Let this be a small pause in the middle of everything.
A quiet moment that doesn't demand anything from you.
You haven't fallen behind,
Nothing needs to be solved right now.
This moment is not another task,
It's a place to rest.
Notice that for just a little while you can stop bracing for what comes next.
You don't need to rehearse conversations,
Scan for danger or prepare for the worst.
The world is still turning and you are allowed to be still within it.
Feel where your body is touching something solid.
The chair,
The floor,
The bed beneath you.
These are real and these are here.
Let your attention settle into that physical certainty.
Because anxiety speaks in stories,
The body speaks in sensations.
And right now the body is telling you that you are supported.
You may notice tension,
Restlessness or tightness.
You don't need to push it away,
Simply acknowledge it.
The way you would notice the weather passing through the sky.
Sensations can exist without needing to be fixed.
Bring gentle awareness to your breathing.
Not to change it,
But to keep it company.
Each inhale arrives on its own.
Each exhale leaves when it's ready.
You don't have to manage this process.
Something wise within you already knows how to breathe and how to return to balance.
And as you begin to just allow your breath to do what needs to do,
I'd like you to take a slow,
Gentle breath in through your nose and exhale softly through your mouth.
Again,
Inhale and release.
With each exhale,
Imagine your body letting go of just a little tension.
Like settling down a heavy bag you've been carrying for far too long.
Now I would like you to bring your attention to your feet.
Notice where they connect with the ground.
Feel the steadiness beneath you.
The earth is holding you effortlessly,
Without expectation and without judgment.
You do not have to earn this support,
It is already here.
Let that sense of grounding travel upward through your legs.
Into your hips.
And your spine.
All the way up into your shoulders.
And just feel yourself becoming anchored in the present moment,
Safe and supported.
Anxiety often pulls the mind into imagined futures or unresolved pasts.
Right now,
Gently remind yourself.
In this moment,
You are okay.
Not perfect and not fearless,
But just okay.
Because that's more than enough.
And as you say,
I am okay.
Bring your awareness to your breath again.
There's no need to control it,
Simply observe it as it flows in and out,
Like waves on a shore.
Each breath is proof that your body knows how to care for you,
Even when your mind feels uncertain.
You can trust this rhythm,
It has been with you your entire life.
If anxious thoughts arise,
And they may,
Just acknowledge them,
Kindly.
Don't push them away or argue with them.
Instead,
Imagine placing each thought on a leaf floating down a street.
You notice it and then you let it pass.
Because you are not your thoughts,
You are the calm awareness watching them move by.
And with that acknowledgement,
You gently place a hand over your heart or your belly,
Whatever feels comforting,
And just feel the warmth of your touch.
This is an act of kindness towards yourself.
And as you gift yourself this act of kindness,
And say silently or aloud the following affirmations.
I am safe in this moment.
I am allowed to slow down.
I am doing the best I can,
And that is enough.
Let these words sink in,
Even if you don't fully believe them yet.
Let them land like seeds.
You don't need immediate proof.
Healing often begins with willingness,
Not certainty.
Now I'd like you to notice your surroundings.
Name quietly in your mind three things you can hear.
Now I'd like you to name two things that you can feel.
And finally,
One thing you can see.
This is presence.
This is now.
Anxiety cannot exist here,
Because here is real,
Solid and manageable.
So with this realization,
Take another slow breath.
And as you exhale,
Imagine releasing the pressure to have everything figured out.
Because you do not need to solve your entire life today.
You only need to be here for this breath,
This moment,
And you are already succeeding.
And finally,
I'd like you to receive these words of encouragement.
Let them speak directly to your heart.
You are not broken.
You are not weak for feeling anxious.
Your sensitivity is not a flaw.
It's a sign of depth and awareness and humanity.
You've survived every difficult moment you once thought you wouldn't.
That strength still lives within you,
Even on days it feels quiet or distant.
Anxiety doesn't define you.
It is something you experience,
Not who you are.
And be kind to yourself,
Because you are learning and you are growing,
And you're allowed to take your time.
Finally,
Take one last deep breath in and let it go slowly.
And when you are ready,
If your eyes are shut,
Gently open them and bring your awareness just back to your day,
Carrying this steadiness with you.
And remember that you are always moving forward.
Sometimes it's quiet,
Sometimes it's quiet.
Sometimes it's slow,
But always with incredible strength.
Thank you.
