Hello again and thank you for joining me for the third session of this meditation for anxiety series.
While you lie there in your comfortable position either lying down or sitting just take a moment to become aware of your body.
Scan your body – is there any tension? If you notice you are holding any part of your body, face or head let go relax and enjoy the next ten minutes – as there is nothing else for you to do right now but to simply listen to the sound of my voice.
Take a moment to observe your thoughts and your feelings Let them enter your conscious awareness and don’t do anything to stop them simply let them be.
Now take a deep inhalation and breathe out slowly.
As always you will be safe during this meditation but if for any reason you feel uneasy or you wish to come out of this meditation, you can do so at any time by just counting backwards from three down to one and taking a deep breath.
But for now just continue to breathe naturally.
As you breathe you might become aware of things in your visual field or thoughts that arise Just allow that to happen become aware of them Then gently bring your awareness back to the sound of my voice.
Now we will begin to slow down the breathing inhaling and expanding the stomach until you have filled it with beautiful fresh air and then exhaling completely until every last drop of used air has been expelled.
Breathe in on a count of 4…1…2…3…4 then exhale on a count of 5…1…2…3…4…5
Breathe in 1…2…3….4 exhale 1…2…3…4…5 inhale 1…2…3…4 exhale 1…2…3…4…5 inhale 1…2…3…4 exhale 1…2…3…4…5
Just continue like that for a few moments…
Now we are feeling calm and at ease let’s revisit how our negative thought patterns cause anxiety.
Every negative thought is converted into anxiety We can negatively forecast the future ‘I will never be happy’ or ‘I’ll never find true love’ or maybe smaller things like worrying about an exam or a meeting or interview let’s say you think about it 50 times and everything goes wrong then it actually happens and it’s okay but in your mind you’ve attended it 51 times and 50 of those were a disaster the same goes about replaying events from the past.
The mind doesn’t know the difference between reality and imagination so all of those imagined scenarios are stored in your stress bucket as if they were real.
It’s all about how we interpret and attribute what is happening in our lives.
How personally we take events.
How pervasive we view events to be.
How permanent we think events to be.
If we take things personally think the effects of an event are spread throughout our lives and across people and think that problems and difficulties last forever it’s no wonder we experience negative emotions and live in constant fight/ flight/ freeze mode.
Awareness is the first step in starting the process of change become aware of negative thoughts.
‘I always fail’ is an overgeneralization.
‘I am a bad person’ is black and white thinking.
‘Everything always goes wrong’ is a mental filter for negative things – disqualifying all of the positives things.
When we breathe easy and become aware of our thoughts we have the power to challenge them and change them.
You have the power you are powerful.
Repeat in your mind ‘I am powerful’ ‘I have the power to change my thoughts’.
I am powerful I have the power to change my thoughts.
I am powerful I have the power to change my thoughts.
When you finish here with me today I’d like you to write down three positive things that have happened today it doesn’t matter how insignificant or small they seem write them down and if you can make this a daily exercise.
Did you have a nice meal today? Did someone smile at you when you walked past? Maybe someone said something nice to you? Or you enjoyed this meditation? Perhaps you saw a pretty flower? Or the sun was shining?
It can be literally anything and when you make it a daily exercise a wonderful thing happens: you start to notice positive things and happy things all around you!
Now bring your awareness back to your breathing breathe naturally and notice the air flowing in and out of your body.
In each of our sessions of this series we will practice to release tension in our body through bringing our awareness to each body part and using the breath to relax more and more.
The more you practice the easier it will become to notice tension in the body and to let it go.
So take one more deep inhalation and exhale completely.
Let’s begin by bringing our attention to the top of the head think about all those little muscles of the scalp and just allow them to let go and relax.
Now all the muscles of the face just let them go slack your forehead…your eyelids…the space between your eyebrows the cheeks…mouth…and jaw muscles.
Unclenching your teeth and relaxing your tongue the more you physically relax the more you can mentally relax.
Moving your awareness to your neck and shoulder muscles now letting all the tension drain away as you think on down through your arms and all the way down to the very tips of your fingers and tips of your thumbs.
Bring your awareness to your chest and feel any tension simply drain away.
Think on down to your stomach and how it rises and falls with every deep slow breath you take you notice how you’re breathing even more smoothly, more slowly as you relax more and more.
Now your back the upper, middle and lower back and the muscles along your spine – allowing them to relax and let go.
Bring your awareness to your hips and pelvic area take a deep inhalation and gently move the clean fresh breath to your hips as you exhale deeply and completely.
Now moving your awareness all the down through your thighs, knees, lower legs and all the way down to your feet until your reach the tips of your toes.
All the muscles of your body are now so beautifully relaxed so relaxed and easy.
When our body is relaxed our mind is relaxed too.
Let’s take a last deep inhalation and exhale completely.
Continue to enjoy each breath.
And remember you are in control you are starting to enjoy life more now because you know that you can take control of your thoughts.
And now I will count from 3 down to 0 and when I’ve counted from 3 down to 0 you will come back to the room feeling beautifully relaxed.
”When we breathe easy and become aware of our thoughts we have the power to challenge them and change them.