Welcome into this meditation to help you to self-soothe and feel more empowered when it comes to worries,
Fears and anxieties You can use this meditation especially in moments where the urge to reassurance seek feels as though it's coming in strong.
Just finding a comfortable position,
We won't be here for long.
Can do this meditation sitting up,
Lying down,
Whatever feels good for you.
And just seeing if you can take some slow gentle breaths here I know it can be hard to remember to ground and to breathe in moments of anxiety but to not underestimate how important that is if nothing else to just see if you can focus on exhaling and making your exhale just a bit longer than your inhale and as you're doing that i will be talking to you and helping you with this feeling So breathing gently and recognizing that it is totally normal to reassurance seek when we feel anxious What happens is we're struggling to feel safe.
And we then believe that if someone else outside of us can reassure us then we will be okay and I'm here to gently tell you that that is not true,
That is not the case.
The reason why you don't feel good is because your nervous system has become dysregulated.
When we reassurance seek outside of ourself we get stuck in this loop We feel good for a few moments and then we often return to reassurance seeking either then or the next time This is beginning to learn that the power comes from within you that your body needs to feel safe above all else.
So as we breathe we simply notice the urge to check.
It's as though it's risen in our body.
You might have already felt this before you even tapped into this meditation.
This urge to check,
To see.
To Google,
To us.
To ask more and more questions either to technology or to a person.
And I want you to know that.
As much as you may feel stuck in the urge of that rising and rising and rising until it almost feels impossible not to reassure and seek This is a wave that you can ride out and that will eventually go down just like a wave.
Knowing that you don't need to push this urge away we're just noticing it We're breathing and we're telling ourselves that if I still feel I want to do that later I can.
But now,
In this moment,
I can ride this urge out.
I can surf this wave.
I can surf this urge because I know that feeling regulated exists within me,
Not out there.
I know I will only get stuck in wanting more and more reassurance.
Right now this is me not trusting myself I'm able to trust myself I'm able to come back to me.
Absorbing these words,
My reassurance comes from within I trust myself I don't actually need certainty to feel safe.
I release the need for control.
I surf the urge and come out the other side.
I choose peace over reassurance I can sit with uncertainty.
There will always be more uncertainties.
And this is my chance to trust I can ride them out.
Can check later if i still want to and need to I feel my power coming back to me.
I know how to regulate my nervous system and that allows me to feel calmer I'm learning to trust myself,
To trust life and to trust that everything has a process.
So just a few more deep breaths here and if your eyes were closed blinking them open coming back to the space you're in and repeating this as many times as you need to remembering that it's okay when we fall into reassurance seeking but remembering this message that self-trust is what's needed to be built and trusting that where needs the attention is your nervous system not something outside of yourself.
I'm Scarlet,
Come to this or any of my meditations whenever you need
