Hi.
Welcome to this meditation to calm your mind and calm your anxieties.
I encourage you if you are able to close your eyes or rest your gaze.
Otherwise keep your eyes open.
Start to focus in on your breath.
Do you feel the breath in your chest?
Do you feel the breath in your belly?
Or more in your nostrils,
The air coming in and out?
Or maybe a combo?
Wherever you feel the breath most,
Just focus in on that part of the breath.
Feeling the breath move.
Feeling the body breathing.
If you notice that your chest is expanding more than your belly,
Inviting the breath deep into your belly.
Filling the entire abdomen with deep cleansing breath and then exhaling completely.
You can imagine inhaling a white clear sunlight filled with positivity and healing.
And you can imagine when you exhale you're exhaling a black thick smoke.
All that no longer serves you.
All that you wish to leave here today.
All of your anxieties and your worries.
Inhaling clear healing white sunlight.
Exhaling black negative worries,
Tensions.
All that no longer serves you.
All that you'd like to leave here today.
A couple more cleansing breaths.
Inviting the inhales deeper and deeper into your belly.
Focusing on exhaling just a little longer than your inhale.
Exhaling longer than your inhale will almost automatically tell your brain and your body that you're safe and you're okay.
It initiates the rest,
Relax and digest response in our bodies.
The parasympathetic nervous system.
So extending your exhales longer than your inhales is a very quick way to help alleviate anxiety and to calm the mind.
So focusing on extending the exhale now longer than the inhale.
Perhaps pursing the lips so that you blow the air out slower.
A couple more breaths here.
You're doing so good.
Now focusing in on your five senses.
What do you see if your eyes are open?
What do you smell?
What do you taste?
Is your mouth moist,
Filled with saliva or dry?
What do you feel feeling into your body?
Maybe feeling into any bodily sensations that are adding to your anxiety.
Do you need to use the restroom?
What do you hear?
My voice?
What else?
These are just some of the tools that you can utilize at any point in the day without anyone knowing that you're using them.
So remember these tools as you go throughout your day.
I hope that this gave you some calming,
Some soothing to your anxious mind.
And if it did not,
I encourage you to try a longer meditation as you may just be so anxious that you're unable to come into a meditative,
Relaxing state.
So be kind with yourself.
With loving kindness,
May you be happy,
May you be healthy,
May you be peaceful.
