Welcome to this meditation practice.
It's dedicated to helping you work with anxiety mindfully and to cultivate a sense of inner calm and acceptance.
Find a comfortable position,
Either sitting or lying down,
And gently close your eyes if you are comfortable to do so.
Settle into the present moment,
Relax and leave behind any distractions or worries to the best of your ability.
Allow yourself to be fully present and open to the experience which will unfold.
Let's begin by focusing on our breath.
The breath is a powerful anchor into this present moment.
Take a deep breath in through your nose,
Feeling the air filling your lungs,
And exhale slowly through your mouth,
Releasing any tension.
Let's do this again,
Inhaling deeply and exhaling completely,
And now breathe naturally and feel the gentle rhythm of your breath,
The rise and fall of your chest,
And the sensations of each breath wherever you feel them.
As you continue to breathe,
I invite you to acknowledge any anxious thoughts or feelings that may arise.
Instead of resisting them or pushing away,
Approach them with acceptance and compassion.
Recognise that it's normal to experience anxiety from time to time,
And it doesn't define who you are.
Imagine yourself sitting by a calm,
Serene lake.
The surface of the water is reflective and smooth.
It symbolises the quiet and peaceful nature of your mind when anxiety is not trying to overwhelm you.
Picture any anxious thoughts or worries,
Just as ripples on the water.
They may disturb the surface temporarily,
But the lakes depth and stillness remain undisturbed beneath the ripples.
As you breathe,
Notice any anxiety arising within you.
Observe these thoughts and feelings with a non-judgmental awareness.
Like an impartial witness,
Don't try to change or fix anything.
Instead,
Practice radical acceptance of what you are feeling right now.
Now let's explore the concept of acceptance and commitment therapy,
Otherwise known as ACT.
This therapeutic approach suggests that instead of trying to eliminate anxiety,
We can learn to make room for it,
Whilst living a meaningful life.
Imagine embracing your anxiety as part of you,
But not all of you.
As you continue to breathe,
Say to yourself,
I accept the presence of anxiety within me.
I allow it to be here,
Without judgement.
It is just one part of my experience.
Now let's shift our focus to the commitment part of ACT.
Consider your values and what truly matters to you.
These are the things that give your life meaning and purpose.
Reflect now on what you want to stand for,
What kind of person you want to be,
And the actions that you can take to align with your values,
Even when anxiety is present.
Think about the small steps you can take,
The choices you can make,
And the goals you can pursue,
Despite anxiety's presence.
Remember that you don't have to eliminate anxiety to move forward.
You can acknowledge its presence,
And still,
With courage,
Take steps toward your values and aspirations.
Take a moment to envision yourself living in alignment with your values,
Feeling a sense of fulfilment,
Even in the presence of anxiety.
Allow yourself to feel the strength and resilience within you.
As we begin to conclude this meditation,
Bring your attention back to your breath,
Gently inhaling and exhaling.
Acknowledge any shifts in your thoughts and feelings during this practice,
And acknowledge them with kindness and self-compassion.
Remember that this meditation is a valuable tool that you can return to whenever you need it.
The more you do,
The more powerful the changes within you will become.
Embrace your anxiety with mindfulness,
And practice ACT in your daily life.
Trust that you have the capacity to face anxiety,
Whilst still living a fulfilling and meaningful life.
And remember that anxiety is normal,
It's part of being a human being.
When you are ready,
Slowly open your eyes,
And carry this sense of acceptance and commitment with you as you continue your journey,
Knowing that you have the strength to navigate through anxiety with grace and resilience.
