Hi and welcome to the Mindfulness Pod.
This is a meditation for when anxiety shows up in the body.
It's a calming meditation.
It's for you who feel anxiety in your body and maybe you feel a racing heart,
Maybe a tightness in your stomach or in your jaw or shoulders.
Maybe you feel a restlessness or a sense that it's just too much.
Welcome yourself to this moment just for you.
And before we begin I just want to remind you that this meditation is a support but not to replace professional care if you need it.
So if it feels okay for you right now let your body find a position where you can rest for a while.
You can sit or you can lay down.
Just choose a comfortable place for you right now and give your body a few minutes here to settle.
There's no rush,
There's nothing you need to do except from finding your position right now.
If you feel comfortable with it let your eyes be closed or just gaze in front of you.
And remember you don't have to do this meditation perfectly.
It's enough that you're here with yourself right now.
So now just notice the weight,
How the body is resting on the surface beneath you.
Maybe you will notice some point of contact if you're seated,
The feet against the floor,
The sitting bones against the chair or if you're laying down the back against the surface that you're laying on.
Let the breath just be as it is for a moment.
You don't need to change anything.
Just notice the in-breath and out-breath.
If your thoughts are racing that's okay.
There's nothing wrong.
You can let the thoughts stay in the background like sounds from another room while you gently turn your attention toward your body.
And now begin to notice the heart space,
The area on your chest.
How does it feel there right now?
Maybe the heart is beating a little bit faster.
Maybe there is a pressure,
A warmth,
A worry or maybe nothing special.
Whatever you notice in the heart space.
Can you see if you can just notice it without trying to fix it,
Without trying to judge it.
You can quietly remind yourself,
Okay heart I see you.
And then move your attention down to your stomach.
Explore this area.
How does it feel here?
Maybe tight,
Empty,
Heavy.
Give yourself permission to simply observe.
None of the feelings are wrong.
It's your body's way to trying to protect you.
And if you want you can silently say,
Hi stomach.
I notice you're tense.
It's okay.
If you want you can always put a hand on the places that we are investigating.
A hand on your chest or a hand on your belly.
And now let the breath become your gentle companion.
Start by breathing in through the nose and slowly out through the mouth like a small sigh.
Do that two or three more times in your own rhythm.
In through your nose,
Slowly out through your mouth.
As if you're breathing out a little bit of relief.
And then let the breath settle down into the belly.
You don't need to take big breath.
Just let them be soft.
On the in-breath imagine that you're breathing down toward the belly.
That you're giving your stomach a bit more space.
And on the out-breath pretend that you're breathing out through the areas where you feel most tension.
As if you're opening a small window of air to pass through.
If the anxiety is felt in the chest you can visualize that each exhalation is a gentle breeze moving through your chest.
And maybe whispering you can let go just a little bit.
You might still feel some discomfort and that's okay.
The point is not to remove all anxiety but just to feel that you're not alone with it.
Many people are exploring the same feelings of anxiety like you do.
Also remind yourself that you're doing something beautiful right now.
Turning toward yourself not away from yourself.
And if it feels okay place a hand now on your chest or on your stomach or else where it feels safe for you.
And feel the warmth beneath your hand.
Maybe let your breath carry a few phrases if it feels okay for you.
It's hard right now.
May I be safe?
May I just breathe?
Or some other words that resonates with you.
We will slowly start to come back feeling the contact again with the surface under us.
The feet.
The back.
Take a moment to notice the room that you're in.
The sounds around you.
The air against your skin.
And take a slightly deeper breath in and breathe out with a sigh.
Remind yourself that you just did something kind for yourself and it doesn't need to be perfect.
It's just enough to practice.
When you feel ready gently start to move your body a little bit.
Your fingers and your toes.
Maybe stretch a little bit.
Circle your shoulders.
Gently open your eyes.
Take in the room.
Also take time here and thank yourself for showing up for yourself.
Giving yourself this time.
Thank you so much for meditating with me.
See you soon again.
