Welcome to this guided meditation.
My name is Yogi Brian and you're here because you're feeling anxiety,
Because you're feeling panic.
And that's okay.
You're not alone.
I hear you.
I feel you.
I see you.
So right now,
I wonder if you can just acknowledge your panic,
Acknowledge your anxiety,
And invite your anxiety,
Your panic in like you're inviting a friend,
Like you're welcoming a friend.
And just acknowledge it.
Say hi to it.
Hi anxiety.
Hi panic.
I see you.
And just know it's a feeling.
And you're so much more powerful than this feeling.
So make friends with it.
Invite it here to this meditation.
And during this meditation,
There's no right or wrong way to do it.
All you have to do is breathe and listen to the sound of my voice.
So find a comfortable place.
You can do this seated or lying down.
And invite your anxiety,
Your panic.
Welcome it.
Say hi to it.
Bring it here for your meditation.
And once you find that comfortable place,
That comfortable spot,
Keep your eyes open.
And as you keep your eyes open,
Maybe find an object.
If you're lying down,
You can look up at the ceiling.
Find a place or a spot or an object where you can stare at,
Where you can look at.
And you're just gazing at this object.
Your eyes are relaxed.
Like you're gazing out into the horizon.
Eyes are relaxed and just notice this object.
What's in front of you.
And describe this object out loud.
Talk out loud.
For example,
If you're looking at your ceiling fan,
Just describe the design.
Or maybe if you're seated,
You see a picture.
And just describe that picture.
Or maybe you see a piece of furniture.
And bring your attention to that object.
And describe it out loud if you can.
Or just describe it silently to yourself.
There's no right or wrong way to do this.
Just notice the object.
Observe the object.
And describe it.
And you soon start to realize your mind is relaxing.
You soon start to realize your mind is coming back to the present moment.
And as you're looking at this object,
Your eyes start to get heavy.
Those eyelids start to get so heavy that you want to close your eyes.
So just allow your eyes to close naturally.
And as your eyes close naturally,
You start to relax.
You breathe and listen to the sounds of my voice.
And right now,
Just notice your breathing.
Observe your breath.
Nothing to do or control with your breathing.
Just notice your breath.
Be the witness to your breath.
Be the witness to your breath.
And in just a moment,
We'll do a breathing technique that will relax you even more.
This breathing technique will relax your nervous system.
And allow your nervous system to settle.
To relax.
Because you deserve to relax.
Yes you do.
And in just a moment,
With your mouth closed,
You'll breathe in through your nose a four count.
You'll hold your breath a two count.
And you'll exhale out your mouth a six count.
Very simple breath.
And this breath will allow you to relax.
It'll allow your whole body to relax.
In just a moment,
With your mouth closed,
You'll inhale four.
You'll hold two.
And exhale out the mouth six.
Now let's start.
Mouth closed.
Breathe in through your nose.
One,
Two,
Three,
Four.
Hold.
One,
Two.
Exhale out the mouth.
One,
Two,
Three,
Four,
Five,
Six.
Again,
Mouth closed.
Inhale four.
One,
Two,
Three,
Four.
Hold two.
One,
Two.
Exhale out the mouth.
One,
Two,
Three,
Four,
Five,
Six.
Again,
Mouth closed.
Inhale four.
One,
Two,
Three,
Four.
Hold.
One,
Two.
Exhale out the mouth.
One,
Two,
Three,
Four,
Five,
Six.
Keep that breath going on your own.
Inhaling four.
Holding two.
Exhaling out the mouth six.
I'll give you some time.
One,
Two,
Three,
Four.
And now release the counting and notice how you feel.
Feeling so relaxed,
So centered,
Here,
Listening to the sound of my voice.
Because your body wants to relax.
Yes,
It does.
Your body deserves to relax.
Yes,
It does.
And as you're relaxing,
As you're listening to my voice,
I wonder if you can smile.
Even if you don't feel like smiling.
Fake your smile if you need to.
But give yourself the biggest smile right now.
Because your body is the subconscious mind.
And what you do with your body affects your mind.
So smile.
Even if you don't feel like it.
Fake smile.
And you soon realize you're feeling better and better.
You soon realize you're relaxing more and more as you smile,
As you breathe,
And as you listen to the sound of my voice.
Smiling more and more.
Relaxing more and more.
Each and every breath you take.
And as you're smiling,
As you're breathing,
You feel the wave of relaxation all throughout your body.
And this relaxation feels so good.
Each and every breath you take floods the body with relaxation.
As you breathe,
As you smile,
And as you listen to the sound of my voice.
And if you'd like,
You can let go of the smiling.
And as you feel so good and so relaxed,
Say this affirmation silently to yourself.
I am safe,
Secure,
And relaxing more and more.
I am safe,
Secure,
And relaxing more and more.
I am safe,
Secure,
And relaxing more and more.
I am safe,
Secure,
And relaxing more and more.
And now allow this affirmation to sink deep into your heart space.
Deep inside your heart space.
Like you're planting a seed or downloading an app on your phone or a computer program.
Allow this affirmation to sink deep into your heart space.
Deep inside your body.
And whenever you need it,
Whenever you need this affirmation,
It'll come back to you.
Because you're safe,
Secure,
And relaxing more and more.
And you can stay here as long as you like.
You can stay in this meditation as long as you like.
There's no rush at all.
Thank you so much for meditating with me.
Have an amazing day.
