Hi there and welcome to your meditation for the times when you're feeling anxious and unsettled Let's begin by coming into any position that is Nurturing to you Maybe that is a familiar Upright position for meditation,
Maybe it's Curled on your side.
Maybe it's laying in your bed cuddling a pillow However,
You need to be positioned today is perfect or maybe you're sitting at your desk at work,
Right?
Whenever you get into your position just allow yourself a moment to take a big breath in And sigh it out Become aware of the sensation of your body Maybe it doesn't feel desirable Maybe you feel a tightness in your chest Maybe you feel unsteady Maybe you feel shaky Regardless of whatever bodily sensations arise try to remind yourself that they are simply sensations And although what you're feeling is very very real right these sensations are just sensations You And take a few moments to scan throughout your body and notice How does your body react when anxiety is present?
And maybe eventually you begin to use this tool to recognize yourself starting to enter this state So you can Practice self-care as quickly as possible to help remove yourself from a situation or To just take a breath right and remember these sensations are just sensations You And once you've thoroughly checked in with yourself,
Let's take another cleansing breath breathing in through your nose And sighing it out Inhale for a count of four and Exhale for a count of five or six or to whatever extension feels Within your capacity today And I remember you're the one who's doing the counting so speed it up or slow it down inhaling for a count of maybe four and that's my suggestion and then Exhaling for a count of five or six or whatever other number may be best suited to you today Ideally trying to have some extension of the exhale that is longer than the inhale Allowing the breath to help guide our nervous system back Towards the parasympathetic nervous system At rest and I just that healing calm space Just focus on your breath and the counting You You You Release the counting of your breath Become very aware of your body And I want you to try to visualize your body Doesn't have to be in the same position you're in But try to visualize yourself As clearly as possible and remember that as clearly as possible May not mean that you have this Crystal clear image in your mind.
You may just have more of a sense of it.
That's perfect.
That's great Okay And once you've gathered or continue to gather this visualization this sense of yourself I Want you to try to very clearly Witness yourself in a relaxed state So what is it different than how your body is currently feeling?
Are your muscles relaxed and soft?
Is there a smile on your face?
Is the space between your eyebrows relaxed?
Do you have the full range and capacity of your breath?
What is your body language saying Clearly create this image in the mind or the shoulders soft as the jaw relaxed Going through your whole body and visualizing as clearly as possible this relaxed calm settled grounded safe version of you And if your mind it gets distracted Like it's so normal for it to do just really compassionately bring yourself back to visualizing yourself spending time with yourself your body language And how you feel when you are safe and rooted and settled connected Your body language You you you you If it is hard to visualize your body language and the sensations that are present with Rest and ease Maybe try to think back to the last time you felt that that sense of calm and safety And trying to remember how your body felt The body language you had your facial expression you Maybe it's possible To invoke this sense of calm and ease contentment Safety Into how you feel right now whether it's a little speck in that direction Or a big tip of the scale.
It doesn't matter Maybe it starts by trying to Bring your face into a position that is connected with ease and safety and peace You maybe it's how you're holding your hands You You You You Release any visualization you might have come to And I want you to think of what you have to do For the rest of the day whether you're about to go to bed or you've got a meeting or You're gonna be home or whatever it is What are you gonna be doing For the rest of your day And as you think of your to-do list or your desires for the day Can you try to visualize yourself moving through those scenarios Feeling calm feeling settled displaying that body language of ease comfort stability And try to bring this image to your mind as clearly as possible be really specific about what you're doing today Do you have to take phone call Who are you going to be talking to today?
What time are you going to be doing things?
What is the weather like today What is the lighting gonna be like where you are What tasks do you have to do Who will you encounter Who will you encounter And through all of these details continuing to have this awareness and presence of yourself in this centered grounded circle Day do you find a distance to space you you you you you you You are always welcome to stay with this meditation and visualization as long as you'd like you can go back to other parts if there was something you wanted more time with Or maybe your practice ends here today And if it does,
Please know that there is no scale of measurement and that shows What you needed to do here in this meditation.
There was no goal Other than just be here right now See what is right?
As much as possible and try to give yourselves these tools Well,
Where maybe yes easing the anxiety may be possible or maybe it's to this level that isn't perceivable to you yet And that doesn't invalidate it I hope that through the rest of your day you feel held loved safe Respected and important I'll see you next time
