Hello, this is Christine. Welcome to My Anxious Mind meditation
Anxiety, fear, worry, those are all normal reactions we have,
but they don't have to be our constant companion
using mindfulness we can learn how to explore
and find a greater sense of calm when those feelings arrive
let's begin by finding a comfortable seat
take a few moments and really arrive knowing you're coming into practice
connecting with your body and realizing you are sitting
if it's comfortable for you, you may want to close your eyes
bringing attention to your posture, finding a relaxed yet alert spine
hands resting in your lap or together
and then allowing your awareness to settle into any sensations arriving in the body
what do you notice?
and then let's take a few longer, fuller breaths, in and out through the nose
and letting the breath return to its normal rhythm without any control from you
the body naturally breathing itself
let's scan and sense whatever might be going on in your life that brings with it
a challenging emotion it may be anxiety, worry, or fear
choosing a situation, or occurrence, that doesn't feel completely overwhelming to you right now
and as you bring to mind whatever circumstances create this emotion for you
try to visualize whatever it may be
perhaps it involves another person
can you see the setting? can you hear the words?
or is this emotion linked to a future event
and now recognize whatever is most predominant as you work with this event
noting any words or sensations that are here as a result
as your attention turns inward, you may notice that some are easier to connect with than others
perhaps you're letting your mind wander away
and if you feel yourself turning away from the situation
or distracting yourself with other thoughts notice that too
and then guide yourself gently back if that's happened
back to the sensations within the body
and then to let your intention be, to allow your deep inner wisdom is letting this be here
this response, it belongs too
all responses can be here like a natural part of your life
just a wave in the vast ocean of you
where you can offer yourself the message, this too — this too belongs
whatever has arisen in your experience, to whatever degree you can
just allow it to be here a surrendering energy of presence without resistance
if it's vague, that's okay too
just sense that you're inviting the emotion to be felt in whatever way you can
and now you begin to investigate, when you recall this event, where do I feel this in my body?
noticing the felt sensations in response to this event
perhaps you dig a little deeper asking yourself, what am I believing? what am I anticipating?
shine that light of awareness, and whatever comes up, find out how your body experiences that
if you're believing something bad is gonna happen
that you're gonna lose something precious
notice where you feel that in your body
in your throat? your chest? your abdomen?
do you feel it in your back?
and as you investigate and explore,
can you notice if there's a sense of vulnerability here as you move through these emotions
asking, how is this vulnerability presenting in my body right now?
perhaps you can breathe into it and feel it right at its center
you might ask this vulnerable tender place in you, how do you want me to be with this?
what do you most need from me right now? how can I provide you nourishment?
you're listening from the most awake and wise part of your being
is it love? is it pure acceptance? forgiveness?
to feel held or embraced? present for yourself?
now sense that your awake heart can offer what's needed in a very immediate way
arriving for you, from that very vulnerable place, providing you love, compassion, support
it can sometimes be easier to receive that compassion from another source
be it a loved one, someone you trust who is wise, a spiritual person, or even a formless energy
imagine that connection and love pouring into you
nourishing you, supporting you
letting your deepest intention be to allow that vulnerable place to feel love
cleanse and filled with compassion
letting yourself become aware of the quality of presence that's here for you
you might imagine light, love, warmth, tenderness
let yourself relax, and open to that presence
that open, tender space of the heart
you are here for this
you are awakening to that connection of your wise heart
you can be the person that feels the intelligence of the emotion
yet holds it all with mindfulness and compassion
thank you for your practice, be well