Struggling with Anxiety? Try this

This episode offers relief from anxiety through a guided meditation. Anxiety shows up in all different ways and sometimes it is unbearable.  If you are feeling overwhelmed or overthinking a future that hasn't even happened yet, take a few moments to bring the mind back to the present moment.  We will journey to a safe space to rest your thoughts and calm the nervous system today.   

The music in this episode is https://www.epidemicsound.com/artists/aks and was provided by Epidemicsound.com

Transcript

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Welcome to a 15-minute meditation for anxiety relief. We'll begin today by finding a comfortable position. You can either sit upright with your feet on the floor, or simply lie down somewhere supportive and safe. Allow your hands to rest naturally. Loosen your jaw and drop your shoulders. And when you're ready, allow your eyes to close. Take a slow, gentle breath in through your nose. And exhale softly through your mouth. Again, take a gentle inhale and exhale, letting your shoulders drop a little more. Breathing in calm, peaceful feelings, and breathing out any tension that exists in your body. Bring your awareness to the simple act of breathing. No need to change your breath. Just notice it as it is. Anxiety often pulls us into an unknown future. And right now, there is nowhere else you need to be. You are here in this moment, and you are safe. Simply notice the thought and gently return your attention back to my voice. You are held, and you don't have to hold everything up on your own. Noticing your feet if they feel warm or cool, any sensations, pressures that you feel in them. And imagine in your mind's eye roots extending from your feet into the ground below you. And these roots are deep and steady and strong. With each exhale, imagine the anxious energy flowing down these roots and dissolving into the earth while they leave your body. The earth can hold it so that you don't have to. And if you noticed any tension or tightness, gently breathe into that area. Inhale, creating space, and exhale, softening the area. There's no need to force this. Just allow it to happen. Now bring to mind whatever has been making you feel anxious. Don't dive into the story or worry about the feelings. Just notice how it shows up in your body. Where do you feel it? Place a hand gently over that area and take a slow deep breath in, sending warmth and light and love into the area. Instead of fighting the anxiety, silently repeat these words in your mind. This is simply a moment of anxiety. Anxiety is uncomfortable, but it is not dangerous. I can be with this. No wave lasts forever. You can breathe easy as you imagine yourself floating gently over the wave, supported and steady by the ocean below you. Now take a moment to imagine a place where you feel calm and safe. It might be in a forest or in a cozy room, or just somewhere with soft lighting surrounding you? Notice the details around you. What do you see? What do you hear? What is the temperature like? Allow this place to wrap around you like a blanket, supporting you with warmth and safety. In this space, nothing is required of you. And you are enough exactly as you are. In your mind's eye, repeat the following statements. I am safe right now. I am allowed to slow down, and I trust myself to handle whatever comes. Noticing if your body feels different now than it did when we first started. Only space you needed to create. Allowing your mind to return back to the present moment. When you gently open your eyes, I hope you carry this steadiness with you, knowing that anxiety may visit you again, but now you know how and where to meet it. You can always return to your breath, or to the waves on the ocean, or to the place where you feel safe. You can always return to the present moment.