Hello and welcome to your pause for a moment of anxiousness.
My name is Victoria and I'm so happy that you are here with me.
Let's start with a little bit of movement.
Gently roll out your neck to release some tension in the shoulders.
Maybe you want to roll out your shoulders as well.
Just moving slowly and tenderly here.
And then open your mouth,
Move your jaw side to side,
Open and close your mouth,
Starting to release some tension in the face and jaw.
Now take a nice deep breath in through your nose.
Exhale,
Sigh it out to your mouth.
Do that two more times at your own pace,
Letting the breath expand down into your belly.
Now finding a comfortable position,
Whether that is seated or lying down Take time to shift and adjust your body in any way that you need to make yourself feel cozy and held in this space.
As you start to settle here.
Take the fingertips of your right hand and start to gently graze your left arm up and down and using this gentle touch to signal to your body that it is okay to relax.
Stay connected to your breath here as you gently graze your arm.
And now let's switch using the fingertips of the left hand to gently graze up and down the right arm.
Breathing into your belly as you move here.
Now find a place for your hands to rest.
It could be one hand on the belly,
One hand on the chest,
Or whatever feels supportive to you.
Bring your attention to your breath.
Take a slow and steady inhale and feel the breath as it expands down into your belly.
Let a soft exhale start to release any lingering tension you may feel in your body.
Take a few breaths at your own pace,
Just noticing the movement of your breath as it expands and softens your body.
And let's start to slow the breath down here together.
Working through a few rounds of box breathing.
Inhale for 4,
3,
2,
1.
Hold your breath for 4,
3,
2,
1.
Exhale slowly for 3,
2,
1.
Hold on empty for 4,
3,
2,
1.
Again,
Inhale for 4,
Hold for 4.
Exhale,
Four Hold for four.
Inhale 4… Hold for.
Exhale,
Four.
Called for.
Last round,
Inhale for 4.
.
.
Hold for 4.
Exhale 4 Hold for 4.
Now take a gentle breath in through your nose.
And a slow and steady exhale out.
Return to your natural breath and take time to observe how your mind and body are feeling right now.
If anxiousness is still very present,
Know that it's okay to feel this way and that everything will be okay.
Observe where in your body you may still be feeling this tightness,
This anxiousness.
Is it in your belly,
Chest,
Your throat?
Bring your palms together and gently rub them together to create some warmth.
And once you feel warmth in between your hands,
Gently place your palms on the part of your body you are feeling this tightness.
And if you're not sure where it is,
You can also just wrap your arms around your body and give yourself a loving squeeze.
Keep your hands here for a moment and breathe deeply,
Really letting your belly expand like a balloon.
Now repeating these affirmations in your mind or out loud.
These feelings are temporary and I accept them with love and compassion.
It's completely okay for me to feel this way.
I am so proud of myself for taking time to make space for my feelings.
I love and accept myself exactly as I am.
Let's repeat them one more time.
These feelings are temporary and I accept them with love and compassion.
It's completely okay for me to feel this way.
I am so proud of myself for taking time to make space for my feelings.
I love and accept myself exactly as I am.
Now take a deep breath in through your nose.
Exhale,
Sigh it out.
Do that two more times at your own pace to seal these affirmations into your meditation.
Begin to gently brush your thumbs across your fingers.
Slowly start to reawaken your body with gentle movement As you feel ready,
Blinking your eyes open and welcoming yourself back into this space Thank yourself for taking time to nourish your mind.
I hope the rest of your day is filled with peace.
Until next time.
