If you're listening to this,
I don't have to tell you that health anxiety is real and it can be really horrible.
This practice offers love and care and it also offers some practical tools that we know helps in the moment.
So welcome and finding a comfortable position,
Taking some time to just note how you feel in this moment.
Not trying to change anything and awareness of what you're bringing into practice today.
Feeling the weight of the body against the surface you're resting on and knowing that in this moment you are safe.
In this moment your body is supported.
In this moment you can let go a little and as you settle you might see where you notice the in and out of the breath.
The rise and fall of the breath.
The body knows how to breathe and because the body knows how to breathe and you're supported in this moment perhaps you can let go a little more.
Noticing the in breath and the out breath.
Whether at the tummy,
The chest,
The mouth or the nose.
When we experience a gentle supportive touch,
A rub on the shoulder,
A hand on ours,
Chemicals are released that support a feeling of calm.
Of safety and it can be really useful to remember this when we are anxious.
Perhaps placing one of your hands on the other hand now.
Using your thumb if that's comfortable to gently rub the other hand.
Increasing the pressure so that you really feel it,
You feel that connection from one hand to the other.
When you're in a difficult situation,
When you're worried and anxious you can always do this.
Place one hand on the other hand and use your thumb moving it back and forth varying the pressure.
No one need know what you're doing.
Feeling into the felt sensation of touch.
Allowing it to soothe you,
To remind you that in this moment you are safe,
In this moment you are alive and in this moment you are caring for yourself.
The breath is another powerful tool and some simple techniques can really help and support us when we're caught in a spiral of worry,
Of fear.
The first is to take a deep breath in,
Hold it for a moment and then take a long slow breath out.
And what this does is it slows down our heart rate and bring us back out of our heads,
Away from our worst fears into the here and now.
So let's try that.
Taking three or four slow deep breaths in,
Holding for a few seconds and then slowly out.
Holding for a moment can help on the out breath to move the lips closer together as though you're breathing out through a straw.
That slows the out breath,
Slows the mind,
Slows the heart.
Another breathing technique that we know can be very helpful is what we call box breathing.
So breathing in to the count of three or four,
Holding to the count of three or four,
Breathing out slowly to the count of three or four,
Holding again to the count of three or four.
And then repeating that cycle a couple of times.
So let's try that.
Let's hold.
Let's breathe in.
Let's hold.
Let's breathe out.
And let's hold.
Let's hold.
Let's breathe in.
Let's hold.
Let's breathe out.
Let's hold.
Let's breathe in.
Let's hold.
Let's breathe out.
And let's hold.
Allowing the breath to come back to its normal rhythm when you're ready.
Again,
Feeling the weight of the body against your surface you're resting on.
And this is something else you can always do,
Knowing that you're physically supported in this moment,
Even if your mind's all over the place.
The last thing we'll explore in this practice is how we talk to ourselves when our minds begin to spiral.
I don't need to tell you that it's real.
The worry,
The fear and the panic are real.
But telling ourselves off,
Trying to push things away,
It doesn't help any more than getting lost in the thoughts help.
So some supportive messages that resonate with you,
That make sense to you,
Are really helpful,
Particularly when combined with some breath work or supportive touch.
And when you're worried,
When you're terrified,
You might say to yourself,
I felt like this before and I was okay.
You might say to yourself,
I love you and I am here for you.
You might say to yourself,
I am safe in this moment.
Taking a moment now to consider what words or phrases might support you when you're feeling particularly worried.
May you be well.
May you touch peace.
May you be good to yourself and may you be kind to yourself in times of panic and worry and fear.
And may you know that you are loved.
And thank you so,
So much for practicing with me today.
