Hey there,
How are you today?
My name is Dana DeMara.
Welcome to Insight Timer.
I want to welcome you to a meditation on calming anxiety.
So I have been in this practice of yoga and breath work for many years and never experienced anxiety until 2020.
So I always had the tools and used them just for maintenance and then realized really how powerful they are when we are experiencing anxiety and anxious thoughts.
So I hope this supports you in easing any kind of anxiety or anxious thoughts that you could be feeling.
I am going to ask that you ready your space and bring yourself to a place where you won't be distracted or disturbed.
And if you have or use essential oils or incense or something like that,
Please feel free to bring that in before we begin.
I find essential oils to be extremely calming.
I also find different various types of incense,
Sage and Palo Santo,
Things like that that calm my senses as well.
So feel free to do that if that works.
If not,
It's fine.
Just find your way to a seat.
Take a few cleansing breaths in through the nose,
Out through the mouth.
And I want you to take a few moments and just survey your body and notice where the anxious feelings are manifesting in your body.
Is it behind your eyes?
Is it in your jaw?
Are you clenching your teeth?
Is it in your hands?
Are you gripping your hands into nothing?
Is it in a pitching forward of the body where you're almost like on the edge of your seat?
Is it in your lower back?
Is it in your feet?
Just begin to notice where you're feeling these feelings of anxiety in the body.
And then the next few breaths,
Ujjayi breath,
In through the nose,
Out through the nose will tickle the back of the throat.
Try not to stick or grasp onto those points in the body where you feel this sense of anxiety.
I'm going to support you in moving through some of that.
This next bit of breath work,
You'll be making a sound.
So when you breathe in,
Breathe in real deep,
And then when you exhale,
There's a teeny tiny hum.
And it sounds like this.
Ahhhhhh wash one.
Keep following the hum.
Don't try to label it.
Don't try to worry,
Am I doing this right?
Am I doing this wrong?
There is no right or wrong.
Just allow this vibrational hum to move through your body,
To touch every bit of your body,
Your skin,
Your bones,
Your muscles,
Your internal organs,
Your frayed nervous system.
Keep allowing that hum to happen on the exhalation.
And maybe the longer that you do that,
The longer the inhale is,
And maybe there's even a pause at the top of the inhale or at the bottom of the exhale.
Our nervous system receives more information in a day that we were ever meant to take on.
Let that vibration come through your body.
Imagine sending this beautiful vibration through all the places that are frayed or anxious.
And when you begin to feel a sense of peace and calm throughout the body,
Imagine the breath,
The color lavender,
A very pale lavender,
And allow that lavender color to reach the very edges of your nerves in your hands,
In your feet.
Every nerve that comes from your spine begins to feel the sense of deep calm,
The color lavender.
You can end the humming if you haven't already.
Now begin to feel like you are being held by an energy outside of you.
Maybe it's another person.
Maybe it's just an outside energy,
A chair,
A tree,
The earth.
And begin to notice the anxious thoughts are gone.
You can use that breath work,
That meditation anytime you want when you feel a sense of anxiety coming on.
It hasn't been easy,
I know.
But breath and pausing will give you the power that you need to come back to center.
This is your natural state of being.
So I hope this tool helped you to feel that.
I want to thank you so much for being here.
I'm going to honor you.
May you have a gorgeous and blessed day.
Namaste.
