Welcome.
If you've woken up with a racing heart,
A tight chest,
Or that familiar sense of unease,
You are not alone.
Morning anxiety can arise before the mind even begins to think.
It's often the body's way of saying,
I need safety.
Let's take this time together to slow down,
To breathe,
And to remind your body that it's safe to be here.
You don't have to fix anything right now.
You don't have to make the day happen.
For these next few minutes,
Give yourself permission to just be.
Start by noticing where your body meets the surface beneath you.
Feel the support under your back,
Your hips,
Your legs.
Allow the bed,
The couch,
Or the floor to hold you completely.
If it feels okay,
Place one hand on your chest and the other on your stomach.
Notice the rise and fall beneath your hands.
You might whisper softly to yourself,
I'm here.
I'm safe enough right now.
Take a slow inhale through your nose,
A slow exhale through your mouth.
Allow your breath to be kind,
Not forced.
If the breath feels tight or shallow,
That's all right.
Simply notice it.
There's no need to change it.
Just be with it,
Offering warmth and support.
Begin to lengthen the exhale just a little.
Inhale softly for a count of three,
And exhale for the count of five.
Let the body know it can release just a little.
A little more with each out-breath.
If it helps,
Imagine the tension melting down through the body,
From your shoulders,
Down your arms,
Through your torso,
Legs,
And out through your feet.
You might notice small waves of energy.
Tingling,
Warmth,
Twitching,
Or soft vibrations.
This is your body regulating,
Completing what was unfinished in the night.
Allow those waves to flow.
If your mind starts to wander,
Or the anxiety tries to pull you forward into the day,
Gently guide your attention back to your hands,
Resting on your body,
Or to the feeling of your breath moving in and out.
Each inhale is a gentle reminder.
I can meet this moment,
Not my anxiety.
I am the awareness beneath it.
Now allow the body to invite in a sense of warmth,
As though gentle sunlight is beginning to fill the room.
Allow it to touch your skin,
Warm your heart,
Soften your jaw.
You might imagine the warmth is a safe,
Steady presence,
Reminding your nervous system that the danger has passed,
That it's morning now,
And you have time.
Take another slow breath in,
And as you breathe out,
Feel yourself arriving into the present moment,
Into this day,
At your own pace.
If you like,
Quietly repeat to yourself,
I can start gently.
I do not have to rush.
I can move slowly and still get where I need to go.
As we come to the end of this meditation,
Take a few deeper breaths.
Feel your body supported.
Notice any small shifts,
Even the smallest sense of calm,
Warmth,
Or steadiness.
You might wiggle your fingers and toes,
Stretch your body a little,
And allow your eyes open slightly.
Softly.
Whenever you are ready.
Before moving into your day,
Place one hand on your heart once more,
And take one final breath together.
Inhale a breath of gentleness,
And exhale a breath of trust.
You can return to this practice anytime you wake up with anxiety.
Each time you do,
You're teaching your body that safety can be found,
Even here,
Even now,
Even in the morning light.
Have a good day.
