I know you're feeling so anxious right now.
It feels unbearable.
To experience such discomfort in your own skin.
And all you want to do is end the sensation.
And have magic solution to just feel calm.
This anxiety is here for a reason.
It is asking you to feel something.
It is alarming you.
To tend to yourself right now.
And underneath this anxiety is usually sadness and grief.
But the anxiety exists because you don't feel safe.
To surrender into the sadness,
To feel the grief,
And to allow yourself to let go and cry.
And maybe it's not just sadness,
Maybe it's also anger.
There's just something deep inside of you that does not feel that it's okay to feel.
It's okay to feel your feelings,
To be sad.
To be angry.
To feel hurt and in pain.
The anxiety that's here covers up these feelings.
And just shows you that you're scared to feel them.
So I wonder if we can feel them together.
Notice if there's anything that you're doing right now in your body to Prevent yourself from feeling more.
Usually,
What happens is you restrict your breath.
Or you create tension in different parts of your body as to brace against feeling.
And that creates even more anxiety,
Not breathing deeper and not letting your body relax.
And feel.
So can we just start?
By noticing the first place in your body where you feel like you're bracing.
And in this part of your body,
Inhale.
Tense up even more this part of your body.
And then as you exhale,
Release some tension.
It's okay if you don't release all of it.
But let's just start somewhere.
Breathe in to this part of your body.
Create even more tension.
And release.
See if when you are breathing in,
You breathe all the way down to your belly.
As if you're pushing your belly out with this air.
And then when you exhale,
You suck your belly back in as you let go of the air through your mouth as if you're letting all the air from your tummy.
Come out through your mouth.
You can breathe in through your nose.
Send that breath all the way down to your tummy.
Create the tension in this part of your body where you feel it the most and then breathe out.
Through your mouth,
Let all the air from your tummy come out of your mouth and let go.
Of this tension as much as you can.
And with the next inhale,
Exhale,
Allow your whole body to tense up.
And then on the exhale,
Imagine your body just melting.
It's like your body is a huge ice cube and you really just indulge in the melting.
And letting Your body,
Melt the tension.
Breathe in,
Into your belly.
Tense up your whole body.
And then slowly exhale through your mouth and melt.
And from this melting place,
Return your breath to normal.
See if you can start to just sway or any other intuitive movement that feels right for you right now.
What kind of pose or movement would feel so supportive to you in this moment that really shows you it's okay to feel?
Maybe it's a hug for yourself or a different way you hold yourself.
Any sensation that's coming up for you right now,
Let yourself feel that.
It's okay to feel it,
Even if it's uncomfortable or brings up a lot of emotions.
Even if you're not sure what the sensation means or what it is,
But you feel something,
Just send some love and attention there.
Lately I've been feeling difficult sensation in my throat and I just let myself feel it with curiosity,
Not trying to make it go away or let it go.
Just feeling what's there.
And maybe even inviting some movement into that part of your body.
So you could put your hands where you feel it.
You could caress it.
You could just move your body with that sensation.
There's no right or wrong.
And we're not trying to fix what we're feeling.
We're trying to be with it and move with it and let ourselves know it's okay to feel this.
It's okay to feel it without knowing what it is.
It's okay to feel it while feeling uncomfortable about it.
It's just okay.
Free to feel.
What have you done?
Been blocking and restricting yourself from feeling.
Can you create space for that right now?
Any uncomfortable sensation you feel coming up in this moment.
Be with it.
Move with it.
Hold yourself through it.
Any of those options.
Are okay.
Just make sure you're not getting in this trap of trying to release it or make it go away.
Your anxiety wants you to see it and feel it.
That's why it's alarming you.
Not because you're actually unsafe,
But because there's something to take care of within you.
Let's take another big breath together,
Breathing in through your nose and filling up your belly.
And out through your mouth,
Letting all that air go from your belly.
It's safe to feel.
It's safe to feel.
It's safe to feel.
It is so human of you to feel your feelings.
And maybe you've had really difficult experiences of people reacting to your feelings in a very upsetting way and it's hard.
To trust that you can feel your feelings and everything will be okay when expressing or sharing your feelings in the past has led to heartbreak and even harm.
I want us to work together to change that story by even doing this meditation over and over again so your body can continue to practice that it is safe to feel your feelings,
To work through the anxiety that's reacting to the story,
That your feelings are not safe and they're going to end in a really tragic way.
So come back to this meditation as many times as you need to really embody that it's okay to be with yourself and to feel your feelings without trying to hide them or fix them for anyone else's comfort.
It's time to put yourself first,
To not abandon yourself.
This is the start of us practicing really giving ourselves permission to feel whatever we feel and trust that it's all going to be okay.
And it is.
I promise you.
In the end,
No matter what happens,
Everything will be okay.
