Welcome.
My name is Natalie and I am so glad you are here.
This meditation is for those mornings when worry,
Tension or anxious thoughts begin to rise.
It's a safe space to acknowledge what's present without judgement and to guide those feelings out gently using our breath and compassion.
You don't need to fix anything.
Just allow yourself to feel and release.
So find a comfortable position,
Either sitting or lying down.
Softly close your eyes and let your gaze soften.
Take a deep breath in through your nose and exhale slowly through your mouth.
Again inhale,
Allowing your chest and belly to expand and exhale,
Letting some tension leave with your breath.
Notice your body in this moment.
Where do you feel tightness or unease?
Where does anxiety live in your body?
You don't need to push it away.
Simply observe with curiosity and compassion.
Now imagine your breath moving directly to those areas.
As you inhale,
Invite calm and ease.
As you exhale,
Let the tension soften and flow out.
If anxious thoughts arise,
Acknowledge them gently.
I see you and let them drift away with the next exhale.
You are not your thoughts.
You are the observer,
The witness.
The safe space in which these feelings can be acknowledged and released.
Now let's repeat a few gentle words together.
Inhale,
Drawing calm into your body and exhale,
Releasing worry and tension.
Gently repeat and with each exhale imagine your body becoming lighter,
Your mind becoming clearer and your heart more at ease.
Now silently repeat to yourself,
It is okay to feel anxious.
I am safe.
I release what does not serve me right now.
It is okay to feel anxious.
I am safe.
I release what does not serve me right now.
Continue to breathe slowly and naturally,
Allowing your mind and body to settle into this sense of relief and ease.
Now take a few more moments here in silence,
Allowing each breath to carry away what you no longer need.
Now begin to deepen your breath gently.
Notice your body resting in support and feel a sense of lightness and openness where tension once was.
And when you are ready,
Softly open your eyes.
Now carry this calm and compassionate awareness with you into your day and remember,
You can always return to your breath and this gentle release any time you feel worry arise.
Thank you for sharing this moment with me.
May your day be a little lighter,
A little calmer and a little kinder to yourself.
Until the next time,
Namaste.
