This is a little guided meditation,
Slow,
Calm talk down for when you're feeling your heart quickening in the body,
When you feel anxiety heightened,
When you feel restless in your energy or possibly dizzy and short of breath.
I want you to know that you are going to be okay.
This anxiety is not dangerous.
It will not harm you.
You will not die.
It may feel like it,
But it will pass.
I'd like you to look around the room right now and just say out loud five things that you can see.
A plant,
Maybe a pillow,
A cup of tea,
A dresser,
A book,
And then just slowly close your eyes.
If closing your eyes is not available for you right now,
That's okay,
But I'd like you to get somewhere comfortable.
You may want to lie down.
You may want to sit on the couch.
You may want to go outside.
You may want to have your feet on the ground,
Somewhere cool possibly.
Go somewhere,
Anywhere that makes you feel safe.
Hear the sound of my voice.
I'm with you.
You are not alone.
Everything is going to be okay.
This anxiety will pass.
Taking a deep breath in through the nose and out of the mouth.
Just continue breathing with me for a moment in through the nose and out of the mouth.
Hear the sound of your exhale as it comes out of the mouth,
Brushing against the lips.
Keep that breath coming all the way in.
Belly expands,
Ribs.
Raise the breath all the way into the chest and exhale out of the mouth.
Let the chest relax,
The ribs,
The belly.
Concentrate on the sound of your breath.
How does the breath sound as it enters the body?
How does the breath sound as it exits the body?
Can you see your breath coming in?
Does it have a color?
Can you see your breath visualize the exhale?
What does it look like?
Cool,
Blue,
Breeze possibly.
Taking a deep breath all the way back in and feel it as it enters your nostrils.
Is it cool?
Is it warm?
And as you exhale,
What temperature do you feel leaving the lips?
Keep breathing with me in through the nose and out of the mouth.
Sometimes when you're experiencing anxiety,
You can get in numbness in your hands or your fingers and that's just the lack of oxygen going to your extremities.
If that is happening,
It's okay to just move your hands.
Make sure you're sitting or lying down so that you stay grounded and keep breathing.
Don't worry about any concentrated breath patterns.
Just in through the nose and out of the mouth.
Just visualize yourself still on the ground.
It doesn't matter if you're standing or on the couch.
I just want you to visualize yourself lying flat on the earth and just for a moment feel the coolness of the earth brush against your back.
Feel the solid ground underneath the palms of your hands scrunching your hands in the grass.
Feel all the little blades of grass touching against the tips of your fingers.
Feel the rhythm of your heart inside of your body.
Start to slow all the way down.
Feel any stress and tension just descending down deep into the ground.
You are safe.
You are supported.
You are supported.
Feel the cool breeze brush against your cheeks.
Any tension in the face,
Let it go.
Just relax the face.
Keep breathing in through the nose and out of the mouth.
Any tension in the jaw,
Just let that go.
Sometimes when we have anxiety we can clench our jaw and our face can get very tight.
So for this moment,
I'd like to encourage you to just relax the eyes,
The cheeks,
The nose,
The lips,
The ears,
The jaw,
The teeth,
The tongue and just let it all Allow your body to feel heavy.
Allow your temperature in your body to start to regulate if you were really,
Really warm.
Allow your body to feel light.
Allow your temperature in your body to start to regulate if you were really,
Really warm.
Maybe you've placed yourself outside where it's a little cooler.
Maybe you have a cold cloth on your forehead.
Maybe you drank a glass of cold water.
Just allow your body to cool down in any way that is comfortable for you.
Visualize that coolness over top of the body,
Within the body and around the body.
If the anxiety caused you to become cold and maybe you wrapped yourself up with a blanket,
Maybe you put on a cozy shawl,
Maybe you started a fire inside of your home or drank a warm cup of tea.
Maybe you heated up a warm bag and put that weighted bag on your body.
If that's the case,
Allow that heat to soothe and nurture your body,
Bringing it to a place of rest.
When you have anxiety,
It's very important to go towards the temperature that makes you feel safe and comfortable.
It is okay to be anxious.
It is okay to be scared.
It is okay to be overwhelmed sometimes.
It is okay to not feel safe.
But you must know that you are not alone.
That you are incredibly loved.
You are supported.
You are not alone.
You can reach out to a friend,
Family member,
Maybe a pet in your home and just feel that connection.
If none of those things are available to you,
Then use this meditation as feeling connected with me.
I am here with you now.
In through the nose.
And out of the mouth.
Other than my voice,
Are there any sounds that you can hear?
Maybe a bicycle going by,
Maybe an airplane,
Possibly some music or a tea kettle.
Maybe a dog barking in the distance.
What can you hear in your immediate surroundings?
Concentrate on the sounds that are surrounding you at this time.
Deep full breath in.
And big full sigh all the way out.
And big full sigh all the way out.
Take this time to really tune in to your body.
Maybe your body is trying to communicate with you about something that you are worried about.
Something that you are nervous about.
Maybe your body is just trying to tell you that it's tired.
Try for a moment to ask your anxiety what it needs.
What does your anxiety want?
What does your anxiety want to share with you today?
Why has it shown up?
You can even grab a pen and paper,
A journal perhaps.
And start writing.
Concentrate your energy.
Allow your body to communicate through the pen onto the paper.
Most of the time anxiety is about building that relationship with yourself.
When we get too separated from ourselves,
We can become anxious and that is okay.
You are not alone.
Understanding the feeling of anxiety and why it shows up is part of freeing yourself from the pain and suffering of it.
I encourage you to be honest with yourself in this moment.
Suffering and see if you can shift it into an empowering experience.
Where you are grateful for the anxiety that you experienced in order to come to a place of truth.
Taking one more deep,
Full breath in.
Big sigh.
I hope you feel a little bit better.
I hope you feel more grounded.
Please feel free to continue any of the exercises I mentioned.
Or simply just lie still and concentrate on your deep breath.
