Welcome . If you're here , it's likely because something feels unsettled . Maybe you're carrying a known fear , something specific that's weighing on you , or maybe it's harder to name , just a general feeling of restlessness or tightness that seems to live in your body .
But whatever form your anxiety takes , whether it's loud or quiet , sharp or dull , consistent or irregular , it's completely valid . You are not overreacting , you are not alone . Your nervous system is simply doing its job , trying to protect you . And this meditation is not about pushing anxiety away . It's about meeting it with compassion . It's about allowing it to soften , breath by breath , moment by moment . This is a space to gently release and return to yourself , to the present , to possibility . Let's begin Find a comfortable position , either seated or lying down , just let your hands rest naturally and allow
your eyes to close if that feels safe , and take a moment to simply arrive . There's nowhere else you need to be , nothing you need to figure out , just permission , permission to be here , welcome . Let's begin by bringing awareness to your breath . You don't need to change it , just observe the inhale and the exhale , just let yourself be breathed , observe how it happens naturally , without any effort . And now let's partner with our breath in a beautiful collaboration where we allow ourselves to gently lengthen your exhale . Inhale through your nose and exhale through your mouth with a sigh , again , again , inhaling and exhaling With each breath . Invite ease , allow each exhale to be offering release . Now we'll move through the body gently , just noticing where we might be holding tension or emotion , starting at the top of your head . What do you notice ? Can you soften just a little ? Journey down to your forehead , unclench
your jaw , relax the space around your eyes , recognize that there's always just a little bit more softening available to you than you thought there might be . Drop into your neck and shoulders now and get curious . Are you holding anything there ? Let it fall away with your next exhale , inviting release , opening the door to spaciousness . Feel into your chest now , allowing the breath to move in and out . Notice if there's tightness . No need to force it , just notice and breathe . We're going to move down now to your belly . Let it soften , allow it to rise and fall freely . If you're feeling any tension there , go ahead and invite it to expand even more . So beautiful the way our body can expand and contract .
Speaker 1Bringing attention now to your hips , feel and acknowledge the support beneath you . You don't have to hold on to everything . Your body knows how to support you if you allow it relax and trust . Now let's scan through your thighs around your knees , down your shins and your calves to your feet , draw your awareness to the backs of your legs and your spine and your neck and your head . If you're lying down and notice the contact with the ground or the surface where you lie Stable , rooted , nothing will fall out beneath you if you just allow yourself to relax . If you just allow yourself to relax , accept the support that is already there . Take a deep breath here in acknowledgement of your beautiful body and the surface that holds it Stable and grounded .
Speaker 1If there's a specific fear or worry that's been living in you , invite it in now and allow it to gently rise into your awareness . You don't need to analyze it , just recognize it . If it helps to give it a simple name , go ahead
. Be fear , overwhelm , unknown failure , sadness , whatever it is . Let it be seen . Let it be seen without letting it take over . If your anxiety feels more vague , like a mist that you can't quite clear , that's okay too . Just drawing awareness is enough . Return now to the breath , to your anchor , to your ally . Inhale and exhale Again , imagining each exhale as a release . What can you let go of just for now ? Inhale
and exhale , letting go , releasing . Stay here for a moment at choice of what you would like to let go . Even if it's just for this moment , no worries , it can be powerful to do this , to recognize that you absolutely can let go and , when you're ready , let your breath settle into its own natural rhythm and begin to bring awareness back to your body . And begin to bring awareness back to your body , wiggling fingers , toes , gently moving however feels good .
Speaker 1If you're lying down , sometimes what I like to do is stretch my arms way up over my head and flex my feet and reach my heels in the opposite direction , maybe giving yourself a gentle twist , whatever feels right , coming back to a neutral position . Now , if it feels right , go ahead and place a hand over your heart or your belly . You can also place one hand on your heart and the other on your belly , whichever feels right to you , whichever feels right to you , and I want you to acknowledge your bravery . You showed up , you stayed , you listened , bravo , you listened , bravo , bravo . And now carry this reminder you are not your anxiety , you are the awareness behind it and from this place of awareness , you are capable of release , you are worthy of peace , and peace is much closer than you can imagine . And you've got everything .
Speaker 1When you're ready , gently open your eyes , returning to the room and to your day slowly , just because you're not meditating anymore does not mean this feeling goes away . This feeling is within you . It's just that you drew awareness around it . That's how we experience things . You are here , you are safe and you are enough . Namaste , my friend .