Welcome , zen friend , to today's Drop of Zen , a short guided meditation designed to help you drop in and feel more calm and grounded . On today's Drop of Zen , I have a meditation that you can do anytime you're feeling anxiety . Let's get started by finding a quiet place that you can either sit or lie down in . So if you're driving or cooking a meal , why not wait and try this meditation later , when you can really get quiet and still and make a little time for yourself ? Just begin by either closing your eyes or a soft gaze downward and we'll notice what we notice . See where the chair , the floor , the bed beneath you , whatever you are on , see where it meets you , where your body's making contact with it , notice any sounds or scents around you , notice any smells , and then we'll start to drop more inward and I'd like for you to bring your attention to any feeling of anxiety . Notice where you feel it , notice what it feels like . We are not going to try to make that feeling of anxiety go away , but instead we are just going to be with it and be really neutral and curious , as if you are at a beach and just looking out at the soft waves and just noticing them . That same way , with that same energy , is what I would like you to bring to this exercise . So bringing your attention to that sense of anxiety . Notice where it is , notice what it feels like Maybe there's an image that comes into your head and you're really seeing it . Just notice however it shows up for you , again , with just curiosity and neutrality , not trying to make it go away , but just being with it , as if you are a passenger in a car , just looking out the window and just watching things go by , just noticing what you notice .
Speaker 1And notice . Does the anxiety stay the same , the sensation of it ? Does it change locations or stay in the same location ? Let's see what's happening with it . Just noticing it , just being there with it . No agenda , just taking time to make that connection , to sit with your anxiety , not trying to make it go away , but also remembering that whatever you're feeling won't stay there forever . Just like those ocean waves , emotions roll in and emotions roll out and they're always changing .
Speaker 1So we'll just stay with that sensation of anxiety for another minute or so , just like you're watching the clouds above you , not trying to control them , but just noticing them , just watching them In that same way , just continuing to notice any sensation that you feel , with the anxiety Staying with it Whether it's moving around or it's in the same place . Noticing whatever you notice , and then begin to bring your attention back to the room around you . We'll take a nice deep breath in here and a long , slow exhale out . Stay here for as long as you'd like and , when you're ready , go ahead and bring yourself fully back to the present moment by opening your eyes . I'm so glad you joined me here today . Until next time , friend , I hope you'll continue to take some time today and every day to do something kind for yourself .