Release Anxiety

My name is Dominie Drew with the Art of Attraction podcast and Inner Evolution and this is a meditation for anxiety.

Let's begin.

Begin by bringing your awareness to your feet.

Check in with them,

Wiggle your toes if that feels good.

Bring your awareness deeply to this part of your body.

Really consciously spending time with your feet.

Notice if there is discomfort in any way.

Pain,

Tiredness.

If there were a sense that your feet had now,

A feeling or a sensation,

What would it be?

Do they feel energized,

Excited,

Ready for the next day?

Do they feel tired and worn?

Do they feel positive?

Do you have an up feeling from your feet?

Or is there more of a down,

Heavy weariness?

Be aware if any judgment comes in,

In your mind as you do this exercise.

Even if your feet are weary or tired or feeling negative,

That's not necessarily a bad thing.

So just sit with it and observe with curiosity,

Allowing your feet to be whatever it is that they want to be in the moment.

Let yourself now bring in some gratitude.

Thank your feet for the work that they do,

For carrying you everywhere,

For holding you strongly,

For going any direction you need to go.

Prepare your feet so when you want to draw a boundary,

You can turn and walk away.

Let yourself feel gratitude for this incredible gift.

Gratitude that you can say no and leave a situation anytime you want.

Allow yourself to sink down,

Slowly calming as you stay focused on your feet,

Sending gratitude and appreciation,

Really self-love to this part of your body.

And if judgments are coming in,

Just let those go and shift your focus voluntarily back to the things that you appreciate with them.

And let these things that you do appreciate get bigger,

Warming you and lighting you up from your feet up.

Now move up to your ankles and calves and check in with this part of your body.

As you are staying focused on the lower part of your body,

Notice how you're beginning to calm.

Notice how the thoughts are slowing.

You're coming down into your body and there is far less fear in your body than there is in your head.

Anxiety exists almost entirely in the mental space.

You're projecting yourself forward,

Anticipating negative scenarios coming forward when in reality you can't possibly know how a situation will turn out.

So now take a deep breath.

And as you exhale,

Release all that anxiety and uncertainty,

Release attachment to anything that you can't control.

And instead invite yourself to sit in acceptance of what is.

This is the healing response to anxiety.

Anxiety is fear.

It is worry.

And the antidote is to sit in full acceptance of what is here right now,

To let go of the future,

Let go of the past and just be here now.

And when you can sit in this place,

Focusing as you are on your calves and your ankles,

You will see how much lighter it is to be here.

How much easier when you don't need to worry about controlling what hasn't happened,

Something which you are unable to do.

Let this gratitude and appreciation,

This lightness flow into your calves and your ankles and bring your awareness up to your knees and your thighs.

Feeling gratitude for the work that your legs do,

For having legs,

Feeling them connecting you to Mother Earth,

Grounding you.

These are your trunks,

Your roots,

Your way of connecting to the ground.

Move now up to your pelvis and your hips.

And let yourself rest here.

Take a deep breath in and send that breath to your pelvis.

Hold it at the top.

And release and as you release,

Let go of anything you may be carrying in that part of your body.

Do this twice more.

Deeply inhaling as deeply as you can,

Sending that breath into the pelvis and holding it for a moment,

Allowing the fresh new energy you brought in there to create some movement and some shifts and releasing as you release the breath.

And one more time inhaling,

Coming deeply into the pelvis and let yourself really sit in this part of your body.

Releasing all the negativity with your breath.

And sitting in this part of your body,

This is a profoundly rich,

Juicy,

Real,

Authentic,

Powerful part of you.

Whether you are male or female,

Your genitals are here,

The source of so much pleasure on the physical level.

The ability to create life.

For some the ability to house it and form it.

Here is your creativity,

Your sexual power,

The power of who you are.

The richness here,

The juiciness here.

Let yourself soak it in.

Let yourself receive this part of your body.

Here also is a lot of vulnerability and much trauma occurs here.

Often even if a trauma is not directly sexual that it causes this area to shut down because of how vulnerable and important it is to us.

And so many of us have shut off this area of our bodies.

So as you sit with this,

Allow it to be.

Check in and feel the flow that you have.

Notice any discomfort that you may be having as a result of this exercise.

And let that be here too.

Discomfort is always welcome.

It's showing us where we have work we can do.

Never try to shy away from discomfort but instead get in the habit of leaning towards it with curiosity.

Discomfort will never kill you.

It's just an uncomfortable feeling and see if you can just tolerate the discomfort.

And if this is a joyful and rich place for you to live then let yourself soak it up.

The pleasure,

The passion,

The intimacy,

The beautiful connectedness to self that exists here in the bowl of our pelvis.

Move up now to your belly and your stomach.

Letting yourself fully take in this part of your body.

Let it expand with your breath.

Notice there may be blocks here.

There may be uncertainty here.

There may be self-doubt here.

And allow all that to be here.

When you do perceive something that is a block or that is holding you back or sabotaging you in some way,

Our instinct is to push it away.

But this does not work.

Your first step must be to accept it.

To allow it to be there.

Even if it's something uncomfortable.

Again,

Tolerating the discomfort and holding space for what is.

Doing this grows your capacity.

It grows the strength of your container.

It leads to you being stronger,

More resilient,

More grounded,

More centered and more you.

Let the breath swirl around your stomach and your lower belly.

Opening this area.

Connecting it to the rest of your body.

And when you're ready,

Move up to your chest and your heart.

Breathing into this space and send three deep breaths to your heart.

Breathing in light,

A gold light of wisdom and knowing.

Safely reassuring.

Calming,

Clearing,

Brightening your heart.

Let it clear of any weariness,

Exhaustion,

Pain.

Let it release any responsibility that it is carrying that is not yours.

See these exiting through the breath on the exhale.

Allow the entire cavity of your chest to fill with this golden light.

And now move to your arms and shoulder and back.

And allow this area to fill with appreciation.

How much work your body does for you.

Allow it to fill with this golden light.

To relax on the exhale.

To release and let go of anything you've been holding onto.

Realizing that the calmness is deepening further and further.

Up to your neck.

Feel some appreciation for your neck.

When was the last time you checked in consciously just to see how it was doing?

Realizing your neck to relax,

Release,

Anything it's holding onto,

Anything it's uncertain about.

Allow your head to then come to your awareness.

Now empty of thoughts.

Appreciate how it is to have an empty mind.

Know that this is possible to be your default.

If you struggle with thoughts,

If you struggle with inner monologues,

Know that these are possible to be completely cleared.

That it is possible to clear these entirely such that your default is a quiet mind unless you call on your mind to have a thought.

Know that this space of calm,

Open presence can be yours anytime you need.

You can just come back to your feet,

Come back to your pelvis,

Come back to your body and sit deeply in it letting go of all else in this calm place you will find.

Allow yourself to stay as deeply as you have been resting calmly in this place.

And when you feel ready,

Blink your eyes open,

Come back to the room and take the calm with you to the rest of your day.

Namaste.

Thank you for joining me.