Begin by acknowledging that anxiety is a normal state,
Part of our collective human condition.
That's how we evolved.
That's how we are built.
And it is normal to feel anxious sometimes.
You are not an anxious person.
You are someone who experiences state of anxiety that are not you.
And if anxiety is not you,
Then you can learn to deal with it,
To manage it.
Managing anxiety is not something that one has or doesn't have.
It is a skill,
And it starts right here and right now.
And the first step is to recognize what is happening,
Checking in with the sensations within your body that are the physiological state of anxiety that you are feeling right now.
Anxiety never feels pleasant,
But the feeling helps us to navigate it in a better way.
So the more we connect with those inner sensations of anxiety,
The better we can manage.
So right now,
I want to invite you to breathe with me,
And by breathing,
Communicate to your nervous system that everything is all right.
And we will use my favorite 4-7-8 breathing pattern,
Which means that we will breathe in on the count of four,
Hold our breath on the count of seven,
And breathe out through your mouth on the count of eight.
And now I will take you through a few rounds of 4-7-8,
And please take your time to make yourself familiar with this technique,
With this pattern.
So breathing in through your nose,
Holding your breath,
And breathing out through your mouth.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
And out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe normally and relax.
Connect with your inner sensations and see for yourself the difference.
It is possible that you may feel some tingling,
Some unusual sensations within your body as your system tries to balance itself.
Return to the state of homeostasis,
But also deal with the influx of fresh oxygen that you just introduced by breathing deeply.
Take your time to feel into these emotions and sensations that are flowing through your body and notice the difference once again.
By now,
It should be a little bit easier to recognize the anxious emotions,
The unpleasantness that perhaps lessen a bit and recognize that you are not your anxiety,
But anxiety is a state that you are able to manage.
Perhaps you can recognize remaining tension that now you can clearly see in your body.
And if this is so,
Soften it also slightly by relaxing a little bit more,
Releasing the tension.
Recognize the moments of stillness between the waves of the emotions,
Between the sensations that constantly change from moment to moment.
Recognize that you are okay here and now.
Even though this was not the case in the past and the situation may happen in the future,
In this very moment,
You are okay and you are more ready to take on board anything that life may throw at you.
You are not alone.
You are part of the human collective,
Experiencing human emotions and human states.
And I'm also here by your side to hold the space,
To help you manage the way you feel,
Knowing there's someone on your side,
In your corner.
Remember that you can recall this moment next time that anxiety comes your way.
Remember that you can use 478 breathing technique to help you come back to yourself,
To help you calm down your nervous system and bring yourself back to balance.
And right now,
Give yourself a gentle pat on the shoulder for doing great job with being here,
With managing your anxiety.
And to save this state for the next time,
Take one deep breath in through your nose and out through your mouth.
And when ready,
In your own time,
Open your eyes and welcome back.
