Hello and welcome.
If you're moving through a health anxiety spiral right now,
Trust me,
I know what it feels like and I know how difficult it can be.
I also know that there is a way to restore a sense of safety in your body.
Let's do that together for the next three minutes.
Ask yourself,
Only for the next three minutes,
If you can set aside whatever worry or anxiety you're feeling and focus on your breath,
Giving your body a break,
A pause from the anxiety that you've been moving through.
If the answer is yes,
Let's breathe together for the next three minutes.
Take a deep inhale through your nose and fill up your body all the way and open your mouth as you exhale all of the air out.
We will inhale two times and exhale once for both of those inhales.
This is called a physiological sigh and it will help regulate your nervous system.
Breathe in deeply through the nose,
Hold,
Take another breath in,
Hold,
Open your mouth and let out the sigh as you exhale out all the air.
Let's do that two more times.
Breathe in deeply through your nose,
Another breath in,
Open your mouth,
Let out the sigh,
Allow the shoulders,
The body to relax.
Deep breath in,
Hold,
Take another one in towards the crown of the head,
Hold and open your mouth as you let out the sigh and let the exhale out.
Allow your body to do any movement it wants to do now as your breath goes back to its natural pattern.
Maybe you take a little shake of your shoulders,
Move your ribs from side to side.
Take one more deep inhale here,
Filling up the body from the sacrum all the way up to the crown of the head and open your mouth.
Let it go one more time.
Now start to move your awareness towards your belly and breathe in and out allowing your belly to expand.
So on your inhale,
You push the belly forward and towards the sides.
Then on your exhale,
You allow the belly to move back in towards the spine.
Keep breathing this way,
Deep belly breaths.
You might want to bring one hand on the belly here to create some support for yourself.
And as you breathe this way,
We will move through some affirmations that help me regulate my health anxiety.
If it feels right for you,
You can repeat after me here.
You can say it out loud or as a whisper or just in your mind's eye or you can just listen.
I'm deeply grateful for my healthy body.
I'm deeply grateful for all that my body does for me.
I'm deeply grateful for all that my body does for me.
I trust my body.
I trust my body.
I trust my body's endless intelligence.
I trust my body's endless intelligence and I trust my body's capability to heal itself.
And I trust my body's capability to heal itself.
I'm deeply grateful for my healthy body.
I'm deeply grateful for my healthy body.
I'm deeply grateful for my healthy body.
Take a moment here to give yourself a big hug,
Grabbing opposite shoulders with your palms.
Take a big breath in through your nose and open your mouth.
Let it go.
Hopefully this helped and you feel just a little bit safer and calmer.
Know that you can always come back to this practice when you need it.
See you next time.
