Let us begin our mindful meditation for anxiety by finding a quiet and comfortable place to sit or to lay down.
I invite you to close your eyes or to take a low gaze looking down at your nose,
Whichever feels safe to you.
And just begin to simply breathe.
With each breath,
With every inhale and every exhale,
Allow your body to become a bit more relaxed as you center yourself.
Let us begin by bringing your awareness to your body,
Beginning at the top of your crown chakra and slowly scanning down,
Noticing any areas of tension or discomfort.
And as you identify these areas,
Visualize them softening and releasing tension.
Continue to scan down to your toes,
Relaxing each part of your body.
Now begin to focus your attention on the sensation of your body.
Making contact with the surface you're sitting or lying on,
Feel the support beneath you.
Imagine roots growing,
Extending from your body into the earth,
Grounding you and providing stability.
Now begin to shift your attention to your breath.
Observe the natural pattern of your breath without trying to change it or even judge it.
Notice the sensation of the breath as it enters and exits your nostrils on the rise and fall of your chest and abdomen.
And if your mind wanders,
Gently return your focus back to your breath without any judgment.
Next we're going to introduce box breathing.
We'll slowly inhale for a count of four,
Hold your breath for a count of four,
Exhale for a count of four,
And then pause for a count of four before inhaling again.
Repeat this cycle for a couple of minutes.
This rigmuth breathing technique can help calm your nervous system.
Again,
Inhale for a count of four,
Gently hold for a count of four,
Exhale for a count of four,
And then pause for a count of four.
Begin to acknowledge any anxious thoughts or worries that may arise in this moment and try to do so without any judgment.
Imagine each thought as a passing cloud in the sky of your mind.
Watch the clouds drift.
Watch them drift by without attaching to any of them.
Allow them to come and go.
Now shift your focus back to your body.
Notice any sensations that arise such as a tingling,
A warmth,
Or tension.
Observe these sensations without trying to change them or judge them.
Allow them to simply be there.
And remind yourself that these sensations are temporary.
Think of someone you care about deeply,
Or it could even be yourself,
And send them or yourself well wishes for peace,
Happiness,
And freedom from suffering.
Perhaps you repeat the simple phrase,
May I or may you be happy.
May I or may you be at ease.
May I or may you be free from anxiety.
As we begin to pause this practice,
I invite you to bring your attention back to your breath for the final moments of this meditation.
Focus on the sensation of breathing and the feeling of calm that has washed over you during this meditation.
Slowly begin to bring your awareness back to the present moment,
Wiggling your fingers and toes.
And when you're ready,
Gently open your eyes.
As you go about your day,
Remember the sense of calm and relaxation you cultivated during this meditation.
Whenever you feel anxiety creeping in,
Take a few mindful breaths and return to this feeling of peace.
Remember,
Regular practice of this meditation can help you manage anxiety and bring you a sense of calm and balance to your life.
Namaste.
