Hi love,
I'm Winnie and I'm a somatic life coach that will be guiding you through this meditation to calm your anxiety.
Whenever you're ready,
Feel free to find a comfortable position,
Sitting or laying down whatever feels best.
If it feels safe for you,
You can begin to close down your eyes or just gently bring your gaze softly in front of you.
Let's start to begin to take some slow,
Deep breaths in through your nose and sighing it out through your mouth.
Let's do it for two more times in through the nose,
Sighing it all out,
One more time in through the nose.
We're going to start by regulating your nervous system,
Doing so by placing one hand on your heart and the other hand on your belly and we're just going to breathe for the next minute or so.
Let's inhale for 1,
2,
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Holding for 1,
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Exhale for 1,
2,
For 1,
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For 1,
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Exhale for 1,
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Inhale for 1,
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Hold for 1,
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Hold for 1,
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4 I am supported.
Now gently coming back to normal breathing.
Can you begin to notice your body?
Perhaps doing a scan and begin to notice where an anxiety may live in your body.
Perhaps it pops up as a sensation,
A tingling,
A prickling,
A heat,
Cooling,
A pressure or lightness.
Can you just approach this anxiety?
This emotion with curiosity.
As you begin to notice these sensations,
Can you begin to notice if it has a shape or color or a weight?
Just saying to your anxiety with the specific color or shape or sensation.
Say to it,
I see you.
I acknowledge you.
And if it feels safe and good to do so,
Can you place one of your hands over the area where the anxiety resides and imagine sending it kindness.
Slowly imagining a calming golden wave of light washing all over your body that gently softens any tightness.
With each exhale,
Can you imagine tension in your body melting away?
Let's take one final deep breath in.
Gently bring your awareness back to this room,
Back to your body,
Back to this presence.
This moment will glue your fingers and your toes.
And whenever you're ready,
You can open your eyes,
Carrying this new sense of calmness within you.
You can return back to this meditation whenever you need.
And I'm so proud of you for taking care of yourself today.
Sending you so much peace and love.
