Welcome to session 3 of Meditation for Anxiety Relief.
By now you may be gaining a deeper understanding of how honoring our emotions and allowing them to happen without reacting to them is a way to find peace within.
So relax into your comfortable position and take a nice deep slow breath,
Closing the eyes as you breathe out.
Watch as your breath returns to a natural rhythm.
Your brain is sending signals to the body that it's time to be still.
And if your body doesn't want to be still yet,
Just make some small motions.
Move the arms slightly,
Circle the ankles,
You can even move your shoulders just a bit,
And the head side to side.
And take another breath in,
And when you breathe out,
Let your body become still.
Allow your spine to lengthen and your shoulders to drop down.
Your arms are resting heavily by your sides.
When we become anxious,
We step out of the present moment,
Most likely worried about the future and what will happen.
But you come back to the present moment when you focus on the body.
So turn your awareness to the legs,
Noticing your right leg,
And noticing your left leg,
And noticing the differences between the two legs.
Maybe they're just about the same.
Now honestly acknowledge how you are feeling right now.
Is your breathing relaxed or is it a little tense?
How do you feel in your throat?
Is it relaxed and loose,
Or tight and tense?
Notice now the nature of your mind.
Are you having helpful and positive thoughts,
Or negative and unhelpful thoughts?
Whatever you notice,
Be honest with yourself about what your experience is right now.
Now breathe in deeply,
And when you exhale,
Discharge any stuck or negative feelings with a powerful breath out.
Repeat this breath,
Inhale deeply,
Exhale powerfully.
You can even sigh with relief.
When you experience anxiety,
Which is an overwhelming emotion,
You may want to deny that it's happening.
You don't want to feel it.
And though we can't change what's happening around us necessarily,
We can control and change how we react to it.
So affirm to yourself now,
I accept when anxiety comes and I let it flow away.
I honor myself and all that I make it through.
I accept others for who they are.
Experiencing all types of emotions is the beautiful part of being human.
However,
Suffering happens when we allow for our emotions to take control of us.
So next time you feel an emotion has carried you away,
Breathe in very deeply and say these affirmations.
I am accepting in all situations.
I love and care for myself.
I honor and respect others.
Feel the power behind these words.
Perhaps one phrase resonates with you more than the other.
Now with the power of your creative mind,
Visualize yourself living a life when anxiety has no effect on you.
You have a high emotional IQ and know exactly how to handle your anxiety.
Thus it never holds power over you.
See yourself clearly taking control before becoming emotionally reactive or anxious.
Visualize a life full of balance,
Healthy emotions.
Clearly see yourself respecting your emotions,
Respecting your own boundaries so that nothing becomes repressed.
You may see yourself in the visual,
Crying and letting a healthy expression of anxiety come out.
You may see yourself expressing anger in a healthy way,
Such as through exercise.
You see yourself laughing out loud when you are joyful most of the time,
Feeling blessed with all you have to experience in your life.
Being able to experience all of our emotions is the true meaning of life.
Maintaining control over our emotions so that they do not control us is pure wisdom.
Let's return to the breath now.
Notice how you are breathing right now.
Is it shallow or is it deep?
Make your breath a little deeper and a little slower.
Notice the coolness of the air as it comes through the nose.
Notice how the breath goes slowly down the throat and into the base of the lungs.
Breathe in even deeper now and exhale very slowly.
Let go of the breath now.
Let it return to whatever it wants to do.
It will never stop as long as you are alive.
And remember,
When you are feeling too anxious,
Slow your breathing down,
Breathing in slowly and fully and exhaling very slowly.
Using visualization is a powerful tool in changing your life for the better.
So set aside 3 to 5 minutes every day to visualize yourself handling situations without anxiety,
Moving through life in a joyful way.
You can immerse yourself in that visual one last time.
Picture your life without anxiety at all.
Witness yourself in situations that would normally make you anxious and see that instead you are calm and cool and enjoying yourself.
In this visual,
Hear your inner self talk and is positive,
Saying nice things about yourself.
Feeling kindly of others.
Picture yourself confident.
And you may rise from this meditation in your own time,
Taking this visual with you.
S implementations.
