Mindfulness of anxiety practice for kids and for adults.
So let's get our mindful bodies on.
If you're sitting,
Sit open and upright,
Still and strong like a mountain.
If you're lying down,
Lying on your back,
Balanced and symmetrical,
Your palms are open,
Resting on your lap,
Resting over your belly or gently resting by your side.
Please close or lower your eyes.
Now bring to mind something that you know makes you feel anxious or nervous.
See if you can picture it or think about it in your mind using your imagination.
If you're new to this practice,
Please think of something that makes you feel just a little nervous,
Not too much.
Perhaps there's something about school camp or running in a race,
Playing a team sport,
Taking a test,
Public speaking or perhaps something else comes to mind that makes you feel anxious.
Whatever it is,
Just picture it or think about it in your mind.
And now imagine how your body starts to feel.
What sensations do you notice in your body when you're feeling anxious?
What sensations do you notice in your belly?
Perhaps it feels like there's some butterflies in there or you feel like you're going to be sick.
What sensations do you notice in your chest?
How is your heart beating?
Fast or slow?
Loud or soft?
How is your breath?
Fast or slow?
Tight or relaxed?
How does your head feel?
How do your arms and legs feel?
Be curious as to what sensations you notice in your body when you're feeling anxious.
Your amygdala is firing up and without mindfulness you might start to feel discouraged.
But imagine that you notice these body sensations and they let you know that you're feeling anxious.
So instead of getting discouraged or frustrated or even a little more anxious,
Imagine taking a small pause or a mindful moment.
So you lower your eyes and start to take some delicious deep belly breaths.
Breathe in a deep belly breath and breathe out the anxiety.
Breathe in a deep belly breath and breathe out any muscle tension.
Just let your muscles soften and relax,
Loosening a little bit more with each out-breath.
Now,
Let's take a deep breath.
Breathe in a deep belly breath and breathe out the anxiety.
Imagine using some powerful thoughts to let your amygdala know who is the boss.
Like,
Thanks for looking out for me amygdala but I'm okay.
Or,
I can do this.
Or,
I've got this.
Imagine on your next in-breath you breathe peacefulness and ease into your body.
So you breathe in calm and you breathe out any leftover anxiety,
Nervousness or tension.
So breathe in calm and ease and breathe out any leftover anxiety.
Notice how your body feels now.
What sensations can you see?
And know that you can keep belly breathing and using your powerful thoughts until you feel more calm.
And now imagine that you open your eyes and have a great time at camp.
Or,
You complete your test.
Or,
You run your race.
Play in the finals.
Publicly speak with ease.
Or,
Whatever it is that was making you feel anxious,
You now feel calm and satisfied.
And as we come towards the end of this mindfulness of anxiety practice,
You might like to wiggle your fingers,
Wiggle your toes,
Have a little stretch if you'd like.
And then when you're ready,
You can open or raise your eyes.
Thank you.
I wish you all the best.
