1244: A Quiet Place Within You: Beyond Anxiety Guided Meditation

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Unknown (1:03): Welcome to the Anxiety Coaches Podcast, a relaxing and informative show where we explore anxiety, panic, and PTSD, sharing how you can overcome them for life.

Gina Ryan (1:19): Aloha. Welcome back to the anxiety coaches podcast. I'm your host and coach, Gina Ryan, and I am so happy to be with you again today as together we can consider the many ways to bring your mind and body back to its natural peace and calm. In today's episode, we're going to spend some time together slowing down, softening, and gently returning to a quiet place within you. There's nothing you need to fix right now.

Gina Ryan (2:00): Nothing you need to figure out. No version of yourself you need to become in this moment. This is just a space to be.

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Gina Ryan (7:40): So wherever you are, if it's safe to do so, allow your body to get a little more comfortable. Let your shoulders drop just a bit. Unclench your jaw. Maybe even take a slow breath through your nose and then gently exhale. As always, letting it be a little bit longer and a little bit slower on that exhale.

Gina Ryan (8:25): Good. Now let's begin. We're gonna begin by settling the body. I'd like you to bring your attention to your breath. No need to change it.

Gina Ryan (8:47): Just notice it. The natural rhythm of breathing in and breathing out. And as you rest your attention here, you might begin to notice that the body already knows how to settle when we stop asking it to do so much. Let your breath be easy. And if your mind wanders, and it will, that's okay.

Gina Ryan (9:39): Let it be okay. Each time you notice, just gently guide your attention back. Back to this breath, to this moment, to this place. Nothing has gone wrong. You're simply returning.

Gina Ryan (10:12): And remember, each time you do that, you're meditating. Bringing the mind back is exactly what we are here to do. Now let's get some awareness around your body and actually softening it by bringing your awareness right here to your body. Start at the top of your head today. Just noticing any sensations there.

Gina Ryan (10:56): What's going on up at the top of the head? Maybe there's no sensations. Maybe it all feels well. But maybe there are some little feelings or sensations that you're noticing now that you are bringing your awareness there. It's okay, whatever it is.

Gina Ryan (11:28): And now slowly and gently move your attention down to your forehead and notice any sensations at your forehead. Let's move your attention now down to your eyes and notice any sensations there. Let's gently move over to your cheeks. I'd like you to see if you can notice anything of a sensation there. Soften where you can.

Gina Ryan (12:31): See if your attention was able to soften your forehead or your eyes or your cheeks. And let's move now down to your neck. Again, noticing any sensations. Moving now down to your shoulders. Notice the sensations if there are any.

Gina Ryan (13:06): But also let's let those shoulders drop a little more. And then maybe just a little bit more. Moving now to your arms. Any sensations in your arms, just bring your attention there and notice it. No need to change it.

Gina Ryan (13:42): How about your hands? Can you move now your attention to your hands and notice if you can feel anything in your hands. Now we are going to move gently to your chest. Maybe you can notice your chest rising and falling with your breath. Are there any other sensations there?

Gina Ryan (14:22): Let's move now to your belly. Oh, let it be soft, not held in, not braced. Let it be soft and see if you notice any sensations in your belly. Let's move now to your hips. Noticing if you can sense sensations that you may have not noticed until you brought your attention here.

Gina Ryan (15:04): And now let's move to the legs. Oh, your legs. They work so hard for you. Bringing your attention here. Do you notice any sensations that you may have missed throughout the day?

Gina Ryan (15:22): It's okay. Let them be there. And now let's move all the way down to your feet. Noticing anything that you may have missed earlier in the day in those hardworking feet. Let your whole body be supported.

Gina Ryan (15:52): You don't have to hold yourself up right now. And so now as the body has begun to settle, I'd like you to bring to mind the idea that within you, there is a steady place, a quiet place that is not rushed, not overwhelmed, A place that has been with you through everything. Even if it feels distant sometimes, it hasn't gone anywhere. See if you can sense it now. Maybe it feels like warmth or spaciousness or simply a little less tension.

Gina Ryan (17:11): You don't have to define it. Just notice. Notice that something in you knows how to be here. And from this place, you are allowed to rest. You are allowed to soften your effort.

Gina Ryan (17:45): You are allowed to not carry everything all at once. I'd like to offer some gentle affirmations here in this very settled calm place. You can repeat them silently or you can simply listen and let them land where they may. No need to force anything to feel true. Just let the words move through you gently.

Gina Ryan (18:34): I am allowed to rest. I am allowed to rest. I am not behind in my life. I am not behind in my life. I can move at a gentler pace.

Gina Ryan (19:21): I can move at a gentler pace. I don't have to carry everything today. I don't have to carry everything today. There is support available to me even if I can't see it all right now. There is support available to me even if I can't see it all right now.

Gina Ryan (20:17): I can meet this moment just as it is. I can meet this moment just as it is. I trust myself to take the next small step. I trust myself to take the next small step. I am learning even when it doesn't feel like it.

Gina Ryan (21:16): I am learning even when it doesn't feel like it. I can soften without falling apart. I can soften without falling apart. I am open and allowed to receive, not just give. I am open and allowed to receive, not just give.

Gina Ryan (22:18): There is a quiet strength within me. There is a quiet strength within me. I don't have to do this perfectly. I don't have to do this perfectly. I am enough as I am in this moment.

Gina Ryan (23:05): I am enough as I am in this moment. And if one of these felt especially comforting to you, you might gently hold on to it like a small anchor you can return to later. Now bring your awareness back to your breath as it goes in and out. Noticing your body again and the space around you, the support beneath you. There's nothing you need to take with you from this moment except perhaps a little more softness, a little more space, a little more permission to be as you are.

Gina Ryan (24:08): And as you move back into your day, see if you can carry this with you, Not as something to hold tightly, but as something that's already within you. Something always available. Thank you for spending time with me. As we continue along our own paths, may you remember that you are supported, you are allowed to go gently, and you are not alone. Until next time, may you feel safe, calm, and at ease.

Unknown Speaker (25:18): I'll be back in a few more days with another podcast. Until then, be well and aloha.

Unknown (25:27): Thanks so much for joining us for today's episode of the anxiety coaches podcast. Find more information at the anxietycoachespodcast.com.

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