Begin by finding a comfortable position,
Sitting or lying down.
Allowing your body to be supported.
Gently close your eyes and take a slow,
Deep breath in through your nose.
And exhale softly through your mouth.
Again,
Deep breath in.
And a slow,
Steady breath out.
Great.
Now let your breathing return to a natural rhythm.
No need to control it,
Just observe it.
Notice the gentle rise and fall of your chest.
Notice the subtle movement of your body as you breathe.
And with this background awareness,
I'd like you to now bring your full awareness to how you're feeling.
There's nothing to fix and nothing to solve right now.
And if anxiety is present,
Just acknowledge it quietly,
Like noticing a cloud in the sky.
If you're feeling anxious,
You could say to yourself.
.
.
Something in me feels anxious and that's okay.
By saying this,
You can allow that feeling to be there without resistance.
Now bring this awareness into the background.
And bring your full awareness to your body.
Notice if there's any places where you feel tension.
Perhaps it's in your chest or in your shoulders,
In your jaw,
In your stomach.
Instead of trying to push it away,
Gently breathe into that space.
And imagine that gentle breath flowing directly into the area of tension,
Softening it,
Creating a little more space.
And every time you exhale,
You feel your body releasing just a little.
Remember,
You don't need to force anything,
You just allow.
And now I'd like you to imagine a calm,
Steady presence within you.
A quiet centre deep inside.
This part of you is untouched by anxiety.
It's still,
It's grounded,
It's steady.
Even if you feel completely overwhelmed,
Trust that this area is within you.
Even if the surface feels busy or unsettled.
The deeper part remains calm.
And if you can,
I'd like you to see if you can rest your awareness there,
Even for a few moments.
And remember,
If your mind begins to wander,
That's completely natural.
You can just gently guide it back.
And guide it back to your breath.
Back to the steady place within you.
Who you are as a person is completely separate from your anxious thoughts.
You are not your anxious thoughts.
They come and go like waves.
You are the space beneath them,
The calm,
The steady,
The unshaken.
And with that recognition take a slow,
Deep breath in.
And a long,
Easing breath out.
Say to yourself in your mind,
I am safe in this moment.
I can handle this.
Let those words settle without forcing belief of it,
Just planting gentle seeds.
No need to force anything.
There never is any need to force anything.
It only creates resistance.
The only thing you need to do as you walk through your day.
To just be aware.
Plant those seeds.
Be gentle with yourself.
And you'll begin to notice your power.
Finally,
I'd like you to begin to bring your awareness back to your body as a whole.
Not the surface beneath you or the air around you.
Your entire body.
And as your awareness is in this place,
Begin to wiggle your fingers and your toes.
Roll your shoulders,
Move your neck,
Do what you need to do.
Feel this moment.
And when you're ready,
Gently open your eyes.
You can carry this sense of calm with you,
Knowing that this calm is truly who you are.
Thank you.
