Today's meditation is on anxiety and helping you reduce anxiety in your day.
So let's begin.
Start by finding a comfortable seat.
It might feel good today to sit with your legs crossed,
With a tall straight spine.
It might feel good to just sit on a chair with your feet flat on the ground and you can put your palms down on your thighs,
Bringing awareness to the sensation of your hands touching your body.
If that feels comfortable for you,
That really allows us to come out of our minds and into the body.
It might feel good for you to just lie down today.
You might want to lie on the couch or on your bed,
But find a place where you can completely let go.
This could also be a good meditation to do while you're walking.
So you may want to just play this as you're going for a walk,
Whatever feels good for you.
The breathing technique that we will use in today's meditation is called the box breath.
So box breathing allows us to produce a calm and relaxed feeling in the mind and the body.
So making this the perfect technique in moments when you need to focus your mind or reduce anxiety.
So we begin by inhaling through your nose for four counts.
One,
Two,
Three,
Four,
And then holding your breath for four counts.
One,
Two,
Three,
Four.
Then we're going to exhale through your mouth for four.
One,
Two,
Three,
Four,
And then hold again for four.
One,
Two,
Three,
Four.
So let's do that on your own this time.
So inhaling through the nose for four,
Holding for four,
And exhaling through the mouth for four,
And then holding at the bottom for four.
So continue with this style of breath for as long as feels good for you.
Find a pace that feels natural and easy.
Bring ease into this exercise.
It might feel better for you to inhale,
Hold,
Exhale through the nose,
Hold,
And then inhale again.
So just find what feels best for you and continue at your own pace.
Science tells us that meditation can help counter the effects of anxiety.
If you are feeling anxious in this moment,
If you're having overwhelming feelings of fear,
Worry,
And tension,
If your mind is racing,
Know that you are not alone.
This style of breathing allows us to regulate the breath.
This calms the nervous system and helps you find that peacefulness and that ease that you so deserve.
Take a deep breath in one,
Two,
Three,
Four,
Hold one,
Two,
Three,
Four,
Exhale one,
Two,
Three,
Four,
And then hold one,
Two,
Three.
Continue with this box breath,
This style of breathing,
And on your next inhale,
Invite in the mantra silently to yourself,
I am here and I am well.
I am here and I am well.
I am here and I am well.
Keep bringing your attention to the breath.
If you find your mind wandering,
Know that that is perfectly normal and bring your attention back to the breath and counting the breath.
I am here and I am well.
After your next exhale,
Bring awareness back into your body.
So you can start by slowly wiggling your fingers,
Wiggling your toes,
Swaying your body from side to side really gently.
Flutter open your eyes and just look around the room as if you're seeing it for the first time.
Take one more deep breath in and this time let it just exhale out through your mouth,
Really letting go.
Thank you for meditating with me today.
Thank you for showing up for yourself.
Know that you are doing it right.
You are on the right path.
