Here’s a Sample of the “Soothing Anxiety With Awareness” Guided Meditation Script:
With your eyes opened or closed, become aware of your breathOften, the act of simply noticing changes the breathBut see if you can allow yourself to be present with the breath as it currently isWithout judgement, what do you notice about the quality of your breathing?Notice if you’re breathing through the mouth, or through the noseNotice the breath is short, or long, shallow, or deepIs there a difference between the length of the breath in, and the length of the breath out?Allow breath to be just as it isAs you take a moment to list to yourself what it is that you findAt first, silently saying words to yourself like, short, shallow, gaspingOr rough, uneven, hurriedOver time, as you practice this meditation,You might drop the words and just feel(pause for 3 cycles of breath)
And then intentionally, purposefully, breathe in and out through your nose if you’re not alreadyAnd take 3 full, relaxing, exhale breathsOne long breath in to prepare,And then a long, full breath outTwo moreEasy and patient breath in,Full and relaxed breath outLast oneDeep, slow breath in,Breathe all the way out
