Welcome.
This meditation focuses on releasing anxiety.
Anxiety is caused by thoughts.
Some thoughts send messages to the body that cause tension.
Meditation can help calm your mind and release tension from your body.
Find a comfortable seated position.
Sit with your back straight,
The crown of your head reaching for the sky.
Sit with either your bottom rooted to the ground or if you are seated in a chair,
Both feet rooted to the ground.
Rest your hands on your thighs and gently close your eyes.
This is a place of no judgment.
You are safe here.
This is a place of self-compassion,
Being,
Allowing.
Take a deep breath and sigh it out.
Breathe in as deeply as you can,
Filling your chest,
Your ribs,
Your belly and release this breath slowly.
Continue focusing on your breathing,
Letting your thoughts go with each breath out.
To ease anxiety,
You need to find it first.
Sometimes it creeps in on you.
Things seem manageable and suddenly they're not.
You can feel like you are drowning.
You can feel a heavy sense of something is always wrong or feel like something is always about to go wrong.
You feel like you don't have control over everything.
Maybe you're taking on healing other people and you absorb all the energy of the other person's pain or struggling.
You become aware of anxiety by how it feels in your body.
Is it a vibration around you?
A pain in your stomach?
A weight in your chest?
Maybe a lump in your throat?
Listen to your body now.
Let awareness come to your body.
Sense your full body sitting here now.
Sense your legs,
Your feet,
The earth supporting you and as you observe the sensations in your body,
Look for those places that are holding stress.
Be aware of your breathing.
Let your awareness come to your lower back,
Your upper back.
Is there any tightness that can be released?
Be aware of your shoulders,
Your neck,
Your head,
Your face.
Let your awareness of your body come inward.
Become aware of your throat.
Is there any lump or difficulty swallowing?
Your heart,
Your lungs,
Can you breathe in fully without restriction?
Your stomach,
Do you feel pain or any nausea?
Your belly?
Invite your body to let you know what you need to be aware of.
What do you sense in your body?
Perhaps,
As your awareness moves around inside,
There may be a feeling or sensation that stands out in some way.
What most needs listening to inside you right now?
Ask yourself,
Is it okay for me to spend time with this space right now?
Can I sit and listen?
If it is okay,
Take a moment to notice where are you carrying the sense in your body,
Even if you have no words for what the sense is,
Just notice it and say to this place,
I hear you.
Perhaps you may place your hand over this place that you've found.
I hear you.
Try to be with this place inside and be aware and gentle and listening,
Not trying to fix or change it,
Just be with it.
Perhaps,
This place would like to tell you its story.
You can listen.
You can ask,
What can I do for you?
What can I do for you?
Hold and comfort the place as if it were a small child that you found in the cold.
If the sense is not ready,
You can breathe and reaffirm you are listening and you can come back another time to explore.
Often we will medicate this feeling or blame others or try to fix it.
Today let's simply sit with it,
Feel it,
Accept it.
Ask where the fear is coming from.
Listen,
Support and wait.
Come to your breath as you listen.
Where is the fear coming from?
Imagine a warm glowing light holding this place inside you.
Feel a wave of everything is okay washed over your body.
Feel the energy from the light fill your body,
Filling your head,
Your throat,
Your heart,
Your stomach with warmth.
You are safe.
Everything is okay.
Be gentle with yourself.
Slowly become aware of the room around you,
The sounds of movement,
The light on the back of your eyelids and gently bring movement to your fingers and your toes and give a nice long stretch.
And when you are ready,
Slowly open your eyes.
I wish you a beautiful day.
Namaste.
