Allow yourself to settle into a comfortable position.
Gently lower the gaze and close the eyes.
Allowing yourself to settle into this space,
To rest in this moment just as you are.
Resist trying to control any feelings or sensations.
Accept where you are and honor how you feel in this moment.
Often when we feel anxious our emotions will manifest in the physical body.
Take a moment to check in with your body.
How does it feel?
Notice any areas where you may be holding tension.
Try not to resist or change.
Just feel into these areas.
As we check in with ourselves,
Take a moment to notice what shows up for you.
Scattered thoughts,
A tightness in the chest,
Clenching of the jaw,
Maybe tension in the shoulders.
Bring a sense of acceptance to these feelings.
Trying not to suppress but more bring a softness into these areas.
Through this practice we are going to focus on this idea of softness towards our thoughts and our feelings.
To our physical body,
Letting go of resisting and controlling and taking the time to feel into the softness.
Breathe in relaxation,
Breathe out tension.
Breathe in relaxation,
Breathe out tension.
Give yourself permission to soften into this place.
Become aware of your body and the gentle flow of the breath.
Repeat lovingly to yourself.
I am free of anxiety and I am living a calm life.
Notice the support of the floor below.
As you inhale feel a strength to the back of your body.
As you exhale feel a softness to the front of your body.
Allow yourself to feel a sense of safety and stability where you are now.
Breathe in relaxation,
Breathe out tension.
Give yourself permission to soften in this place.
Repeat lovingly to yourself.
I am safe and in control.
I am freeing myself from stress.
Scan your body from head to toe and notice any areas where you are holding tension or tightness.
Breathe the softness into these areas.
Bring a smoothness to the face.
Relax the jaw.
Release the shoulder blades.
Release the shoulders.
Give yourself permission to soften in this place.
Repeat lovingly to yourself.
I am more and more calm with each deep breath I take.
I am now in control.
My body is calm.
All is well in my world.
Breathe in relaxation,
Breathe out tension.
Believe that tomorrow will be better than today.
Focus on where you want to go.
Be positive,
Be patient,
Be loving,
Be kind.
As we come to the end of the meditation,
Deepen the breath into the belly.
Bring some gentle movement to the fingers and the toes.
And when you are ready you can gently blink the eyes open.
