Welcome to this suiting breathing meditation for overcoming anxiety.
Take a moment to get really settled in.
Let your body find a position that feels the most relaxing,
Keeping your back straight,
Chest open.
Let's use the next couple of minutes to soften any existing tensions,
To let go of any resistance,
Anxieties,
Both in the body and mind.
If they don't completely disappear,
That's fine.
What you are cultivating here is the intention to relax.
Everything else will fall into place naturally,
With time.
Allow yourself the space to do so.
And remember that you are safe now.
Begin to softly close your eyes or soften the gaze and look at something neutral,
Like a wall or the floor.
And let's find some relaxation by taking a couple of deep breaths here.
On the inhale,
Let your body expand,
Open up.
And on the exhale,
Settle in and soften the body.
And if it feels comfortable,
Join me in four rounds of 4-7-8 breathing.
We will inhale for 4,
Hold the breath for 7 and exhale for 8 seconds.
Inhaling through the nose and exhaling through the mouth,
Making an audible whoosh sound,
Like this.
But first,
Let's completely exhale.
Let all the air out of our lungs to create space for the new air.
And inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7,
8.
And last round.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
And exhale 2,
3,
4,
5,
6,
7,
8.
Wonderful.
Now,
As you let your breath flow naturally,
Without trying to control it anymore,
Notice how the stillness now feels like in your body,
In your mind.
And remember that you can always come back to this deep intentional breathing.
No more than four rounds at once,
But whenever you feel like you need it,
Your breath is always there for you.
And when distractions arise,
As they always do,
Allow them to be,
Without getting involved in their narrative,
Letting them melt away breath by breath,
Realizing that without you engaging with them,
They have no meaning and they fade.
And you come back to your breath,
Your connection with your body and the present moment,
Observing your breath with a gentle curiosity,
Focusing on merely the sensations of breathing,
The chest rising and falling,
The air going through the nostrils.
And with each breath,
You're aware that thoughts are just that,
Thoughts,
That you can decide in every moment to let them be,
Without engaging with them.
You're simply observing them as they pass by,
And you're allowing them to fade away and coming back to your breath.
Now as our practice is coming to an end,
Slowly and gently allow your attention to expand.
Notice the room you're in and become aware of your whole body,
Noticing what has changed from the beginning of the practice.
Maybe you can stretch in any way that feels comfortable or move your fingers or toes.
And whenever you are ready,
Softly open your eyes,
Remaining connected to your breath.
