When strong anxiety takes over,
It can feel like an attack on your body and quickly overwhelm.
This meditation is intended to bring you back to the present moment and free yourself from strong anxiety and overwhelm.
Begin by bringing your attention to your breath.
Take a slow and easy breath in through your nose and gently exhale out your mouth like you're blowing bubbles.
Once it's slow and easy,
Don't pop the bubbles by blowing too strongly.
Inhale through your nose,
Gentle and steady breath out through your mouth.
Good,
When you feel your breath coming a little bit easier,
Let go of the bubble breathing and return to your natural breath.
Where are you feeling your breath now?
Can you send the breath deeper into your belly?
That's it,
Slow and easy breaths into your belly.
Count the breath,
Can you make your inhale equal to your exhale?
Letting your belly rise as you breathe in and feel your belly fall as you breathe out.
Begin to notice your feet.
Feel the connection of your feet to the floor and if you're lying down,
Feel your whole back body in connection with your support from your crown to your feet.
Feel your body pressing into the support,
Feel the support pressing you back,
Holding you here.
If your feet are on the floor,
Give a little rock from your heels to the ball of your foot and back again,
Feeling grounded and strong in this connection.
Gently open your eyes to a soft gaze and bring your attention to your surroundings.
Tettle your gaze on an object in your line of sight.
To yourself,
Quietly name its color,
Its shape,
Its size.
Is the object pleasant,
Unpleasant,
Or just neutral?
Do this again with a second object nearby.
What is its color?
What is its shape?
How big is it?
Does this object seem pleasant,
Unpleasant,
Or neutral?
Good.
You're doing really well.
Anxiety can feel overwhelming.
Know that you have everything within you to calm your body and free yourself from strong anxiety and overwhelm.
Can you give yourself some show of compassion in this moment?
Maybe bring your hand to your heart or your belly.
Perhaps interlace your fingers as if you're holding your own hand.
It's okay.
You've got this.
Slow and steady breaths in.
Slow and steady breaths out.
As you're ready,
Open your eyes fully and connect with your surroundings.
Remember to blow your bubbles anytime you feel anxiety increasing.
Slow and easy breaths in through the nose.
And a gentle,
Steady breath out through your mouth.
