Hello and welcome.
You may have chosen to do this practice as you are feeling nervous or anxious at this time.
This is because the reptilian part of your brain believes you are in danger so you currently have adrenaline coursing through your body as your brain thinks you may need to fight or flee danger so you will now release some of this adrenaline by moving your body.
Start by jogging on the spot.
Begin to shake your hands,
Imagining you are shaking out all the anxiety in your body.
Now start to shake your feet as well.
Begin to move and shake your whole body,
Releasing all your stress hormones.
Start to move your body to the music in a way that feels good to you.
Listen to the music and connect to it.
Close your eyes and just move your body.
Running on me to get closer to you now my vision is so focused on you I couldn't see before but now I see it all.
You bring my heart to life again.
Now I can see it all driven.
My arms are open wide.
I'm blinded by your light.
You bring my heart to life again.
Now I can see it all driven.
Let go of your inhibition and don't worry about what you look like.
Just let loose.
Try and have some fun.
Now stop and put your hands on your hips.
This confident powerful pose has been shown to give you more confidence.
Tell yourself that you've got everything under control.
You are capable and you are safe.
Now make your way to a comfortable seated position.
It's time to relax your body with a calming breathing technique.
You will breathe in your nose for four seconds.
Hold for four seconds and breathe out your nose for eight seconds.
Letting go of any worry or anxiety as you do.
Focus on relaxing your body as you breathe out.
Breathe in two three four hold two three four.
Breathe out two three four five six seven eight.
In two three four hold two three four.
Out two three four five six seven eight.
In two three four hold two three four.
Out two three four five six seven eight.
In hold out In hold and out In hold and out Return to your natural breathing.
Scan through your body and notice where you may still be holding anxiety or tension.
Accept that this is a natural part of being human and that your body reacts like this to protect you.
Remind yourself that you are safe.
Bring your awareness to your breath.
As you breathe focus on relaxing your body.
Start with the top of your head.
Move down to your face and jaw.
Your neck and shoulders.
Your chest and stomach.
Both arms.
Your upper legs.
And your lower legs and feet.
Let any tension or worry melt away.
Now imagine a good friend was struggling in the same way as you are.
How would you comfort them?
Say this to yourself now.
Think about all the things that you have worried about in the past.
How many of these things actually turned out to be as bad as you thought?
Not many right?
We tend to think about the worst case scenarios and your brain can't tell the difference between what is real and what is imaginary.
So when you think about all the bad things that may happen it believes that you are in real danger and turns on your flight or fight response.
So the next time you notice you are doing this you may want to start by managing your self-talk.
Remind yourself that everything is going to be okay and counteract your stress response and bring yourself into the moment by practicing deep breathing or by moving your body.
If you like you can finish this practice by going for a walk outside and connecting to nature or by doing some relaxing breathing while listening to music you love.
Remember,
Your thoughts are real they are not always true.
