Cary

Elliss

Arilana

California, USA

Susan

Karen W

Barbara

Rotterdam, Netherlands

Rocco

Croton-on-Hudson, NY, USA

Nick G

Boynton Beach, FL, USA

Biddy K.

Sarah

Tracy

Palmerston North, New Zealand

Senga

Elgin, Scotland, UK

Southern California, CA, USA

Aitza

Wilmington, NC, United States

Michael SullivanEichenberg

Michigan, USA

Sara

Lizzie 

Huddersfield, UK

Jim W

Beaverton, OR, USA

Monique

Fairport, NY, USA

Jeff

Cambria, CA, USA

You will practice mindfulness by acknowledging and redirecting anxious thoughts and sensations, finding peace and safety in the present moment.

Psychology

Anxiety

English

If you are struggling with anxious thoughts and sensations, this practice will guide you to directly and compassionately address that anxiety. As you listen, I encourage you to imagine that your heartfelt compassion is offering these messages to your mind and body. You can do this sitting, reclining, or going about your day as needed. Wishing you peace, relief, and a deep sense of presence.

A Message To Anxiety

 In this practice, we'll be giving anxiety some compassion and redirection. First we'll address anxious thoughts and then anxious sensations. So as you listen, see if you can imagine that these messages are coming from your compassionate heart and being spoken directly to any anxiety inside of you. Let's begin with a few deep breaths. I see you anxious thoughts. All of the what-ifs and possible future scenarios racing around up there. But here's the truth, none of those what-if scenarios are happening right now. I know you are trying to figure things out and protect me, but you are actually causing me to feel more anxious. I know it seems like you can actually protect me or figure out a way to control things if you just keep thinking about them. But the truth is, we can't figure things out from a place of fear, and we can't always control what happens in life. And I can return to this moment right now. This breath. And this breath. And I can encourage my breath to go a little bit deeper. And I can give this body permission to relax. And a little bit more. Relaxing my forehead. Relaxing my eyes. And my jaw. Relaxing my neck and shoulders. Relaxing my chest and belly. And precious, busy mind that tries so hard to protect and figure things out. Here is what I want you to know. When hard things happen in the future, which they will for us all, we will deal with them then. We don't have to deal with them now in our imagination, and then again when hard things actually happen. So thank you busy mind for trying so hard to keep me safe and figure things out. But right now, in this moment, there is nothing to figure out. And it is safe. I am safe right now in this moment. So let's come back to right here, right now. Right here, right now, it is safe. Can you feel that dear mind? Right here, right now, it is safe. Can you feel that? Can you notice this breath? And now this breath. Dear busy mind, can you just rest right now? You've been working so hard. It's safe right now in this moment, and things will get dealt with in their own time. Right now, I am taking in the safety of this moment. Precious busy mind that's been trying so hard, I give you permission to take a break. And anxious physical sensations, I see you. You are a temporary chemical cocktail churning around inside of me, but you are not a sign of danger. If I was truly in danger, or there was something I needed to deal with, I would be doing that. But right now, I am here, listening to this recording. And in this moment, it is safe. Let's not miss that. If something happens that needs tending, I will stop the recording and tend to it. But nothing is happening in this moment other than stress hormones causing unpleasant physical sensations. I am going to breathe right into those sensations, and imagine a lovely tropical breeze soothing my whole system. Right now, I am going to bring my laser-focused attention to my breathing. This inhalation. This exhalation. And again. Right now, I am going to notice what is actually, factually here in this very moment. The surface beneath me. Any sounds I can hear. If my eyes are closed, I notice the feeling of my eyelids on my eyes, and I give all the tiny muscles around my eyes permission to relax. If my eyes are open, I notice what I see right now. Colors and shapes. So, dear anxious thoughts and sensations, you are not at fault. You are automatic responses, but I am going to get better and better at soothing you and redirecting you back to present moment reality so we don't get too lost and miss too many moments. I send you deep compassion and deep breaths, and I will continue making the shift from what if to what is.