Begin by settling into a comfortable position.
Let your body be supported.
Gently close your eyes or soften your focus.
Take a slow breath in through your nose and exhale through your mouth.
Again breathing in and out a little longer this time.
Let your breath become your anchor.
Inhale for a count of four,
Exhale for a count of six.
I'll leave you to continue with that for a few moments to calm yourself with your breathing.
So in for four and out for six.
If your thoughts are busy that's okay.
You don't need to stop them.
Just notice them like clouds passing in the sky and gently return to your breath.
Now bring awareness into your body.
Notice where you feel anxiety,
Maybe tightness,
Fluttering,
Pressure.
Without trying to change it,
Just gently say it's okay to feel this.
Breathing in,
Creating a little space.
Breathing out,
Softening around the feeling.
You're not pushing it away,
You're making room for it safely.
Now imagine your breath like a wave,
Slow,
Steady,
Reliable.
No matter what's happening the wave continues.
Then silently repeat,
I am safe in this moment.
Breathing in,
This will pass.
Breathing out,
I can handle this.
In,
This will pass.
Out,
I can handle this.
Stay here for a few more breaths,
Anchored,
Supported,
Steady.
And when you're ready,
Take a deeper breath in and slowly exhale.
Gently bring awareness back to the room and softly open your eyes.
And in moments of stress you can always use your breathing as an anchor to calm yourself and feel grounded when the world around you is feeling stressful.
I wish you peace in the rest of your day.
