything.
Simply notice the breath.
And when you feel fear or anxiety,
Simply allowing it to be there and bringing the attention to the breathing.
Whenever you notice that the mind has gotten caught up in thoughts,
Just let the thoughts go.
Let thinking be a meaningless activity in your mind and bring your attention back to the breath,
The in and out of the breath.
You may have thoughts going on and be aware of the breath at the same time.
That's fine.
Simply favor the experience of breathing.
If anxiety is present,
Allow it to be there.
Notice how it feels in your body.
Notice what anxiety feels like.
Does it have a texture and a shape?
Anxiety may be present at the same time that you're noticing the breath.
Just easily favor the breath.
Notice the soothing nature of the breath.
See open awareness of breathing.
Anytime you notice that the mind is caught up in thoughts,
Just let them go.
Allow the mind to come back to the breath.
The in and out of the breath.
If anxiety is present still,
Doesn't matter.
It could even become more intense sometimes.
Your body needs time to allow it to resolve.
It may come and go.
Not resisting it.
Letting go of any thoughts that come up about it.
Simply favoring the experience of breathing.
Noticing how it feels in your body as it breathes.
Now you can continue like this on your own for a while.
Continue as long as you like.
And whenever you're ready,
You can end the meditation.
Take time to come out slowly.
Stretching,
Moving.
When you feel ready,
Open your eyes.
