Here’s a Sample of the “Softening Anxiety by Grounding in the Present Moment” Guided Meditation Script:
Begin either seated or lying down, with eyes opened or closedChoose a posture that feels safe and comfortable to youTurn your attention inward toward your breathBreathe in and out through your nose,and remain present with the felt experience of the breathAs you watch breath move in and out through your nostrilsStay with this one breath in,And with this one breath outAs you look upon the breath with curiosity,Let the detail of what you notice keep you right here, and right nowAs you look upon the breath with open acceptance,Let a sense of awe help hold you in this one moment(pause 3 breaths)And then expand awareness from the breath, to the body as a wholeStill aware of breath, remain present with the sensation of breath throughout the body
Feel the rise and fall of your shouldersOr the expansion and contraction of your bellyOr an overall sense of floating upwards, and downwards,On each cycle of breathHold your attention to wherever it is in the bodythat you notice the breath the mostLet curiosity and an open, spacious attentionKeep you rooted in breath and body awarenessAllow for a sense of awe, which helps keep us connected to that which we noticeAnd then beginning at the top of your headAs yourself, what else is present here, in the body, other than the breath?
