Hello and welcome to a short guided meditation discussing anxiety.
Anxiety is one of those words that we use all the time these days but it seems like some people don't really understand what anxiety looks like in their own lives.
One thing that I've noticed in my work with clients is that when we speak of anxiety it can look different for everyone.
Some people think of it as worry or fear but it can also show up for us as irritation or anger.
The majority of the time anxiety is caused by our fear of the future.
We really worry about those things that are out of our control and we wish we could control them.
But what can you control?
Those are some of the things we do in therapy.
To try to reduce anxiety focus on the things that are in your control and learn how to manage your emotions about the things that are not.
Controlling your breath is an excellent way to reduce your anxiety and so with that I'd like to start a short guided meditation about breath.
To begin I'd like to just make sure that you're either sitting in a place that feels comfortable for you,
You can be lying down,
Any place where you feel comfort and feel safe.
Often it's easier for us to focus on our breathing when we close our eyes but that's not required.
If you would feel more comfortable keeping your eyes open just try to softly focus on something in front of you so that your head is in a neutral position.
When I first said the word breath or breathing I'm wondering if you focused on your breath in that moment.
We often do that but it's not always the case.
When we close our eyes we do it's something that goes on in the background and we don't think about until someone brings it up.
Now that you are thinking about your breathing what is it doing?
Is it shallow and quick?
Are you taking longer breaths to try to calm yourself?
That's a natural tendency we have in our bodies and when we can lean into that tendency we can work to reduce our anxiety.
So I'd like you to take a second to take a deep breath and I'd like you to take a deep breath and slow deep breath with me.
You don't need to get to the point of causing discomfort or straining but just slowly take that breath in.
Hold that breath just for a moment and then slowly release it.
Just performing this one action might give you a little bit of relief for the tension that's in your shoulders,
In your neck,
Or in your back.
Let's try that again.
A slow breath in,
Hold,
And a slow exhale.
If you're a visual person try to imagine that with each breath in you are giving yourself a chance to relax and as you exhale you are getting rid of that tension,
That stress,
Perhaps anger,
Irritation,
And fear.
Notice if that tension is in your back,
Shoulders,
And neck has gone down at all.
Pay attention to what it feels like to just focus on this one simple task.
Often I have people tell me that it's difficult for them to meditate if not impossible because they can't stop thinking about other things.
I'll tell you that is perfectly normal.
In fact I don't know that I've ever tried to meditate without having other thoughts come into my head.
The key though is not to judge yourself for the number or type of thoughts you have,
But to just let them float by.
If you can continue to focus on the breath,
Even if other thoughts pop into your head,
You're still getting the benefit of relaxing and relieving some of that stress.
I would encourage you to try to take the time to breathe for yourself at least once a day.
I often tell people to try to fit in with their own thoughts.
I often tell people to try to fit it into their day at a specific time where it's easy to remember.
Maybe that's every time you get into the car before you turn on the ignition.
Maybe that's every time you get up to get a drink,
A glass of water,
Or something to quench your thirst.
Or maybe it's right before you go to bed each night,
Just giving yourself a few moments of calm breathing after a long day.
However you try to incorporate in your day,
It's going to give you benefits if you practice it regularly.
That's not to say that if you forget a day or two here and there that it's all gone.
It doesn't work like that.
You're building up that muscle memory to use your breath in moments of tension,
And that will continue as long as you do remember.
And the more days you remember,
The better you will feel.
I encourage you to try to find time in your day to use your breath,
To release your anxiety,
