Welcome to this short meditation,
Here to help you ease anxiety or panic and bring you back to the safety,
Calm and comfort of this present moment.
Find a comfortable seated or lying position.
Gently close your eyes and begin to bring your attention inward.
Let's take three deep breaths together.
Inhale slowly through your nose and exhale gently through your mouth.
Again,
Inhale and exhale.
Let your breath settle into a natural rhythm.
Feel the inhale and exhale.
Notice the cool air coming in and out of your nose,
Or even the coolness in the back of your throat.
Just be present with that inhale and exhale.
There's nothing you need to fix,
Nothing you need to do right now.
Just be here.
Notice the weight of your body,
The way the ground supports you.
Feel your feet or your back connecting with the earth.
Let that connection anchor you right here in this moment.
Let's try this gentle breathing pattern.
Let's inhale for a count of four.
So inhale,
Two,
Three,
Four.
Hold at the top,
Two,
Three,
Four.
Now exhale,
Two,
Three,
Four,
Five,
Six.
Once again,
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Again,
Inhale,
Hold,
Exhale.
Feel how each breath brings more calm.
Anxiety is the mind's way of projecting into the future,
But right now,
You are safe,
You are supported,
You are present.
Let these words settle in as you breathe,
And if you'd like,
Repeat after me.
I am here in this moment.
I let go of what I can't control.
I return to my breath.
I am safe now.
If thoughts pull you toward the what ifs,
Just gently notice them and then come back.
Come back to your body.
Come back to your breath.
Let's take one more deep breath in,
And exhale fully.
Wiggle your fingers and toes,
Gently bring your awareness back to the room,
And when you're ready,
Open your eyes.
You can return to this feeling of calm any time,
Just by pausing and breathing.
Worry often gives a small thing a big shadow.
Swedish proverb.
