Begin by taking a few deep breaths in through your nose and out through your mouth.
Let yourself come fully present in this moment.
Let yourself release any thoughts of what comes after this or what you did earlier today.
Really let yourself be here for this experience.
Before we begin chanting,
I want you to locate where you're feeling anxiety in your body.
This can be especially challenging because anxiety tends to bounce around.
It's a little more difficult to locate or pin down than some other emotions.
But take a few moments.
Continue to breathe deeply.
Just notice how your body's feeling,
Where you're holding tension.
You can recognize where the anxiety is in the body.
Notice that as well.
As we chant,
We'll be able to allow this frantic energy of anxiety to calm,
To move through the body and down into the earth where it can be recycled and reused as a more useful energy elsewhere.
We start by chanting from the top of the head.
You'll want to visualize that and as the pitch of the chant moves down,
Imagine yourself moving down through the body.
I'll chant at each location twice.
Feel free to listen both times or perhaps just the first time then join in the second.
If you're comfortable with chanting or you've done this meditation before,
You can chant right along with me.
We'll end with a few long,
Steady ohms and notice how your voice changes through this chant.
You may have some catching at the beginning.
The voice may break.
That's completely normal.
As you gather up and dispel this energy,
As we move it through the body using the chant,
You'll notice that your voice becomes clearer.
Your mind starts to settle.
That anxiety will start to settle as well.
So take a few more deep breaths and we'll begin the chant.
Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Sat Naam Allow yourself to notice how settled you feel,
How quiet inside.
And we'll end the chanting portion with three long OMs.
Aaaah Aaaah Aaaah Aaaah Notice how the energy in your body has shifted from before we started chanting from the beginning of the meditation,
From earlier in the day or yesterday.
Let your awareness stay in this steady,
Grounded,
Calm state.
As you access this state more often,
It will become more and more familiar and more and more comfortable.
It will become easier to attain this and stay here for longer periods of time.
When you are ready to come back to the room to yourself.
Take three more deep breaths.
In through the nose and out through the mouth.
And as you're ready,
You may open your eyes.
