Welcome to this meditation.
This meditation is for you if you are feeling anxious or worried.
You may begin this meditation either sitting down in a chair or if you'd like you can lay down.
You can even stand up.
Whatever you feel is best for you.
And if you feel like you can't sit still for very long,
That's okay.
While listening to this,
If you need to move around,
You can do that.
Just pay attention to the sounds of my voice.
There is no judgment.
You are doing something kind for your mind right now.
We'll start by taking a couple of deep breaths.
If you can,
Breathe in through your nose and out through your mouth.
Again,
Breathe in through your nose and out through your mouth.
There is no wrong way to do this.
Notice your breaths.
If they are shallow,
That's okay.
Take the deepest breaths you are able to at this moment.
Next,
We'll move on to our body.
Where in your body are you feeling your anxiety or your worry?
Do you feel it in the face,
The chest,
The stomach?
There is no wrong answer.
If you could describe the worry or anxiety and you had to give it a shape or a color,
Which may sound a little funny,
What color would it be?
What shape would it be?
There is no wrong answer.
If you are having trouble with this,
That's okay.
Keep taking the deepest breaths you are able to at this moment.
If your eyes have been closed,
You can open them.
Look around your surroundings and find three things to name.
So if you see a plant in front of you,
That would be the first thing.
Then move on to something else and then one more thing.
Any three objects that are in your visual field.
Next,
Listen for two distinct sounds in your environment.
You may have to listen pretty closely or it may be very easy to do this.
One of the sounds may be your own breath.
Take another deep breath and then take your hands or one hand and touch either your skin or the fabric of the clothing you are wearing.
What is the texture like?
Is it smooth or rough?
Come back to your deep breaths.
Back to the sensations in your body.
Has the sensation of worry or stress changed at all?
Does it have a new location in your body?
Has it moved or is it where it was earlier?
Does that sensation have the same color and shape?
If you really aren't sure or if it stayed the same,
That's okay.
If it's changed or moved,
That's okay too.
We are going to take three more deep breaths together.
Take a deep breath in and a deep breath out.
A deep breath in and a deep breath out.
A deep breath in and a deep breath out.
You have just done something very kind for your mind.
Thank you for meditating with me.
I hope you have a wonderful rest of your day.
