Welcome to a short and sweet meditation to help dissolve and dispel any anxiety that gets lodged in the mind and in the body.
And when we feel anxious,
And many of us do right now,
In fact more than ever,
It shows up often as a constriction in the mind or in the body,
Recurring thoughts of an uncertain future.
And any time that we have fearful or worried thoughts,
The breath constricts,
The body constricts and it gets held.
So this very simple technique and short meditation is going to help to just release some of that constriction from the mind and body that worried or anxious thoughts bring.
So let's get into a comfortable seat.
And then just take a long,
Slow breath in and let your breath go as your shoulders relax and your face muscles soften.
And again,
A long,
Deep breath in.
And as you exhale this time,
Allow your eyes to close if that's comfortable for you.
And one more long,
Deep inhale.
And as you exhale this time,
See if you can make that exhale a little longer.
So all the breath slowly exits.
And then just allow your body to take another breath in and out without any force or effort.
Allow your breathing to return to a natural pace.
And see if you can gently bring your awareness to your body.
And just notice if there's any place that you can feel a restriction or a constriction or anxiety.
Sometimes we can locate it in our chest,
Even in our lungs.
Sometimes it's in the eyebrows or the jaw.
Sometimes it might just be a general feeling in the mind or the body.
And sometimes there's really no location at all.
There's no right or wrong.
When we have an anxious thought,
Our breath does constrict.
Changes happen physically just from a thought,
Whether it's real or imagined.
And often fear is larger and bigger than an actual event.
So when you found that place or an overall sense that you can detect of anxiety,
Just take a moment to be with it and see if it can somehow soften.
Now we're going to use the same breathing technique to begin to free it up and let it go.
So with your awareness on that location or a general sense,
Taking a long,
Full breath,
Imagine that the breath could open it up and free it up a bit.
And as you release the breath,
Imagine the breath can begin to dispel and dissolve that constriction.
Again,
A long,
Full breath in.
That expansive quality of the breath will loosen it.
And as you release the breath,
Allow your breath to carry it out of your body.
It'll dissolve and begin to disintegrate.
One more time like that.
Inhale to open it and free it.
Exhale,
Breathe it out.
Let it go.
Let it dissolve and dissipate and disintegrate and disappear.
And then allow your breath again just to return to a natural pace and rhythm.
And notice how you feel.
Notice if there's perhaps a softening,
A letting go.
Simply deepening and lengthening the breath helps to bring the body back into a restful,
Calm state.
Helps to release some of the redundant thoughts in the mind.
Just observe,
Notice,
And relax.
Whenever you feel ready,
You can reopen your eyes.
It's a very short and simple technique.
Whenever you start to get really anxious or fearful about something uncertain,
Just drop into three long,
Deep breaths and breathe it out.
Let it go.
Come back to this moment.
Thank you for joining us.
I hope it helps you and I hope you can use it as often as you need.
Namaste.
