Worry

Welcome.

Today we're going to be focusing on creating actions that can help us move beyond worrying.

Let's begin by getting seated in a comfortable position.

With your back upright but not tense and rigid.

Gently close your eyes and let's take a few deep,

Slow cleansing breaths.

Inhale bringing relaxation into your body and exhale into a calm and peaceful mind.

Continue to inhale even deeper into relaxation.

Inhale and exhale into a relaxing state.

Pushing that relaxation into your muscles with every air molecule that fills your lungs.

Feel that relaxation into your mind and just exhale all the unnecessary thoughts from your mind.

We all worry.

It's unavoidable.

Most of us even let that worry take control of our thoughts from time to time and our actions.

It seems like we can't think of anything else in those moments.

We start to feel depressed or scared.

Perhaps even alone.

When we worry we stop focusing on other things.

We begin to have a tunnel vision.

All we can see or feel or think about is that worrisome thing and the anxiety that comes with that worry.

Even during this meditation you may find your mind wandering back to that worrisome thing.

That's okay.

Just smile and come back to your breathing.

Now let's take a deep,

Slow breath counting to five as you inhale.

Hold it for three seconds and then exhale for a count of five.

One,

Two,

Three,

Four,

Five,

Four and exhale.

One,

Two,

Three,

Four,

Five,

Four,

And exhale.

One,

Two,

Three,

Four,

Five.

Take another deep breath like that as well,

This time counting in your mind.

Take another deep breath,

And exhale.

One,

Now I want you to think about that worrisome thing that's been on your mind for a while.

I want you to think about it right now in this calm and relaxed place.

Here it isn't a worry,

It is something to investigate.

Now where do you feel this worry as you think about it?

Is it in your head?

Do you feel like you're getting headaches?

Is your neck and shoulder muscles stiff and sore?

Do you find you're clenching your jaws,

Your jaw muscles are tense or sore?

Or if you're like me,

I carry it in my stomach where I don't feel I can eat or drink anything and enjoy it?

Just take a moment to really feel where that worry is and that anxiety is in your body right now.

Now really investigate this worry.

Perhaps it's financial.

Is it a relationship?

Is it just a general worry about life right now and our future as a society,

As an individual?

Look at that worry.

Give it a shape.

Follow that worry and examine it.

Now,

What is it that you're thinking about?

What is it that you're thinking about?

Give it a shape.

Follow that worry and anxiety to where it is coming from.

Did you lose your job and are worried about your future?

Are you experiencing difficulties in your relationship for any reason?

Investigate where that worry stems from.

Oftentimes it stems from our own insecurities.

Will we find another job?

We don't know.

It's the uncertainty that often times causes us to worry about what might happen.

Oftentimes we find that we just can't be happy around someone anymore.

We can't enjoy the things we used to enjoy.

They don't make us feel good anymore while we're in this deep state of worry and anxiety.

Now,

Worry seems to be something we do about our future because it's unknown.

We worry because we aren't sure what's going to happen.

We can't predict the future.

For many the unknown it's the future.

We can't predict the future.

We can't predict the future.

For many the unknown itself causes that worry and anxiety.

Now that you can see it,

Really look at it here and take a moment to really dig into the root cause of this worry.

If it's job loss,

Why do you worry about your job loss?

Is it because you feel insecure about not finding another job,

Especially in the way the world is today?

Whatever it is,

Take a moment to really analyze where that worry comes from.

Now that you know this worry,

Take a moment to think about an action you can take to reduce that worry.

Can you spend more time looking for a job,

Working on that side hustle of yours?

Can you introduce empathy and kindness into a relationship that's having problems?

Spend more time with your children even.

Whatever it is,

Think about an action,

A single action you can take reasonably in the next day or two.

Now,

If you're thinking about a job,

You're thinking about a job.

Think about an action,

A single action you can take reasonably in the next day or two that might help ease that worry.

Now take that single action and focus on how it would reduce the worry and anxiety.

If you spend more time looking for a job,

Promoting your personal business or side hustle,

Being kind in your relationship,

Do you really truly believe it would help?

And what would it look like in your day if you were to do those things?

Picture your day and then picture yourself working on that action throughout the day,

Not just once,

But throughout the day.

Do you feel any different when you think about that taking that action and how it might impact that worry and anxiety?

Do you feel any different when you think about that taking that action and how it might impact that worry and anxiety?

Knowing that you're putting effort towards eliminating that worry is very powerful.

In this way,

Worry can actually be a bit of a positive thing.

As long as we use it to identify actions we can take to make our situation better.

It is the action and not the worry that makes this a positive thing.

But just like any other emotion,

Worry is there to protect us,

To alert us to things.

It's a defense mechanism.

When we're unsure about things or we're fearful,

Our brains will kick into survival mode and this is where worry comes from.

We have to worry about all of the possibilities in order to stay safe or to understand the dangers that lie ahead.

It is also there to remind us that if we do nothing,

We may not like the outcome.

So don't try to bury it deep down inside in a little ball and don't take it out on people around you.

And certainly don't just try to ignore it and pretend it's not there.

But you also can't let it drive every thought that you have in a day.

Take control by accepting the worry,

Accepting this early warning flare.

Accept it as a positive.

It's your body's natural way to highlight things that you may need to take action on in order to change the outcome to a more favorable outcome.

Just consider it a healthy reminder to take action.

And remember,

Don't let your emotions take you down.

Just consider it a healthy reminder to take action.

Now picture the outcome of the action you chose.

If it is looking for a job and you put more effort to that and upgrade your skills,

Continue more education,

Continue looking for more jobs,

What would it feel like to finally get that job?

Knowing that you took your worry,

Turned it into action and that action led to a more favorable outcome.

Was the extra time worth it?

If you were putting more effort into being kinder and more loving in your relationship,

How do you think your partner would respond to that with a week's worth of that?

Do you think it would have an impact?

And if so,

Think about how that impact is more favorable than your current course of action.

Do you see your partner's moods change?

Do you see the way they interact with you becoming kinder and more loving?

Or do you simply feel better knowing that you are actively working to be not just a better partner,

But a better person within a relationship?

Worry when left on its own is non-productive.

It causes stress and anxiety.

Worry when seen as any other protective emotion our bodies have is simply a way to take action and improve our current situation.

Worry when left on its own is a way to take action and improve our current situation.

Now go back to that worry,

The worry that you gave shape to.

We've looked at the worry.

We've thought of actions we can take.

Now see yourself just smiling at that worry,

Thanking it for letting you know you need to take action.

Now,

You're not just a person who's been thinking about the situation,

You're thinking about the fact that you need to take action.

And walk past that worry.

Walk past it knowing you are going to take action.

It feels good.

It gives us control over that worry.

It can even bring inner peace from that worry.

So carry this frame of mind with you as you walk through your days and when worry and anxiety pop up,

Which they will,

You know that means,

Hey,

It's time to pay attention.

I might need to change actions.

This meditation won't eliminate your worry.

It won't bring you to a place where you never worry again for the rest of your life.

That would be fighting your natural responses.

But I hope this meditation helps you to understand how we can make a difference in your life.

That would be fighting your natural responses.

But I hope this meditation helps you to understand how we can flow with our emotions,

Even the ones that people label as negative,

Like worry.

For now,

Take another deep,

Slow,

Cleansing breath in and out.

And bring your new action-based frame of mind back to the present moment slowly.

When you're ready,

Open your eyes with a new plan to take action.

I hope this meditation helped you today.

Thank you for meditating with me.