Welcome to this meditation to relieve any sensations that anxiety may bring.
Find a comfortable spot lying down or sitting upright.
In whatever pose you choose,
Pay close attention to the contact of your body against the surface beneath you.
Against your legs,
Your back,
Your hands,
Or any part of you that is connecting with the surface.
Paying attention to our current surroundings helps our mind stay in the present moment and worry less about other things.
Next,
We will focus on the breath.
Experience how the body moves and molds to the movement of the airflow.
With each inhale,
Your chest,
Lungs,
And diaphragm expand.
With each exhale,
Your body slowly collapses.
Take your time experiencing each breath to its full capacity,
Not straining yourself in any way,
Just fully breathing.
Now we'll begin with some calming breathing exercises to slow our breath down.
We will inhale for a count of four and exhale for a count of five.
Ready?
Inhale,
2,
3,
4,
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
Exhale,
2,
3,
4,
5.
Inhale,
2,
3,
4,
Exhale,
2,
3,
4,
5.
Let yourself breathe normally.
In this moment,
You are choosing calm and peace.
With each breath,
You inhale stillness and exhale fear.
Remember,
Your body is reacting to your thoughts that your mind creates.
Many of these thoughts have never existed or will never exist.
When we choose to stay in the present moment,
Our thoughts can no longer control us.
You are in control.
You own your own mind.
Let's deepen the breath once more with the four-second inhale,
Four-second hold,
And seven-second exhale.
Ready?
Inhale,
2,
3,
4,
Hold,
2,
3,
4.
Exhale,
2,
3,
4,
5,
6,
7.
Inhale,
2,
3,
4,
Hold,
2,
3,
4.
Exhale,
2,
3,
4,
5,
6,
7.
Inhale,
2,
3,
4,
Hold,
2,
3,
4.
Exhale,
2,
3,
4,
5,
6,
7.
Return to your normal breath.
In moments of anxiety,
Remember the power of the breath.
Let's allow our physical body to return into the room.
Feel your surroundings.
Where are you?
Slowly open and observe the space around you.
Be thankful for the time you spent on calming your mind today.
Thank you for joining this calming meditation,
And I hope you can take this throughout your day.
