Turning towards fear and anxiety.
Take a moment to get comfortable in your chair or on your bed.
Notice the support of the surface beneath you,
Your feet on the ground.
Take a moment to look around the room that you're in,
Slowly from right to left,
And then left to right,
Noticing what piques your interest,
Noticing the calm,
The quiet,
Or the beauty.
Taking a deep breath and maybe placing your hand on your heart,
Allowing your breath to move a little bit more slowly and a little bit more deeply than usual.
Imagining that breath coming in and out of your heart space or the center of your chest,
Almost like it's a nose in the center of your chest,
Breathing in and out.
As you breathe in and out,
Noticing some warmth starting to cultivate in the center of your chest,
Allowing a little smile,
Both in your heart and on your lips,
And bringing to mind something or someone that is just so easy to love.
Maybe it's a puppy or a baby,
Beautiful sunset,
A place in nature that just fills you with goodness.
And just breathing that in through your heart space and allowing that warmth,
That glow to expand,
Moving all the way down through your body and through the soles of your feet into the earth,
Feeling that connection and that grounding,
And then moving up through your body,
Through the top of your head,
All the way up into the stars,
Allowing that light to move back into your heart,
Glowing and warm.
Now noticing the sensations,
The story of the fear or the anxiety that you have in your life.
Maybe you're experiencing it now,
Or maybe there's a situation from the past that comes to mind.
Just allowing yourself to notice the sensations in your body,
And just quietly to yourself naming them.
Maybe it's butterflies in the stomach or a weight on the chest.
Maybe the story is,
I can't handle this,
I'm trapped,
There's no way out.
Just noticing the story and the sensation,
And just naming them as they come.
Also noticing the resistance to these sensations,
How much you don't want them.
Just allow that to exist too.
Maybe the urges or desires to make the situation change,
Make the sensations change,
Make the thoughts change.
Maybe the urge to ruminate until it makes sense,
Until there's a different outcome.
Noticing and naming,
Noticing the desire for it to be different than what it is right now.
And then moving back into that warmth,
That light,
Taking a few breaths into the heart space,
Allowing that smile to come back to the lips and the heart,
Bringing to mind that special place or person,
Just allowing that to fill you up.
And with this warmth in your heart,
Once again,
Turning towards the fear,
The anxiety,
The sensations,
The story,
Turning towards it with this warmth and this love,
And just extending a little bit of this warmth and this love to the sensations in your body,
To the story,
To the resistance,
To the urges.
Maybe it's like a warm,
Loving,
Golden hug.
Maybe it's a listening or an allowance to just be and exist,
But allowing your energy to turn to warmth and extending this warmth from your heart.
Just allowing yourself to continue to extend this light and this warmth,
And inviting yourself to let go of the attachment to the story,
To the sensation,
To the urges,
To the resistance,
Letting go of the desire to make a change,
And instead just letting it be embraced in this warmth and light,
Letting it rest in this warmth and light.
Notice in this space there's no action required.
All of this is allowed to exist.
You are able to be the observer.
You are able to turn towards with your loving heart and embrace all of that,
Letting it know you are a part of me.
I am a part of you.
You are welcome to be here.
And I'm just letting it go,
Turning back towards yourself,
Your heart and your breath,
Breathing deeply again into the center of your chest,
Allowing that warmth and that smile to cultivate,
Allowing that light to grow,
Allowing every part of your body to see how you are able to meet fear,
Sensation,
Anxiety with love,
With ease,
With warmth,
Patting that into your heart gently,
Taking a few final breaths.
And again,
When you're ready,
Opening your eyes,
Looking around your space,
Noticing the light,
The beauty,
The calm,
Thanking yourself for showing up for you today.
