Welcome.
You probably have spent the day scanning outwards,
Outside of yourself.
For the next 10 minutes.
The only thing to track is what is already here.
So please go ahead and get comfortable wherever you are.
No rush,
Just take your time.
Perhaps roll your shoulders back.
Sit comfortable on your cushion or chair.
And when you're ready,
Gently close your eyes.
We are going to get to know our anxiety a little bit better.
Coming back to the body without any judgement.
Remembering that anxiety is not only a thought,
It is a body,
A stage.
Our bodies can feel a state of anxiety first,
Almost like an alarm.
And then a thinking mind builds a story on top of it to explain it.
You cannot think your way out.
You have to come back through the body.
And that is the entire premise of the practice.
So just focus on your breathing.
And let the organic breath come in and out.
Focusing on one point of attention.
Perhaps your nostrils.
Your chest or your belly.
Simply take some time to land here.
Acknowledging that we are still carrying the day.
And it is completely normal to take our time to settle.
Let's breathe in together in through your nose.
And out through the mouth.
Once again,
Four to five seconds in.
And a longer exhale,
Perhaps 6-7 seconds out.
Inhale through the nose.
And a longer exhale through the mouth.
Once again,
In through the nose.
And a long exhale through the mouth.
Return to your natural breath.
Acknowledging that the long exhales are the natural body's own break.
It is signalling our nervous system.
That we are safe.
And that we can slow down.
Simply return to your breath.
Shoulders,
Your chest.
Feel your entire body expand and contract.
With the breath.
No effort from your part.
This.
Right here.
Is the link between body awareness and emotional regulation.
Or you're simply taking a step back.
Letting the breath lead the way.
And we become a observer.
Different mind states.
Potting sensations.
And feelings.
Mind wonders.
It's okay.
That is what the mind does.
Simply return to your breath.
And let it flow in and out naturally.
We might choose to expand our awareness back to our bodies.
See expand and contract with the breath.
Noticing the body as a whole.
And allowing every sensation in the body just to be as it is.
Weather is pleasant.
Or unpleasant.
Everything is exactly how it needs to be.
Coming back to the body is simply turning attention towards this stream instead of away from it.
We develop kindness towards ourselves.
We allow any sensation in the body to complete its cycle.
Perhaps you start to notice the beginning and the end of a cycle.
Perhaps where the contraction starts to notice or feel strong in the body.
Until it dissolves.
How does that journey feel like?
It doesn't have to feel a particular way.
Simply notice it arise.
Notice how it stays for a few seconds.
And watch it go.
Whilst the cycle is being completed,
Return to your breath.
To your own calm.
And stay in this space for a few more moments.
As we come to the end of the practice.
Just remember.
That the body raises the alarm before any thought comes in.
So next time.
.
.
Don't begin analyzing the thoughts.
Begin noticing where in your body you're feeling the tension.
Start wiggling your fingers and toes.
And when you are ready.
Open your eyes.
Thank you for coming back to your own body.
Take this practice with you.
