(audio version at the bottom)
Breathe along to this. Nice and slow. Breath comes in, breath goes out. Please follow along with me and if you would like…
Play some relaxing background music:
Now, I want you to listen to what I say very carefully. What you’re experiencing right now. The tightness in your chest, the racing thoughts, the tingling in your fingers, the shortness of breath… I know it feels dangerous, but please trust me when I say that this cannot hurt you. It’s not possible. People don’t die from anxiety. It sucks, but bear with me… let’s get through this, okay? Keep breathing.
You’ve gotten through this before and you can do it again. I want you to notice this time how you have become just a little bit better than you were last time at dealing with your anxiety. You are here, right now. You are in your body, not outside of it. Take a moment to notice the feeling of your chest expanding and contracting with each breath. Feel the cool air rushing in and the warm air flowing out. This warm air is carrying away your stress and your worry. You’re doing great. Keep it up.
Try to go easy on yourself. You deserve a break right now. Anything that you have going on can wait. I promise you that you will be a better version of yourself after you take this break. You will be able to meet those challenges with more strength and clarity. I have nothing but confidence in you. I don’t know you, so you might wonder how I can claim that confidence… You are here. You decided to take a chance on this. You gave it a shot. You are making a difference for yourself. You have control.
Keep breathing. No need to put pressure on yourself to relax. Just keep filling your lungs and then gently letting go of all of that murky stress. Notice your body. You don’t need to hold that weight anymore. Let it go. Nice and slow. You got this. Feel yourself getting lighter and looser. Your posture has become less effortful and you are already feeling a bit different than you did when you started. Now, I want you to imagine in your mind some place that is relaxing to you. Maybe it is the beach, maybe it is in a cozy library in front of the fire, or maybe it is in the middle of a coffee shop in the rain. Now just let yourself be there in that wonderfully relaxing place and continue breathing as long as you would like. This is your time. You deserve this. See you next time.
Original Gif source (I DID NOT MAKE IT): http://i.imgur.com/Huou7Gh.gif
Learn more about Anxiety: