This is a meditation to reduce anxiety.
So I want you to get comfortable.
You can either be sitting or lying down.
Just notice the surface beneath you and then try to melt a little bit deeper,
Letting go of any muscles you might be holding.
Feeling the ground or the chair beneath you grounding into the surface,
Letting your eyes feel heavy as your eyelids close,
Letting your shoulders sink a little bit deeper down your back,
Releasing any tension in your neck and your chest,
Releasing the muscles in your face,
Unclenching any muscles throughout your body.
Maybe you're holding the muscles in your abdomen,
Your hips,
Your legs,
Letting everything go for now.
And then bringing your attention to the breath,
Feeling your belly rise as you inhale and just let it fall as you exhale.
Inhaling for three,
Two,
One,
And exhaling for three,
Two,
One,
Allowing your belly to just float up on the inhale and relax on the exhale.
Now just bring into mind what emotions are you experiencing?
Just labeling them by name.
Maybe it's worry,
Anxiety,
Fear.
I want you just to notice these emotions,
Labeling them by name,
And then acknowledge that it's okay to feel these emotions.
Know that they are always changing,
Flowing from one to another like the waves in the ocean.
Let them come,
Let them go.
And let's just let them go.
Let's breathe out that anxiety and worry and fear.
Just let it go for now.
With a long,
Slow exhale,
You can even do an audible sigh,
Mouth open,
Just breathe it out.
Letting go of those emotions,
Knowing you are in control.
I want you to picture that anxiety as a little child throwing a temper tantrum.
And I want you to put your hand over your heart.
Feel that comforting touch.
Just try to soothe that little child saying whatever comes to mind.
It's okay.
You are safe.
You are loved.
There's nothing to fear.
Notice that little child just calming down,
Feeling the weight of your hand over your heart,
Noticing how comforting that is.
Seeing the muscles in your chest and your upper traps just melt.
You can drop that hand back by your side.
I want you to repeat after me,
Either silently or you can say it out loud.
Take a big deep breath in.
I am healthy and strong.
I am safe.
There is nothing to fear.
It is well with my soul.
It is well with my soul.
Knowing in your heart of hearts that these words are true.
You are okay.
You are better than okay.
You are well.
You can make it through this.
And if you begin to feel anxious again throughout the day,
Just bring that hand to your heart,
Providing yourself that comfort,
That self-compassion.
And repeat some kind words to yourself.
And breathe.
Taking one last big deep inhale and a long slow exhale.
Feeling to come back into the room,
Wiggling your fingers and toes,
Opening your eyes,
Feeling a deep sense of gratitude.
Namaste.
