The Anxiety Healer's Guide by Alison Seponara

Author:Alison Seponara
Language: eng
Format: epub
Publisher: S&S/Simon Element
Published: 2022-03-15T00:00:00+00:00

Just feel the stillness and peace of this moment. Right now… my body is love… my body is at peace… my body is at rest.… Take one more deep breath in through your nose 2, 3, 4… and out through your mouth 2, 3, 4…

“The Breath”

Begin reading the relaxation script here:

Right now, take a second and welcome yourself into this moment and be in the here and now.… Congratulate yourself for taking the time to be present and wander into a peaceful and safe space inside your mind.

Begin by checking in with yourself and finding your breath. Take a deep breath in through your nose for a count of 4, hold for 2, and breath out through your mouth for a count of 7. Feel any sensations and any tightness in the body, as well as feeling of your mood. Feel your emotions and acknowledge whatever is being felt and let it just be. Whatever it is you are feeling at this very moment is valid. You are safe within these feelings. Find awareness and acknowledge whatever is to be felt.

Now bring your attention to the breath. Be mindful of your breath as the abdomen expands as you inhale and falls as you exhale. You are safe at this moment. You are alive and breathing at this moment. Take a slow breath in through your nose for 4, and out through your mouth for 7. As you breathe normally and naturally, feel the rise and fall of your stomach. You are safe at this moment. Your heart is slowing and finding peace and comfort at this moment. If your mind has wandered off, just compassionately and gently make a note of it “wandering” and then come back to the breath.

As you begin to get deeper into the stillness of the body and mind, you may experience some anxious thoughts, worries, or fears.… Just remember, they are just thoughts, worries, or fears and cannot hurt you. You are safe right at this moment… right now.

Choose to slow down and focus on your breath.… Take one inhalation in and one exhalation out at a time. Now focus on the body and tap into the sensations, thoughts, and emotions you are experiencing. Whatever you’re feeling in the body and the mind, acknowledge what is being felt and just let it be.

Simply follow my voice, and if thoughts come up from time to time, do not worry, simply return to the breath. Allow yourself to become steady and calm. Find relaxation in the whole body. Focus on the body and become aware of the importance of total stillness.

As you breathe in through your nose and out through your mouth, focus your awareness on the motions of your stomach. Concentrate on your stomach as it gently rises and falls. With every breath, feel your stomach expand, breathing in… and breathing out.

Now bring the focus to your chest. With every breath you take, become aware of the chest gently rising and falling. Concentrate on the breath and continue to allow yourself to be at peace.

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