If you're struggling against the weight of anxiety or are in the midst of a panic attack,
I want you to close your eyes if you are in a safe space to do so and bring your full attention as best you can to focus on the words I am speaking to you right now.
You are going to be okay.
What you are going through right now will pass.
I know this because together we're going to regain control of these spiraling sensations.
You can do this.
I'm right here with you.
Just keep concentrating on the sound of my voice.
We're going to do a very simple technique together now to help shift your state into a calmer,
More focused state.
Okay?
But before we do,
I want you to know that if at any point during this exercise you start to feel lightheaded,
It's perfectly alright to stop,
Collect yourself,
And if you're willing,
To try again.
If the lightheadedness persists,
You can try this exercise lying down again if you are able or try another anxiety relief meditation.
Sometimes in different situations we need different things to help us and that's totally okay.
Let's begin.
I want you to take your thumb and your index finger and gently place them on either side of your nose.
Feel the touch of your fingertips against the sloping curves of your nostrils.
Now firmly press your thumb into the side of your nose to seal off the nostril.
Great job.
Then take the deepest,
Slowest inhale you are able to through the clear nostril.
Now hold this breath as you switch sides and press your index finger against the nostril you just inhaled through and gently remove your thumb to unseal the opposite nostril.
Then exhale as slow and steady as you can.
Well done.
Through this same nostril you just exhaled through,
Take a deep inhale.
As slow and as steady as you can.
Then switch sides again.
Breathing out through the opposite nostril as slow and as steady as you can.
That's great.
Now keep it going.
Take a deep inhale through the nostril you just exhaled through.
Then holding your breath,
Switch sides.
Then let out a slow,
Steady exhale.
And again,
Take a deep inhale through the nostril you just exhaled through.
Then switch sides.
Now let out that slow,
Steady exhale.
Keep it going.
You're doing really well.
Taking every bit of focus you can into mindfully concentrating on these movements of alternating between your thumb and index finger and taking deeper,
Slower,
Longer breaths each time.
If you lose your place,
It's okay.
Simply pick up where you left off.
Coming in the fresh,
New,
Rejuvenating air with your inhales.
And allowing your exhale to expel out the old negative energy harbouring your anxiety.
In with the new.
Out with the old.
In with the new.
Out with the old.
Take it as slow and as steady as you can.
There's no rush.
You are exactly where you need to be and doing exactly what you need to do.
Nothing else is more important than this,
Than you,
Right now.
Just keep your focus on the movements of your fingers and taking those fresh,
New inhales and expelling out the old anxiety energy with your exhales.
Allow yourself to relax into the calming energy you are cultivating for yourself through this exercise.
Let your breaths become slower,
Steadier,
More at peace with the love you are showing yourself by doing this exercise.
You are in control.
You have the final say over your thoughts and emotions.
You have the ability to cultivate calm in even the scariest of situations.
This is your power,
Your gift.
Bathing your body with fresh,
New,
Positive energy with your inhales and releasing the old,
Negative anxiety energy with your exhales.
Now let your breath return to its natural rhythm and bring both hands to your knees,
Palms facing up toward the sky.
If you're lying down,
Bring them to rest gently at your sides,
Palms facing upwards.
Rest for a moment.
You've done so well with this exercise and I want you to know just how proud I am of you for taking the initiative to help yourself in this way and for sticking through it.
I know it can't have been easy.
Let's take one last deep breath together and as you inhale,
I want you to give yourself recognition.
Give yourself thanks for completing this meditation today and with your slow,
Steady exhale,
Breathe out a comforting sigh from the knowledge that you supported yourself through this difficult situation in a healthy,
Nourishing way.
I hope this helped you.
Feel free to share it with others who you think may benefit and remember,
Anytime you're faced with anxiety,
It will always be here for you.
And again,
Well done for taking the initiative to regain control over your anxiety.
Now go forth and make some mischief.
