You Are Not Alone

This grounding meditation is designed to help soothe anxious feelings, settle a busy mind, and gently bring you back to the present moment. If you need something short, supportive, and easy to return to when anxiety starts to rise, this track offers a calming space to pause, breathe, and reconnect with yourself.

Background Music Track is Dear Gravity- Abide

Transcript

Hey, It's okay. You are not alone in this. Just take a few breaths with me here right now. Inhale, 2, 3, 4. Exhale, 2, 3, 4, 5. Inhale through the nose. Exhale through the mouth. A couple more breaths just like that. Having anxious feelings is one of the most common human experiences that are out there. And the struggle I find with anxiety is that it shows up sometimes for no reason at all. And so rather than get into the story about why you might be feeling anxious today, I invite you to just notice if your mind is loud or your body feels tight, Or there's that shaking feeling inside. And drop the story and just allow yourself to be right here. Let this be a moment of kindness, Not a moment of self-judgment. I get this feeling all the time. I struggle with feelings of anxiety. I want you to hear you're not alone in those feelings of the spiraling, The bracing, The wishing you could just get a grip. I'm here to tell you, You do not have to force yourself into calm. You don't have to wrestle. Just be with me right here. Allow yourself to feel supported. Find a position that feels supported. Let the surface underneath you do some of the work. Feel what is holding you and allow yourself to be held. Release your jaw. Let the shoulders drop just a little bit. Take a slow breath in through the nose, And then a longer exhale through the mouth. Inhale full, Exhale release. Anxious feelings often try to pull us into the future. So I'm going to invite you again, Right here into this present moment with me. Notice where your body is coming into contact with a surface. Notice the weight of your hips. Notice the back of your head. Feel your feet, Even if it's just a sense of them. Place one hand on your chest and one hand on your belly. Feel your hands on the body. You know that you are not alone in this. Now inhale like you're breathing into your hands. Exhale, Give your body permission to soften. Inhale steady into the hands. Exhale, Release. Inhale steady. Exhale, Release. If thoughts are racing, We're not fighting them. We're noticing them and attuning back to the present. What is underneath you? Can you allow yourself to be supported? Notice the hands on the body. Notice the breath moving in and out. Notice that breath moving in and out. Now see if it feels authentic for you to offer yourself a gentle, Kind affirmation. One that feels authentic for you right now. If it doesn't feel true, Just keep breathing. But this might be a suggestion of an affirmation that I have for you. I'm not alone. This is a normal human response. I am here with myself. I am not alone. This is a normal human response. I am here with myself. Continuing to breathe here. Inhale full. Exhale, Release. You're doing great. You're not alone. Just keep breathing. Maybe you want to listen to this track one more time. Or maybe you find rest exactly where you are. I wish you ease, Health, And happiness.

Reviews

…. Working through the very human condition of anxiety … thank you Trists for this grounding and calming experience …