A Self-Blessing Meditation for Meeting Anxiety with Awareness Hello Beloved,
Let us begin by arriving right here.
Take a deep breath in and let it go long and slow.
If you've come to this moment feeling unsettled,
Caught off guard by a flutter in the belly,
A restlessness in the body,
A quiet unease without a clear reason,
Know that nothing has gone wrong.
Today we offer ourselves a blessing,
Not to fix or analyze,
But to acknowledge.
Anxiety does not always come with a story.
Sometimes it arrives like weather,
Unexpected,
Passing through,
Asking only to be noticed.
So instead of stepping into it as a character,
Instead of searching for meaning or cause,
Let us take one gentle step back and become the witness.
Feel your body where you are seated or lying down.
Notice the places of contact.
The support beneath you.
The steadiness that is already here.
There is a sensation,
A flutter,
A swirl,
A subtle hum of energy.
See if you can name it simply as sensation.
There is no danger,
It's not a failure,
Not a problem to solve,
Just a sensation.
Just movement of information.
Just energy passing through a sensitive,
Intelligent system.
And here is a truth that may bring relief.
Not all anxiety belongs to you.
We are porous beings,
We feel the world,
We feel one another.
Sometimes the body picks up what the mind does not recognize.
The discomfort of someone close to us.
The collective unseen in the air.
The emotional charge in a room or a conversation.
In moments like these,
Your body is not betraying you,
It is responding with awareness.
So let us bless this sensitivity instead of fearing it,
Instead of responding or reacting to it.
Place one hand gently on your belly and one hand softly on your heart.
Silently say,
I see you,
I am listening.
You do not need to shout.
I recognize the discomfort and I let it move through me.
Often acknowledgement is enough.
Often being witnessed is what allows sensation to soften,
To move and to complete its cycle.
Stay here for a few more breaths,
Not trying to make anything leave,
Not trying to hold anything behind,
Just observing,
Just allowing.
Notice if the sensation changes,
Even slightly.
Notice if it shifts location,
Intensity,
Quality.
Or notice if it simply remains,
Asking only for kindness.
Whatever happens is welcome.
You are not your anxiety.
You are the space that notices it.
You are the steady awareness through which all sensations pass.
And you can return to this witnessing again and again throughout your day.
If anxiety surprises you later,
Try this simple practice.
Pause,
Place a hand on your body,
Ask inwardly,
Is this mind to carry or am I simply noticing it?
As you witness the sensations,
The passings,
The comings and goings,
Take a breath and allow whatever is present to move in its own time.
There is wisdom in not rushing the body.
There is healing in gentle attention.
Let these words,
Let this practice,
Softly land on your heart space.
When you're ready,
Wiggle your fingers and toes,
Open your eyes.
And carry this calm with you,
Step by step,
Breath by breath,
Knowing that you are not alone,
Loved and held.
Sending love from my heart to yours.
