Welcome.
I'm so glad you've arrived here today.
If you're listening because you've been caring worry about your health or about the health of someone you love,
Please know you're not alone.
Health anxiety can make even simple sensations in the body feel loud,
Confusing,
Or frightening.
This practice is here to help you find steadiness,
Again to remember that your body and mind can relax and that you are safe in this moment.
Please take a moment to settle into a comfortable position,
Either seated or lying down.
Eyes may be closed or soften their gaze.
Whatever is your practice,
Whatever feels most comfortable.
You may decide to rest your hands over your heart or gently at your sides.
Again,
This is your practice,
Whatever feels comfortable.
Allow your shoulders to soften.
Settling in.
And I invite you to begin by noticing the points of contact between your body and the surface supporting you.
Feel gravity doing its quiet work.
Anchoring you to the earth.
Supporting you.
Holding you.
Now bring awareness to the rise and fall of your breath.
No effort needed.
Just noticing.
Observing.
Your own natural rhythm.
Inhale softly through the nose.
Exhale slowly through the mouth.
Noticing that.
Observing that.
Each breath reminding you this moment is what's real.
This breath is trustworthy.
And if your mind drifts into worry or anywhere else,
It's okay.
It's perfectly normal.
You can see if you can thank your mind for trying to protect you.
Thank you for the thought.
It's just that a thought.
You may even try labeling it thought.
And gently invite it back to the body.
You might whisper to yourself.
Right here.
Right now.
I am safe.
Observing the flow of your breath.
Whatever feels most comfortable.
And sometimes health anxiety often begins with a spark.
An unfamiliar sensation.
A racing thought.
And then grows louder when we try to control or fix it.
So rather than pushing thoughts away,
Imagine giving them space.
Visualize each worry or thought as a small cloud passing across the sky.
You don't have to chase or hold it.
Just watch it drift.
Drifting away.
And slowly dissolve.
And if this feels hard or you're unable to do that at this time,
It's okay.
It's perhaps reminding yourself that noticing is healing.
You're rebuilding trust with your body.
It's a partnership.
Not a problem to solve.
Giving thanks to your body.
Observing.
I invite you to put one hand again over your heart.
Feel the quiet rhythm of life there.
Steady.
Present.
Alive.
Repeat the following silently or out loud.
I am learning to trust my body.
I am safe in this breath.
I am safe in this breath.
I can let go a little more each time.
Let's repeat again.
I am learning to trust my body.
I am safe in this breath.
In and out.
And repeating for one final time.
I am learning to trust my body.
I am safe in this breath.
I can let go a little more each time.
Taking a deep breath in.
Resting in that.
Observing.
And when you're ready,
Inviting gentle movement back into your body.
And noticing how your body feels as you slowly and gently wiggle your toes,
Fingers.
And if your eyes are closed,
Gently fluttering them open as you allow awareness to return to your surrounding.
I invite you to carry this sense of steadiness with you into the rest of your day.
And you may return to this practice any time you notice your mind racing toward health concerns or anxiety creeping in.
Over time,
You'll find these moments of calm,
Hopefully lasting longer and arriving more easily.
