Welcome to this practice to help you surrender worrisome thoughts,
Nervous energy or anxiety.
Begin by releasing any tension in your shoulders,
Jaw,
Abdomen or anywhere else in your body.
Relaxing your muscles and letting your body go soft.
Noticing any areas of your body that you're clenching or tightening your muscles and let them relax.
It's okay,
It's safe for you to relax now and let go of this tension.
Next,
Take a few conscious breaths.
Breathe in for three and out for four.
In two three and out two three four.
In two three and out two three four.
As you notice your breath slowing down,
You may extend the length of your out-breath.
Feeling calmer and more connected within your body.
Keeping this conscious breathing going.
Now noticing what thoughts are running through your mind.
Images or visions about things that might happen in the future.
Words that are on repeat.
Stories that you're telling yourself.
These thoughts are perpetuating your state of worry right now that is not serving you in this moment.
With every thought that arises,
Visualize it being placed inside a floating bubble that gently and easily drifts away.
Your mind will probably keep creating these thoughts to try and keep you in anxiety but it's okay to move past them and to let them go.
Every time an unhelpful thought pops into your mind,
Place it in a bubble and let it drift off.
This is just your mind stuck in an old habit.
You don't need to engage with these thoughts now.
It's safe and okay to let them go.
Worry,
Anxiety and nervous energy are usually related to fears about an uncertain future.
When you don't know for sure how a certain situation will play out,
It can be easy to get stuck worrying about it.
Unless your anxious state is prompting you to take helpful action,
Worrying does nothing to improve your life or help anyone.
All it does is flood your present experience with stress.
It might seem as though worry is the only appropriate response to your current experience.
Especially if you are awaiting life-changing news or if you're concerned for someone's safety.
But even so,
I assure you that it is safe and okay to release your fear and to feel calm in this moment.
There is nothing you can control now.
Nothing that you can influence or change.
So fear cannot help you in this moment.
Fear exists to help you mobilize and escape from danger.
But right now,
Unless there's something that you can do to improve your situation,
Fear cannot help you.
Saying to yourself,
It is safe for me to release my fear.
Breathing into your body and surrendering fear as you exhale.
Breathing in,
Feeling calm and letting that fear go.
You are at your best when you are calm.
You're more capable of rational thought and have more energy available to assist others.
The most helpful thing that you can do in this situation is to be at peace.
This doesn't mean that you don't have any fear or that you enjoy your current circumstances.
It just means that you're willing to remain calm in the face of fear.
Sometimes the thing that we fear is simply a story in our mind which is unlikely to ever eventuate.
Other times there is a possibility that the thing we fear will come into being.
Whether your fear is likely to manifest or not is irrelevant.
Right now the best thing you can do is to release unhelpful thoughts and find a sense of calm.
Anytime those worrisome thoughts show up,
Placing them in a bubble and letting them go.
Remembering to relax your body,
To let go of any tension.
Remembering that it's safe to feel calm now.
Acknowledge and honor the feelings within you.
I feel scared that something bad might happen but I choose to find peace in this moment.
I have all these worries but I accept that right now there's nothing I can do so I choose to feel calm.
It's safe and okay for me to be calm in this moment.
Sending love and compassion to yourself.
Placing a hand on your heart if you wish.
Saying something soothing and reassuring to yourself as if speaking to a loved one or a child in need.
I know this is hard for you.
You're doing so well with everything that's happening.
You yourself have a few moments of peace.
You deserve it.
I know how strong you are.
You can do this.
You are safe.
Sending love,
Compassion and kind words to yourself and receive them gratefully.
Feeling calm and centered now.
Giving yourself permission to have this time to do something for yourself or do something helpful free from those feelings of worry.
Remembering that you can revisit this practice whenever you need.
Coming back into your world now.
Making some gentle movements.
Opening your eyes and taking that sense of calm with you as you return to your day.
Sending love and compassion to yourself.
