WEBVTT 00:00:25.631 --> 00:00:27.353 Hello my unicorns. 00:00:27.353 --> 00:00:29.397 How are you doing today? 00:00:29.397 --> 00:00:32.164 Happy episode 100. 00:00:32.164 --> 00:00:48.302 Today, as a celebration, I am delighted to share with you my best tool for anxiety, and this tool is actually something that requires a guide to lead you through it. 00:00:48.302 --> 00:00:54.289 So today is really an audio guide, and you're going to be able to use this any time you're feeling anxious. 00:00:54.289 --> 00:00:59.289 If you're not feeling anxious right now, you may not find this tremendously helpful. 00:00:59.289 --> 00:01:09.105 It can be useful, but this is something that you're going to want to have saved for any time that you are experiencing intense anxiety. 00:01:09.105 --> 00:01:14.861 And this has been on my mind recently because I've been going through some intense anxiety stuff. 00:01:15.631 --> 00:01:42.984 In the next solo episode, I'll share with you more details on what happened for me recently and how I worked through it, but in this episode, I really want to share with you an actual tool that I lead my clients through frequently whenever they're experiencing heightened anxiety, and I realized that I really wanted a place where anyone could come and do this at any time. 00:01:42.984 --> 00:02:11.864 If you feel like the weight of the world is on your shoulders, I can totally relate, and this episode, this practice of connection, is going to be extremely helpful for you in processing how you feel in working through that anxiety and coming out the other side with more understanding, more compassion for yourself and, hopefully, some relief. 00:02:11.864 --> 00:02:23.269 Now I want to recommend that, as you do this, as you listen to me guide you through this practice don't focus on feeling relaxed or calm. 00:02:23.269 --> 00:02:31.003 Those often are really nice byproducts of this work, but they aren't the main focus. 00:02:31.003 --> 00:02:33.289 The main focus is connection. 00:02:33.289 --> 00:02:46.270 Also, this episode is to be done while you have space and time to just focus and be present with your emotions. 00:02:46.270 --> 00:02:56.125 So do not use this episode while driving or operating any heavy machinery and don't use this episode while taking a walk. 00:02:56.125 --> 00:03:03.289 I want you to have space to just sit or lay and be present with this. 00:03:03.289 --> 00:03:11.304 It's going to require you to focus and it may bring up some very uncomfortable emotions. 00:03:11.304 --> 00:03:21.656 So feel free to grab a tissue box, get into a comfortable position and a comfortable space and once you're there, we'll begin. 00:03:21.656 --> 00:03:36.135 Go ahead and start by closing your eyes with me and then we'll direct our attention to your breath. 00:03:36.135 --> 00:03:42.758 You don't need to change it in any way yet. 00:03:42.758 --> 00:03:47.171 Just let it be as it is. 00:03:47.171 --> 00:04:12.694 On your next inhale, make that breath a little deeper and as you exhale, make an audible sound releasing tension. 00:04:12.694 --> 00:04:35.591 Three more, just like that. 00:04:35.591 --> 00:04:52.350 One more. 00:04:52.350 --> 00:05:07.274 Let your breath return to normal. 00:05:15.730 --> 00:05:57.848 Now let's begin with a slow scan, starting at your toes and working your way up to your head, or you may already be aware of where you're feeling the sensations of anxiety in your body, and in that case you can go directly there when you've found the sensations. 00:05:57.848 --> 00:06:03.055 There may be multiple sources or there may be one. 00:06:03.055 --> 00:06:06.846 Just be with them. 00:06:06.846 --> 00:06:37.855 We're going to ask these sensations a few questions, and feel free to answer out loud. 00:06:37.855 --> 00:06:45.927 Is there any shape to the sensation? 00:06:45.927 --> 00:06:58.848 Is there any color to the sensation? 00:06:58.848 --> 00:07:15.208 Is there any texture? 00:07:15.208 --> 00:07:33.067 Is there any movement to the sensation? 00:07:33.067 --> 00:07:54.047 Does the sensation have any temperature? 00:07:54.047 --> 00:08:12.687 How heavy or light is the sensation? 00:08:12.687 --> 00:08:35.731 Is there any recognizable material to the sensation? 00:09:05.210 --> 00:09:18.231 Now that you've got a clearer connection to the sensations you're experiencing, let's imagine they have a voice of their own. 00:09:18.231 --> 00:09:24.650 That sensation can talk back to you. 00:09:24.650 --> 00:09:30.109 Go ahead and ask it. 00:09:30.109 --> 00:09:33.005 What is its purpose? 00:09:33.005 --> 00:09:58.407 What does the sensation want to communicate to you? 00:09:58.407 --> 00:10:23.137 Is that what the sensation is telling you, or is that a story that you have about the sensation? 00:10:23.137 --> 00:10:47.056 How do you feel about the sensation? 00:10:47.056 --> 00:11:05.596 It's different now versus 10 minutes ago. 00:11:31.414 --> 00:11:34.376 What lesson are you taking away from this? 00:11:34.376 --> 00:12:01.136 What reminders do you need to give yourself? 00:12:01.136 --> 00:12:52.309 Next time you're anxious, go ahead and think the sensations, appreciate them and, if you're willing, commit to valuing the sensations and not ignoring them in the future. 00:12:52.309 --> 00:13:41.628 When you feel ready, take three deep breaths With each exhale, make it audible and when you're finished you can open your eyes. 00:13:41.628 --> 00:14:01.650 Well done, I'm proud of you. 00:14:01.650 --> 00:14:10.515 I know that was difficult and I have people cry with me frequently when we do that exercise. 00:14:10.515 --> 00:14:20.978 So thank you for taking this time for yourself and for trusting me to take you to this uncomfortable place. 00:14:25.609 --> 00:14:31.177 I want to remind you this right here was you practicing all the steps of confidence. 00:14:31.177 --> 00:14:35.491 You don't remember what they are. 00:14:35.491 --> 00:14:39.532 Go back and listen to the first three episodes of the podcast. 00:14:39.532 --> 00:14:49.213 Remember that step one is be willing to be uncomfortable, and you did that today by showing up and listening to this audio guide. 00:14:49.213 --> 00:14:56.087 Step two is take action, and you did that. 00:14:56.087 --> 00:14:58.770 You're willing to be uncomfortable. 00:14:58.770 --> 00:15:04.466 You took action by going through with this and feeling these sensations as uncomfortable as they were. 00:15:04.466 --> 00:15:21.456 And step three was to have your own back, and what that looks like here is just being kind to yourself, no matter what that experience was like, knowing that that experience was exactly what you needed in this moment. 00:15:21.456 --> 00:15:31.635 It's going to look different for each and every one of you, so please be kind with yourself. 00:15:31.635 --> 00:15:33.872 There was no right way to do this. 00:15:33.872 --> 00:15:35.649 There was no wrong way to do this. 00:15:35.649 --> 00:15:45.066 If there was a right way, the only right way was just to show up and connect with your sensations. 00:15:45.066 --> 00:15:48.875 You've done it. 00:15:48.875 --> 00:15:50.267 I'm really proud of you. 00:15:51.524 --> 00:15:53.768 You can save this episode for later. 00:15:53.768 --> 00:16:11.276 Use it at any time that you feel extremely anxious, especially when you're feeling like your heart is racing, or feeling heaviness in your chest or a lump in your throat or weight on your shoulders, tension in your back, any number of things. 00:16:11.276 --> 00:16:21.266 If you're feeling anxious, pull this episode out, go through it again and connect with the sensations. 00:16:21.266 --> 00:16:41.533 So often we try to avoid and disconnect from them, and that's not actually what helps us and it actually also harms our confidence in the long run, because the more you avoid feeling a sensation, the more you reinforce the belief that the sensation is scary and that you have to avoid it and you have to do something else. 00:16:41.533 --> 00:16:44.393 You have to escape, but you don't. 00:16:44.393 --> 00:16:45.889 You didn't have to escape today. 00:16:45.889 --> 00:16:58.368 You were here, you were with it, and so you can have confidence in yourself in the future that you can go through this again and you will be okay. 00:17:01.844 --> 00:17:08.038 And a reminder as always, if you found this episode useful, please share it with a friend. 00:17:08.038 --> 00:17:22.950 There's so many more in our community that need these helpful tools, and if you enjoyed this tool and you want more I've got plenty more where that came from Come work with me one on one. 00:17:22.950 --> 00:17:33.710 We can use this process and take it even deeper than we did today, and I've also got plenty of other tools to help you manage your stress and anxiety and boost your confidence. 00:17:33.710 --> 00:17:36.512 Use the link down in the show notes to book your session. 00:17:36.512 --> 00:17:41.980 Have a fantastic week, unicorns, and I'll see you next Tuesday.