Welcome to this guided meditation for managing anxiety.
First take a couple of moments to settle yourself in a space that is as free as possible of distractions.
Some of those unnecessary influences or noises can often be a source,
An unseen source of extra anxiety.
So take a deep breath in and a full breath out as you arrive.
Maybe you've noticed that you are holding the breath which can actually make our anxiety worse.
So savor the inhale,
Draw in a huge breath and a long,
Slow,
Deep exhalation.
Draw that out long.
This will tell our nervous system that it is okay to start slowing down.
Just sitting and breathing.
As you become more and more present,
I recommend if you feel safe to close the eyes.
This can also specifically help with anxiety because once again we're reducing that stimulation for a moment as we allow ourselves to come back to a baseline.
So now with the eyes closed,
Take that long breath in.
See if you can tune in to all the little sensations of the breath,
Expanding the ribs and make your exhale now longer than the inhale.
Not rushing it.
Inhaling long,
Slow,
Deep.
Feel the expansion.
Tune into your inner world and watch mindfully as you exhale.
Keep the exhale slightly longer than the inhale.
This allows the body and the mind and the nervous system to begin to settle and as we focus on the breath we are not able to focus as much on the events or thoughts creating anxiety within us.
So notice the expansion of the inhale.
Don't rush it.
Exhale is long,
Slow,
And deep.
Fully release the air and keep your breath like that.
Settle the mind as you tune into the breath,
Allowing the inhale to expand you but really feel the little details,
The rising of the heart,
The widening of the ribs,
As you exhale longer than the inhale but take your time nice and slow.
Keep your breath and maybe even add the element of bringing one hand to your belly and the other to your heart.
In this way you can feel the rise of the inhale,
The expansion,
Slowing down the exhale.
You can watch your hands moving back towards the spine,
Slowing down.
Also having our hands gently upon our bodies reminds us that we are vulnerable,
Beautiful,
Tender beings that also benefit from our own supportive contact.
So now as you're breathing in,
Feeling the rise and fall of your breath,
Also feel the hands gently on your body there as loving support.
We don't need to solve everything and we certainly don't need to rush ahead over our deepest needs,
This loving support.
Breath in full and deep,
Exhale as long and slow,
Allowing ourselves this moment to embody and return to a state of clarity will ultimately bring greater solutions to any particular issues we may have.
But as always we are able to step aside and recenter anytime we need.
Feel the gentle presence of your hand at the belly and one at the heart.
As you breathe in you feel the rising,
The expanding of the in-breath,
A long slow exhalation on the way out.
Take a few more and see if with these final breaths you can lengthen the exhale even more,
Slow it down.
Soften your eyes and jaw.
Inhale fully,
Expand,
Feel.
Let's make this the longest exhalation yet.
Slow,
Unrushed,
Beautiful.
You might find that this new breath pattern has taken up momentum of its own and if throughout the day,
Any day,
You find yourself becoming anxious,
This is a great practice to do.
You can mentally check in and tell yourself to lengthen your exhales,
To relax.
You can place your hand on your heart or you can return to this practice.
Know that you have the time to take what you need for your self-care to recenter and remind yourself that you are beautiful and I hope that you have a wonderful day.
