Welcome to this practice.
Today we will learn to approach anxiety and panic in a different way,
Without fighting or avoiding them.
Instead you will try to meet your feelings with acceptance and awareness,
Embracing them as a natural part of your experience,
So that you can cultivate inner resilience and calm.
Find a comfortable position,
Sitting in a chair with your feet on the floor or on the ground with your legs crossed.
If it feels right,
Gently close your eyes.
Take a deep breath in through your nose and slowly exhale through your mouth.
Allow your breath to settle into its natural rhythm.
With each inhale and exhale,
Feel your body start to relax,
Letting go of any tension.
Feel the air as it enters your nostrils,
Fills your lungs,
And gently leaves your body.
Notice how your chest and belly rise and fall with each breath.
Allow yourself to become fully present in this moment,
Noticing the sensations of your body without trying to change anything.
If your mind begins to wander,
Gently return your attention to your breath.
Now turn your attention inward.
You may feel some tension,
Unease,
Or even a rush of panic.
This is okay.
Acknowledge that you are feeling anxiety without judgment.
These feelings do not define you,
They are just part of your current experience.
Allow them to be here without resistance.
Imagine that your emotions are like waves in the ocean.
Waves can be big and strong or small and gentle.
Sometimes they crash forcefully and other times they rise more quietly.
But remember,
Each wave has a beginning,
A peak,
And an end.
They come and go.
You are not the waves.
You are the ocean,
Vast and steady,
Capable of holding these waves without being overwhelmed.
When a wave of anxiety or panic rises,
Instead of fighting it,
Simply let it pass through you,
Allowing it to lose its strength as it recedes.
Now pay attention to the physical sensations of anxiety or panic in your body.
Notice these sensations without trying to change them.
Remind yourself this is just a wave,
It will pass.
You can stay calm and grounded even as this wave moves through you.
You do not have to react to it.
Let it come and go.
It simply means you are not fighting it.
You are giving yourself permission to feel whatever comes up,
Knowing that you are capable of handling it with patience and presence.
Now gently bring your attention back to your breath.
Feel the air flowing in and out as smooth and steady as gentle waves.
Notice the sensations in your body,
The weight of your body on the surface beneath you.
Hear the sounds around you.
Feel the reality of this moment.
You are here and you are safe.
Take a few deeper breaths,
Feeling how your body relaxes more with each exhale.
Know that you've done important work by staying present with your feelings,
Allowing them to come and go without getting swept away.
When you feel ready,
Gently open your eyes and return to the space around you,
Carrying with you the sense of calm and acceptance you've cultivated in this practice.
Remember,
Anxiety and panic are not permanent states.
They are like waves with a beginning,
A peak and an end.
Even if it feels like these sensations are taking over right now,
It's important to know they always pass.
No feeling lasts forever.
Just as a strong wave inevitably subsides and fades,
Anxiety gradually loses its power and disappears.
You can handle this wave.
It is temporary and your inner resilience is eternal.
As you finish this practice,
Take a moment to thank yourself for showing up and being present with your feelings.
May you carry this sense of calm and resilience with you,
Knowing that you have the strength to face whatever comes your way.
Take care of yourself and remember,
You are always capable of returning to this peaceful space whenever you need it.
