Welcome,
Let's take this next five minutes just for you to pause,
To reset and to gently remind yourself that you are safe and you are not alone.
Take a big deep breath in through the nose and a long slow exhale through the mouth.
Let your shoulders drop and your neck soften.
Let's do that again,
Take a deep breath in and as you breathe out imagine your body whispering it's okay,
I've got you.
Once more,
Deep full breath in and a long slow breath out.
If it feels safe for you to do so,
I invite you to soften your gaze or close your eyes.
Let's start by feeling the weight of your body effortlessly supported by the surface you're sitting or lying on.
Let your jaw unclench and let your breath fall into a natural easy rhythm.
Now bring your awareness to the anxiety itself,
Not to fix it,
Not to fight it,
Just notice.
You might be feeling tightness in the chest,
Tense in the shoulders,
A flutter in the belly,
A racing mind or just an unsettling sense that something's wrong.
Whatever you're feeling,
It's okay.
Now let's see if we can offer ourselves a little kindness.
Say to yourself,
This is just my body asking for comfort.
It's not danger nor disaster,
It's just my mind and body asking for comfort.
I've got this and right now I'm doing exactly what I need to help soothe myself.
These sensations will pass just like they have done before.
Place one hand on your heart and one hand on your belly.
Feel the warmth of your own touch and let's take some calming breaths together.
Breathe in for four,
Hold for two,
Out for six.
Again in for four,
Hold for two,
Out for six.
Feel the long exhale signaling to your nervous system,
It's safe,
I can slow down now.
Final time,
In for four,
Hold for two,
Out for six.
Now let these words sink in even if they don't quite feel true yet.
You are enough,
You are not failing,
You are not too much and you are not alone in how you feel.
Your mind is doing its best to protect you,
Your body is doing its best to hold you and you are doing better than you realize.
Let that land gently.
Take one more deep breath in and as you exhale imagine releasing even just five percent of the heaviness you've been carrying.
Feel your shoulders soften,
Feel your heart open a little more and feel your breath becoming a safe place to return to.
When you're ready bring a tiny smile to your lips,
Not because everything is perfect but because you're giving yourself this moment of care.
Whisper to yourself,
I choose calm,
I choose gentleness,
I'm doing the best I can with what I have and that is enough for today.
And when you're ready,
Slowly open your eyes,
Take one more deep breath in and out and feel free to save this meditation to make it easier to find on days when you need a little extra support.
