Welcome to this Reset for Anxiety and Overwhelm.
This is a short,
Gentle practice to help you come back to yourself.
No pressure to fix anything,
Just come as you are and take a breath with me now.
Taking a conscious breath in and letting go whenever you're ready.
If you can imagine your back being supported by a golden thread from the base of your spine all the way up through your crown,
Supporting your back gently.
Bringing your awareness inwards,
Let that awareness come down to the feet and feel your feet on the floor.
Wiggle your toes if it helps,
Letting your body know that you are here,
You are present.
You might want to make a very small movement in the seat,
Feeling your sitting bones connecting with the chair.
I am here.
I invite you to place one hand on your chest and one on your belly.
Bring your attention to the breath,
Breathing into that space,
Whether you feel it more in the chest or the belly.
Just becoming aware of the breath moving into the body and the rise of the chest and belly and out of the body the fall of the chest and belly.
Just mindfully observing a few breaths like this,
Being aware of the movement of breath in and out of the body.
If thoughts come,
Try not to judge,
Just bring your attention back to the hands and the breath.
Repeat softly in your mind or aloud,
I am allowed to pause.
I'm taking another breath.
I am safe to take this moment.
Enjoying a breath with those words.
I am safe to take this moment.
Give your shoulders permission to soften.
Let your jaw unclench.
Allow the forehead to loosen and in between the eyes to gently soften.
Take a moment to notice any areas that the body is connected to the chair.
You might notice the feel of clothing against your skin or the air around you.
Taking a minute just to notice anything that arises within your body,
Around your body.
You might have sensations,
Notice pressure or temperature or maybe not.
We don't have to be calm or clear our mind of thoughts as they arise.
We acknowledge the thoughts without judgment and bring our attention back to the body.
Say the following words in your mind or aloud.
I am here.
Enjoying a breath with those words.
I am safe.
I'm taking another breath.
I am safe.
I am allowed to begin again.
A breath with those words.
I am allowed to begin again.
I can return to myself at any time.
I'm taking another breath.
I can return to myself at any time.
Throughout the day this is a reminder that you can return to yourself any time you need.
Through noticing the body,
Bringing our attention inwards,
Following our breath.
Any one of them or all three in whatever way works for you.
You can come back to yourself,
Take a break.
You can start again.
You've just given your nervous system a little breath of air.
You can return to this any time.
Remember you're not behind or broken,
You're becoming and that's more than enough.
