So finding a position that feels comfortable.
Settling into the cushion.
Closing the eyes.
One of the best things you can do if you're feeling anxious is to bring more attention into your breath and take some deeper breaths.
So let's take some deep breaths in through the nose and out through the mouth.
Really letting go of every last drop of air and then filling the lungs up to maximum capacity.
Owing a sense of softening and letting go as you breathe out.
And really feeling the body inflate as you breathe in.
Now allowing the breath to return to its natural rhythm.
Allowing the body to sink down into the posture like a sack of rice.
Feeling supported,
Held by the ground.
Feeling that solidity.
Tuning into sounds.
Noticing the rhythm of the sounds.
Further away sounds,
Close by sounds.
Now bringing the attention to the mind.
Noticing are there any anxious thoughts around at the moment?
Or is the mind in this very moment calm?
And if there are any anxious thoughts then that's okay.
We're not trying to push them away.
Seeing if you can just accept them,
Let them be,
Let them come,
Let them go.
Noticing if there is any physical sign of anxiety in the body.
Is there anywhere that's tense?
Scanning through the body now and seeing if it's possible to soften the forehead.
Soften the eyes.
Feeling the sensations in the jaw.
If we're stressed or anxious it's very common to clench the jaw.
And just by bringing attention to tension,
The tension will often release.
As if by magic.
If it doesn't release then just letting it be as it is.
Not worrying about it or analyzing it,
Wondering why it's there or when it'll go.
Just letting the tension be there.
A good way to reduce anxiety is to focus attention on the body rather than on the thoughts.
So really paying attention now to feelings in the neck area,
The throat.
Feeling the shoulders.
Noticing if the shoulders are tight.
Seeing if it's possible to allow the shoulders to relax back and down a little bit more.
If the shoulders feel tense then perhaps imagining that as you breathe in you can breathe into the shoulders.
And as you breathe out you breathe out from the shoulders.
Noticing any sensations in the chest area.
Does the chest feel tight?
Does it feel fluttery?
Does it feel relaxed and open?
Is it possible to feel the rib cage?
The lungs?
Is it possible to feel the beating of the heart?
If there's any part of the body that it's difficult to feel then don't worry just notice that it feels numb or just register a blank.
It's not important whether you can feel it or not.
It's just important to register what you do feel.
And to be okay with it.
Feeling the diaphragm,
The solar plexus area underneath the rib cage.
Feeling the belly area.
Does this area feel tight?
Clenched?
Maybe feelings like butterflies?
Or does it feel relaxed?
Seeing if it's possible to be okay with whatever you find in the belly area.
Moving the attention now into the hands.
Feeling the warmth of the hands.
Or coolness.
The shape.
Noticing if there's any movement in the hands.
Feeling the forearms.
The upper arms between the elbows and the shoulders.
If thoughts distract you during this meditation that's okay.
Noticing if they're anxious thoughts or angry thoughts or what kind of emotion are associated with these thoughts.
And then bring your attention back again to the physical sensations in the body.
Now drawing the attention down to the hips,
The buttocks,
The groin.
Feeling the thighs.
The knees.
The lower legs.
Feeling the feet.
Noticing the temperature of the feet.
Contact with the ground.
Seeing if it's possible to feel the toes.
And feeling the legs as a whole,
Including the feet.
We're bringing the attention down into the lower part of the body.
Often we start to feel anxious,
The energy,
The attention rises into the head.
So we're focusing the attention down in the legs.
Dropping the anchor of our attention to have a calming effect.
Feeling the lower back.
The middle back.
The upper back.
Feeling the body as a whole.
Noticing if right now in this moment there are any signs of anxiety in the mind or the physical body.
Noticing if anything's changed during this meditation.
And whatever you do find,
Seeing if it's possible to be okay with it.
Just accept that is what it is.
And set an intention for how you'd like to be for the rest of today.
Bringing the attention back to the contact with the cushion,
The floor.
Noticing sounds.
And slowly opening the eyes.
