Anxiety Guided Meditation

Okay.

You're and here,

that's the first If step.

your heart's racing or your chest feels tight,

that's your body trying to protect It'll you.

pass.

We'll do this together.

You can keep your eyes open if that feels safer.

Here's a breath that helps.

Two sips in through the nose, then one long breath out.

in...

and then a little more on top...

Now a long, slow sigh out through the mouth.

Again.

In...

and a little more...

And let it all out.

Slow.

Longer than you think.

One more time.

Double breath in...

And the long sigh out.

Now look around you.

Find five things you can see.

Name them in your head.

A cup.

A corner of the ceiling.

Whatever's there.

Four things you can feel.

Your feet in your shoes.

The chair against your back.

Three sounds.

Near ones,

far ones.

Two things you can smell...

and one thing you can taste.

You're here.

In this room.

Right now.

Picture cool water running over your wrists, like at a kitchen sink on a

hot day.

Feel that coolness move up your arms...

into your chest.

Now a cool breeze on your face and the back of your neck.

Your cheeks cooling down.

forehead Your too.

Breathe in that cool air...

And breathe out the heat.

This feeling is uncomfortable,

and I'm okay.

It's already starting to slow down.

Notice your breathing now.

Probably a bit slower than when we started.

You can come back to that double breath any time.

On the bus,

or at your desk.

Roll your shoulders once.

Plant your feet.

Okay.

Back to your day...

one step at a time.