Take a moment to settle into a comfortable position.
Find whatever place makes you feel a little more at ease.
Perhaps sitting in a chair or lying down on your back.
Just give yourself a few moments to get comfortable.
Any movements that can put your body more at ease.
And finally,
Settle into stillness.
Allow yourself to acknowledge and own everything that you are feeling right now.
Take a moment to identify specifically what anxiety is causing you to fill in your body.
What are you experiencing?
Perhaps tightness in your chest,
Shortness of breath,
Scattered thoughts.
Just acknowledge,
Name,
And identify what you are feeling.
Now take a full breath in through your nose,
Filling your lungs to the very top.
And then sigh it out of your mouth as you exhale.
Do that again.
Take a full breath in,
Filling up completely.
And this time hold the breath at the top.
And now exhale,
Sigh it out,
And let it go.
One more time.
And this time as you inhale,
Add physical tension to your body.
Clench your hands into a fist.
Scrunch your face.
Tighten everything.
Hold and then exhale,
Release.
Let it go.
As you continue to breathe in and out of your nose,
See if you can gradually bring more length to every exhale.
With every exhale,
Notice if you can soften something else in your body.
Whatever places you notice any tension,
Just allow the breath to find more ease and calm overall.
Stay connected as you remain in this moment.
If you find the mind beginning to wander,
Just simply think of this moment like a camera zooming into focus where you are the key object.
Now bring awareness to any surfaces that you are touching.
Whether it be the chair,
The bed,
Or the earth,
Allow yourself to soften and release a little more in those areas.
Feel the support of the structure holding you up.
You are not sinking.
You are firmly supported.
And now visualize roots beginning to grow from your body and into the surface beneath you.
The roots continue to grow deeper into the floor,
Through the foundation,
Into the ground,
And deep into the earth.
As you allow yourself to establish the space of stability and grounding,
Just repeat these affirmations in your head.
I am grounded.
I am strong,
Centered,
And peaceful.
I give myself permission to release all anxiety and experience complete ease.
I am grounded.
I am strong,
Centered,
And peaceful.
I give myself permission to release all anxiety and experience complete ease.
I am grounded.
I am strong,
Centered,
And peaceful.
I give myself permission to release all anxiety and experience complete ease.
As you continue with your day,
Always remember there is no amount of guilt that can change the past and no amount of anxiety that can change the future.
Stay right here in the present moment always and know that you are okay.
When you're ready,
Gently begin to flutter the eyes open and continue on with your day.
