Hello and welcome.
If you are drawn to this meditation,
You are probably feeling some anxiety right now.
And that's okay.
We'll begin this meditation by giving ourselves permission to feel however you feel right now in this moment.
I truly believe that if we don't feel it,
We can't heal it.
So give yourself permission to feel and experience your anxiety knowing that you are safe in this moment.
Take a moment to settle into a comfortable position.
You may like to make some gentle movements to get rid of any clenching and squeezing in your body.
Now let's check in with your breath.
How are you breathing?
Is it fast,
Shallow,
Or is it slow and full?
Or maybe it's somewhere in between.
Begin to connect with your breath and see if you can slow it down.
It may take a few tries,
But try to slow down your breath as best as you can.
Allow your lungs and diaphragm to completely fill on the inhale and then effortlessly and slowly empty on the exhale.
Easy,
Smooth breath in and long,
Effortless breath out.
Notice how your body and mind are responding to this breath.
Notice how peace and stillness begin to move through your body and your heart.
Keep this relaxed breath flowing through you.
Now become aware of your body.
Begin to notice any areas of tightness or tension.
And let's invite a softening.
Let's start by checking in with your feet,
Your legs,
And invite them to relax.
Check in with your hips,
Abdomen,
And low back.
Feel them slowly release.
Now moving to your upper back,
Your chest,
And shoulders.
Feel them unwind,
Bringing your attention to your arms,
Hands,
Your neck,
Jaw,
Face,
And head.
Just letting it all go.
Now feel your whole body surrendering,
With each exhalation releasing tension in your body and the anxiety in your heart.
Still breathing effortlessly and slowly,
You begin to tell yourself,
I am safe,
I am strong,
I am still.
Again and again you tell yourself,
I am safe,
I am strong,
I am still.
And with each repetition,
You feel the power of these words solidify within you.
With each repetition,
You feel even more safe,
Strong,
And still.
If your anxiety creeps back in,
You just return to the breath,
Return to the mantra,
And retreat to the sacred safe space within.
You continue to tell yourself,
I am safe,
I am strong,
I am still.
And with each repetition,
You feel the strength of the words magnify.
You become more calm,
And anything that creeps into your mind is like the weather outside.
It cannot touch you,
Cannot impact you,
And cannot move you.
You are safe,
Strong,
And still.
Begin to notice if there are any shifts within you right here.
The shift in your energy level.
Noticing how your heart,
Body,
And soul feels.
And once again,
Let's take one more deep breath in together,
And a slow exhale out.
Begin to bring back some intuitive movement into your body.
Perhaps wiggling your fingers,
And your toes.
And when you're ready,
Gently blinking your eyes open,
And return your attention to the room.
Thank you for practicing with me,
And remember to be kind to yourself,
And be kind to others.
