By Alexandra Juryte
To practice this guided meditation, sit in a comfortable position, with your back straight and your head level and breathe in with the breathing in lines and breathe out with the breathing out lines.
Breathing in, I am aware of my breath going in.
Breathing out, I am aware of my breath going out.
Breathing in, I am present in my body.
Breathing out, I am present in time and space.
Breathing in, I invite a new perspective on anxiety.
Breathing out, I empty my mind.
Breathing in, I give myself the gift of fresh air.
Breathing out, I give back to the world.
Breathing in, I recognize that I suffer from anxiety.
Breathing out, I wish to change that habit.
Breathing in, I know that I am human.
Breathing out, I know that people get anxious.
Breathing In, I feel the pain and worry.
Breathing out, I give that to the world.
Breathing in, I feel the world’s anxiety.
Breathing out, I send the world peace.
Breathing in, I am connected to all people.
Breathing out, I wish people to be free of suffering.
Breathing in, I am connected to myself.
Breathing out, I wish to be free of suffering.
Breathing in, I invite peace into my life.
Breathing out, I share peace with the world.
Breathing in, I see my anxiety is a reaction.
Breathing out, I can work with that reaction.
Breathing in, my anxiety reminds me to be aware.
Breathing out, I am aware of my anxiety.
Breathing in, my anxiety compels me toward action.
Breathing out, I act with my anxiety.
Breathing in, I locate my anxiety in time and space.
Breathing out, I locate myself in the present.
Breathing in, I locate my anxiety in my amygdala.
Breathing out, I shrink that tiny part of my brain.
Breathing in, I worry that this won’t work.
Breathing out, I see that as an anxious thought.
Breathing in, I know anxious thoughts unsettle me.
Breathing out, I let my thoughts go.
Breathing in, I am present in my body.
Breathing out, I am present in time and space.
Breathing in, I am aware of my breath going in.
Breathing out, I am aware of my breath going out.
- Breathe to Heal Meditation
Alexandra Juryte