Hi,
My name is Kelly Boyce and this is a practice on working with anxiety.
So take a moment to settle in wherever you are.
You may be seated,
If so,
Finding your feet firmly placed on the ground,
Your hands in your lap,
Closing your eyes if it feels right.
And we'll do a quick scan from the crown of your head all the way down to the soles of your feet,
Taking an inhalation,
Feeling the crown of your head.
And on the exhale,
Scanning all the way down your body to the soles of your feet.
So in this practice,
We're going to work with anxiety by scanning our body and rotating attention systematically from one body part to the next.
So when I name a body part,
Simply notice what you feel.
First bring your attention to your jaw.
Notice any sensation there like a tightness or a holding or a relaxation.
Just being with whatever you come upon,
Not trying to fix or change it.
Sensing your ears,
Your nose,
Perhaps feeling the flow of the breath in and out of the nose.
Sensing both eyes at the same time.
Notice if there is any holding or tension in or around your eyes.
And sense now your entire head and neck.
Bringing attention now to your left shoulder.
We're going to take an inhalation again,
Sensing to your left shoulder and then exhale all the way down your left arm into the palm of your left hand.
So as you breathe in and out,
You're sensing your entire left arm and hand.
Bring attention now to your right shoulder.
Take an inhalation and then on the exhale,
Allow the breath to go all the way down your right arm into the palm of your right hand.
So as you breathe in and out,
Sensing your right arm and your right hand.
Take another inhalation.
Now bring attention to both shoulders and then exhale all the way down both arms into the palms of both hands.
As you do this,
Now sense your whole torso,
Your back,
Your belly,
Your hips.
Bring in attention to your left hip.
Take an inhale and then exhale all the way down your left leg to the sole of your left foot.
Noticing whatever it is that you come upon.
Bringing attention now to the right hip.
Take an inhale and then exhale all the way down the right leg to the sole of the right foot.
Noticing any sensation,
A tingling or a numbness,
Anything that's present.
Inhaling to both hips and now exhaling,
Sense both legs,
Both feet simultaneously.
Can you feel a sense of ground as you sense your legs,
Your feet?
Breathing in and out.
Now let's bring the entire body into awareness.
So legs and feet,
Arms and hands,
Head,
Neck,
Torso,
Face.
As you breathe in and out gently,
Simply notice your whole body globally.
Any sensation that may be present,
Any emotions.
You're welcoming your experience just as it is.
Also feeling yourself grounded,
Relaxed,
Noticing your feet on the floor.
Returning to an eyes open position and noticing how you feel.
Perhaps taking a moment to name one thing that it feels important to acknowledge to yourself right now.
Thank you for taking part in this practice of working with anxiety.
Thank you.
Thank you.
