Find a quiet space.
Sit or lie in a comfortable position.
Inhale deeply through your nose,
Counting to four.
Hold your breath for a moment,
Then exhale slowly through your mouth.
Repeat this several times,
Focusing on each breath.
Bring awareness to your body.
Start from your toes.
Mentally scan each body part.
Relax and release the tension of that body part,
Moving gradually from your toes,
Up your legs,
Your torso,
Your arms,
And then to your head,
Allowing each body part to relax.
I'll give you some time to do this on your own.
Envision a peaceful place.
It could be a forest,
A meadow,
A starry night,
An ocean,
Beach,
Any calming setting.
Picture it in vivid detail.
Immerse yourself in the colors,
The sounds that you hear,
The scents,
The feeling of the breeze in the air.
Focus on your surroundings.
Notice the sensations around you without judgment in this very peaceful place.
Feel the ground beneath you.
Feel the air on your skin.
What colors do you see?
Do you see stars in the sky?
Leaves swaying in the breeze.
Ocean waves gently rolling onto the shore.
The water of a babbling brook or river.
Visually picture it in vivid detail.
Immerse yourself in the feeling of that place.
Repeat positive affirmations silently or out loud.
I'll share a few and you can create your own.
I am calm.
I release what I cannot control.
I am NOT my anxiety.
I am brave.
I am relaxed.
I am supported and loved.
Everything is temporary.
I open my soul to peace.
I am making myself a priority.
I am safe.
I trust myself.
I am getting better every day.
I am resilient.
I am confident and relaxed.
I choose to feel calm.
I am capable of solving problems.
I am enough.
I am worthy of good things.
Everything will be okay.
I make choices that my future self will thank me for.
I have nothing to fear.
I can perceive any situation positively.
I am in control of my next steps.
All is well with me.
If any of these affirmations resonated with you,
Continue to repeat them.
Inhale positive energy.
Exhale negativity.
Use that affirmation when you exhale.
Breathe in and exhale.
Just keep repeating an affirmation or two that stood out to you.
You can always come back to your breath.
This place is here for you.
Anytime things feel stressful or if you feel anxious or out of control,
Find your way back to your breath.
Close your eyes.
Remember a positive affirmation.
Keep repeating that affirmation or a few affirmations to help bring you back to this space within you that is calm and safe.
Think about the things that you're grateful for.
Shift your focus to positive aspects of your life.
Fostering a sense of gratitude,
Writing down things you're grateful for,
Will also help relieve the tension or the fear or the anxiety.
If your mind wanders or begins to spin out of control,
Gently bring it back to your breath.
Accept those thoughts.
Without judgment,
You are human.
We all think.
Just let those thoughts float away.
Continue to inhale deeply through your nose,
Counting to four,
And then exhale slowly through your mouth.
When you're ready,
Open your eyes.
Take a moment to transition back.
Maintain the calmness that you've cultivated.
Remember that practice is the key.
We all have stressful moments,
Anxious times in our life.
By integrating meditation into your daily routine,
It will help you find tools to provide relief for that anxiety and allow you to calmly move forward,
Being in control and trusting yourself in the next steps.
Namaste.
