Hello and welcome to this anxiety release meditation.
Well done for taking care of yourself in this moment of stress.
Together we will gently focus on your body and on your breath to communicate safety to your nervous system and hopefully you will find the benefit of the relaxation very soon.
Now find a comfortable position and slowly start activating your breath.
Slowly bring your focus on your breathing.
Calm breathing is key to feeling calm and relaxed.
I invite you to take a deep breath in through your nose and exhale through your mouth as you were blowing out a candle.
Blow out all the air you have in your lungs and repeat a couple of times and if you can really focus on the exhale,
Make it longer and in this way we communicate to the nervous system that everything is ok,
That the body can restore a sense of calmness.
As you inhale,
Focus on slowing down your breathing into a calm rhythm.
Exhale fully,
Releasing all the air and continue to breathe slowly and calmly.
Now that you are getting the oxygen you need,
Feel that the only job right now is to keep yourself as comfortable as possible while this feeling passes.
More calmly you breathe,
More calm you will feel.
The reality indeed is that fighting against the anxiety will only make you stronger.
So right now,
Accept that you are feeling anxious.
Accept that your body is responding to an hypothetical real threat even though you are safe in this moment.
Respect how your body is reacting and gently focus your attention on your breath.
I invite you to engage with me in some affirmation to support a sense of safety within your body.
Repeat the following phrases in your mind or softly,
Verbally,
Whatever works best for you.
And pay attention if you feel any glimpse of fleeting sensation of calmness that might arise with it.
Notice it.
Hear the statement.
I am feeling anxious right now,
But I am ok.
This feeling will pass and no harm will come to me.
I am safe even though I feel frightened.
I will soon be calm even though I am experiencing anxiety right now.
I will get through this.
I am making myself as comfortable as possible while I wait for the anxiety to decrease.
I can help myself to become gradually more calm and relaxed until this feeling passes.
Continue to give yourself calming messages.
And as you continue to breathe slowly in and to exhale fully,
And as you continue to repeat calming thoughts or just listening to my voice,
I would like to address any shaking or trembling sensation your body might experience right now.
When you experience anxiety,
Your body is in a fight or flight mode.
Your heart is pumping quickly,
So the oxygen can be delivered to your muscles to allow you to use those muscles to escape from a danger.
There is no real danger right now,
So the adrenaline is flowing through your body but it's not being used.
Your muscles are so ready for action and perhaps they are trembling.
You can help to reduce this sensation by physically shaking out the tension yourself.
So I invite you to do so.
Imagine that you are shaking water off of your hands like you try to dry them.
Shake them and breathe.
Feeling the movement starting from your hands and going through your arms and your body.
And allow your hands and wrists to be limp as you shake your hands and forearm quickly back and forth.
And imagine drops of water flying off your fingertips.
Imagine your tension draining out your fingertips and being shaken away.
Now stop and allow your hands to be still and breathe.
Notice any changes.
How are your hands feeling right now?
They may even feel a bit tingly.
And continue to engage in your breathing.
And inhale and think,
I'm becoming more and more calm.
Exhale and think,
I'm feeling more calm and more relaxed.
Inhale calmness.
Exhale relaxation.
The last area to focus on right now is your tense muscles.
Your muscles may become stiff,
Painful,
Tired or cramped as a result of stress.
And you can help your muscle relax now by scanning through the body and find some tension to release.
You can start by first allowing your lower jaw to drop so your teeth are not touching.
Let your jaw be relaxed and loose.
Now roll and lower your shoulders.
Let your shoulders be relaxed and loose.
You may even want to move your arms or shoulders in some circles.
Forward and back.
And now let your shoulders become limp as you increase the distance between your shoulders and your ears.
I invite you to raise your arm above your head and stretch it.
Aim to the ceiling,
Aim to the sky.
And now release the muscles as you gently lower your arm by your sides.
To the left,
Back to centre,
To the right centre.
Look down.
Look straight ahead and look up.
Bring your head to a relaxed and neutral position again.
Perhaps straightening your back into a correct erected posture.
And breathe.
Continue to breathe.
Continue to feel how your body is reacting.
And hopefully by now you might feel some release.
And hopefully by now you might feel some release and finding yourself slightly more calmer.
And remember sometimes it's easier than other times to regulate and to restore peace.
Take your time and be gentle with your body.
And while we end this practice,
You can continue to move,
To stretch,
To breathe and relax.
And never forget in those moments to anchor yourself to your breath.
Thank you for joining today and well done for taking time for yourself.
I wish you a peaceful continuation of your day.
I wish you a peaceful continuation of your day.
