Let's begin.
Sit in a chair with an alert but comfortable posture.
Keep your back straight,
Hands resting in your lap and feet flat on the floor.
Make sure that you are balanced and not straining.
There is nothing bothering you around.
Close your eyes.
Notice the stillness of your body.
Relax your stomach,
Chest,
Shoulders and begin to focus on your breath.
Breathe in deeply through the nose,
Allowing the air to flow down to your diaphragm and then release.
Repeat the breath,
Allowing the air to gently flow through.
Notice a sense of calm as you breathe out.
Release tension and stress.
As you gradually find a comfortable rhythm for your breathing,
Notice your thoughts or feelings at this moment.
You might start to worry about the future or think about the past.
It's normal for your mind to wander.
Some feelings and thoughts might be very distressing,
But do your best to observe and not judge.
Take a note of the thought or feeling and what it is.
Maybe you worry about an upcoming event or thought about a conversation that didn't go so well.
If a negative thought or feeling grabs your attention,
Make a note of it and return to focusing on your breath.
It's natural for your mind to wander to your social and performance fears,
But try not to be critical of yourself.
Notice the thought or feeling,
But don't follow it and don't let your mind pursue it.
Recognize that it's simply a thought,
It's what your mind does.
You can notice it and then let it go.
Picture yourself at the beach,
Laying on a warm sand,
A refreshing breeze blows in and you feel relaxed.
Imagine your thoughts and feelings are like the wind blowing and continue with your breathing,
Letting everything become the wind and the waves.
Feel how the waves come and go,
Remain calm and let your thoughts move and change.
Breathe.
Intentionally bring to mind a situation that you fear.
Imagine yourself talking to strangers or giving a speech.
Sit with the uncomfortable thoughts and feelings that this situation brings and simply let them be without resisting.
Relax and let the thoughts and feelings gradually dissolve.
Resistance will make the distress stay,
While acceptance will allow the negativity to disappear.
Remember that you will always experience some anxiety.
It's impossible for it to completely disappear.
Instead of resisting,
Learn to welcome your thoughts and feelings,
Accept them and then feel how they float away.
When you do find yourself in a moment of happiness during the day,
Grab hold of it,
Keeping the feeling in your awareness.
Five to fifteen seconds,
Allowing your brain to stay establishing and straightening new The more you use the pathway,
The deeper the groove becomes.
Happy thoughts will eventually fill those grooves.
Gradually,
When you are ready,
Bring your attention slowly back to your breath.
Then move your body and your surroundings.
Move gently,
Open your eyes and stretch.
Relax and let the thoughts and feelings disappear.
Relax and let the thoughts and feelings disappear.
Relax and let the thoughts and feelings disappear.
Relax and let the thoughts and feelings disappear.
Relax and let the thoughts and feelings disappear.
