Catch Worry Before You Spiral

A short yet powerful meditation, to catch worry and fear before you spiral. It's so easy to believe every thought and feeling and this can lead us into a slippery slope of fear. This quick practice will help you to catch your thoughts right before that happens. Come and re-set with me.

Transcript

Take a slow deep breath in and let it go gently Slow deep breath in and again let it go gently Right now you do not need to solve everything Breathing and recognizing you do not need to predict the future Breathing and recognizing that you do not need to hold the weight of the entire day or the weight of the world for that matter Just notice the surface beneath you The chair, The bed, The floor Notice your breath and notice that in this moment you are safe and that it is safe to pause Your nervous system does not need to go into high alert right now Come away from that Let your shoulders soften See if you can relax your jaw Unclench your stomach Remind yourself I am allowed to slow down It's okay to rest I am allowed to feel supported I do not need to go into a fierce spiral For I am safe Take one more slow deep breath Exhale fully Remember you're doing so much better than you think Come away from comparison, Away from those triggers Well done for coming here and resetting My name's Scarla. Come back to this instant reset anytime you need

Reviews

Very soothing and grounding. I will listen to this often to return to the present moment. Thank you!🙏

Thank you 🙏

Much needed, thank you 💓

Soothing and reassuring, especially for those of us who struggle with anticipatory anxiety. Thanks Scarlett

That’s a great mini pep talk.
Unfortunately, once anxiety becomes physical/somatic, when the HPA axis gets triggered and you’re flooded with adrenaline and cortisol, it will take at least 20 minutes to calm down. Often longer.
Listening to a meditation/talk like this is very helpful as it can shift one’s perspective during an anxiety flare.
As a matter of fact, this is one of the best things about the Insight Timer app. It can abide with us during these fiercely intense times and help us get to the other side and re-regulate feeling more supported.