Anxious feelings are common in times of change or uncertainty,
And while we can't always control the circumstances around us,
We can learn to distance ourselves from anxious thoughts and manage our responses.
Take a few moments to get comfortable,
Sitting or lying down,
And close your eyes.
Bring your attention to your breathing.
Take three deep breaths,
In and out,
In and out,
In and out.
As you continue to breathe,
Let your exhalation become a bit longer than your inhalation.
If you're inhaling for a count of 1,
2,
3,
Exhale for a count of 1,
2,
3,
4.
A longer exhalation can slow your heart rate,
Leading to a deeper sense of calm.
When we experience feelings of anxiety,
It can present itself in different ways.
Muscle tension,
Trouble sleeping,
A racing mind.
By taking long,
Deep breaths,
We encourage the relaxation response in our bodies.
Breathing is a simple tool to calm our bodies and minds.
Continue to breathe,
Letting your exhalation be longer than your inhalation.
Take a mental scan of your body,
From head to toe.
As you travel down your body,
If you notice any part that's feeling tight,
Or holding tension,
Imagine a softening or relaxing of that area with each exhalation.
Breathe and relax.
Your mind may continue to bring up stressful or anxious thoughts.
Simply notice them and resist the urge to attach weight to them or to follow the dialogue.
Instead,
Acknowledge your thoughts and then imagine your mind releasing them just as you exhale your breath out of your body.
Breathe and relax.
As you make your way through your day,
Anytime you notice yourself feeling stressed or anxious,
Gently return your focus to your breathing and your body.
Take one more deep breath and gently open your eyes.
