Hello and welcome to this meditation healing for your inner anxiety,
That is craving for your attention and your love,
That part in yourself where you feel heaviness and tension.
So let's start by sitting up straight now.
Close your eyes and take a deep and full breath in and gently let that go.
Let's do that one more time.
Take a full long deep breath in.
Now start bringing in some gentle movement into your body.
You can start moving your hips and your spine.
Sway gently and you can also move your neck.
You can do some gentle stretches.
Just releasing any tension,
Letting your body move through it and bring your awareness to how your muscles feel,
How your body feels and do every movement with your full attention and awareness.
Now start making the movements smaller and smaller.
Now reach the point where if I was able to see you I wouldn't even notice that your body is moving.
Make your movements as small and tiny as possible.
Now let your body find stillness again.
Take a comfortable position.
You can go and lay down if you want to but do it slowly and gently with the same amount of mindfulness,
Awareness,
Attention and with each and every movement that you make.
Now imagine a beautiful waterfall is washing over your whole body and this waterfall has magical and powerful abilities.
It is calming,
Soothing and healing you on all levels.
It touches every cell in your body,
Moves down from your head down into your neck,
Your shoulders.
It washes over your torso,
Moves down into your hips,
Into your legs,
Flowing down like water in your shower drain down into the earth and it is taking all the tension and tightness in your body with it.
See and feel how this beautiful waterfall is touching every cell in your body and allowing any fear,
Worry,
Heaviness to wash away allowing it to flow deep into the earth below you.
Now bring your attention to the part in your body where you often feel heaviness.
Whenever you really feel your perfectionism or your anxiety arising and you feel it in a part in your body,
Place now and maybe you recognize the sensation that you experience in your body.
Maybe this is already familiar to you.
Really recognize what it is.
Is it anxiety,
Overwhelm,
Fear,
Sadness?
You might notice some resistance towards this emotion because it is unpleasant.
You might notice that you don't want it to be here.
In this moment we are going to practice acceptance.
We are going to allow this feeling to be here and we are going to do this by creating more space for it to actually be there.
You might feel like there is not enough space in your body to hold it,
To contain it.
So let's create more space.
Start breathing deeply now and imagine that with each inhale you are creating more space in your body.
Each exhale you are zooming out and creating even more space.
Notice how this feeling moves further and further away from you and how there is more sky,
More space in your body to hold it,
To allow it to be there.
Notice how good it feels in this moment to be able to breathe,
To create and hold space for your emotion.
Now that you have created some more distance I want you to take a bit of a closer look at this emotion.
You can really take this feeling apart and observe it.
How does it look like?
Maybe it is alive and it is a past version of you.
Maybe your anxiety,
Your perfectionism looks like your inner critic or your inner pessimist.
Now go closer and approach this feeling and imagine that you are allowing it to be there and truly accepting it.
Repeat the following words to your feeling.
Welcome.
I accept you here.
I allow you into my space now.
You are welcome.
We are going to investigate this feeling some more.
Use this time now to ask this feeling any questions that are on your mind.
This question can be why are you here today?
What are you here to tell me or teach me today?
What do you need right now?
Allow any words or feelings or even images to come to you.
Good.
Now move even closer to this perfectionism,
To your anxiety and embrace it.
Give it a big hug.
Imagine you are sending it love and loving kindness energy.
Repeat these following words to them.
I love you.
I love you.
I love you.
You are worthy.
You are whole and keep sending it love.
Keep embracing it.
Keep hugging it.
Notice the effect.
Notice how your inner anxious archetype,
How you are a pessimist,
How you are a perfectionist is feeling right now.
Maybe they are more relieved,
More calm.
Maybe you can even see a gentle smile on their face.
Bring your awareness now to the part in your body and notice how it has changed,
Evolved.
Your emotions are not to be ignored or pushed away but to be felt.
Feel them,
Experience them,
Allow them to be processed.
We often create so much suffering for ourselves by resisting our emotions so the first step in processing them is allowing them to be.
When you experience a repeating thought or deep emotion and they just won't go away,
Know that they need to be processed in order to go away and to move on.
Now moving on to the last phase of this meditation which is non-identification.
Realizing that you are more than this emotion.
Emotions come and go.
You are not anxiety,
You are not sadness,
You are not perfectionism,
You are none of those.
You are so much more than that.
So recognize the temporariness of it all and recognize that it doesn't define you,
It doesn't make up your whole being.
Emotions and thoughts come and go and it's up to us to take them apart,
Observe them,
Ask them questions and take back control.
Also knowing that instead of resisting it,
You can send it love and appreciation.
And what we just did is the RAIN practice.
RAIN stands for Recognize,
Accept,
Investigate and Non-identify.
We added another layer of loving kindness to it.
Whenever you feel overwhelmed,
Anxious or whenever you feel like you need some deeper acceptance and deeper healing,
Feel free to come back to this practice.
Thank you so much for meditating with me today.
I really appreciate you being here so much,
Sending a lot of love and a lot of calm.
Peace.
