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Eliminate Anxious Emotions
A Quick Meditation to Create Space Between You and Your Anxiety
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A Quick Meditation to Create Space Between You and Your Anxiety…
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TODAY'S LEARNING
A Quick Meditation to Create Space Between You and Your Anxiety
When you’re ready, come into a comfortable seated position. Let’s take some breaths here. Find your ground by feeling your feet on the floor beneath you. Feel your body touching the chair or cushion you’re on. Really allow yourself to settle into this: Feel gravity, and release your weight toward gravity. Let’s take a few deeper breaths now. If you are already feeling anxious, it can be helpful to really extend the exhale. Take a nice, long inhale, then very much emphasize the exhale.
Explore how you’re feeling right now. If you’re feeling anxious right now, it’s a great opportunity to practice. But if not, bring to mind a time recently when you felt some kind of fear, anxiety, worry, or agitation. Recall the situation or conversation. Just remember that event, and as you do, you might start to notice anxious thoughts emerging in your mind. You might also start to notice some related sensations in your body.
Open your attention wide. Before we turn toward the anxiety more fully, let’s first open our attention wide. Here’s where we can use A.W.E. (And What Else?) Just notice. You may be feeling anxiety right now, but let’s direct our attention away from that and actively explore our senses.
Open your eyes and look around. If your eyes are closed, I invite you to open them to look around the space you’re in. Simply orient yourself. And now notice three things that you see in the space around you. They can be very neutral or even pleasant things—flowers, an image. Simply describe them to yourself in your mind: the colours, shapes, forms.
Turn your attention to the sounds around you. Once you’ve noticed three things visually and described them to yourself, turn your attention to hearing. Allow your attention to settle on the sounds around you. Listen for three different sounds; they can be near or far. Emphasize pleasant or neutral sounds. And, again, describe them to yourself: notice the vibration, the tone, how they arise and then pass.
Now, let’s turn our attention to taste. This might be a little more challenging, but just notice: Can you detect any flavour in your mouth? Maybe something you ate before starting this practice? Toothpaste? Just notice what it’s like to taste.
Now, turn your attention to your sense of smell. You might take in a deeper breath here. Just notice: Can you detect any scent in the space around you? Notice how they can shift and change with each breath.
And finally, let’s move to the sense of touch. Beginning on the outer surface of our skin, feel the contact with the chair or the ground. If your hands are touching or resting against your body, just feel that sensation. It’s very simple: What do you notice when you turn your attention toward your hands touching? Feel the contact of your clothes with your body. Feel the temperature of the air on your skin. What can you notice?
If you have the energy and some space now, turn your attention toward the felt sense of anxiety. If you feel the need for more space at any time, simply keep turning your attention outward: the sounds, the sights—wherever it feels calming and grounding for you to attend in your senses. When you do feel ready to explore, turn your attention to the felt sense: How do you notice anxiety? Where do you feel it in your body? Take a breath and notice where you feel it. Maybe it’s in your belly? See if you can notice the details, too: Is it throbbing or tingling? What’s the energy like? Within the sensation of anxiety, does it feel like there’s a lot of movement? Does it shift and change as you pay attention to it?
Can you gently relax around the feeling of anxiety or fear? Think of the rest of your body holding this feeling with a lot of care. Pay close attention, explore, be curious: How does anxiety show up? How is it shifting? If at any point it becomes overwhelming or you get lost in thinking and find you’re unable to stay with the sensations, simply go to And What Else: Notice the sights around you. Notice the sounds. Feel the ground.
If you are able to pay attention to this sense of anxiety, simply noticing it, let’s drop in a question. Staying with the felt sense of this fear, anxiety, worry, or agitation, just ask: What do you need? What do you want me to know? What are you trying to offer me? Just see what answers, images, words arise here. We’re asking ourselves here: What do I need?
As we close out the meditation, see if you can commit to doing something to address that need you’ve identified. Alternatively, simply remember the information that has arisen for you during this practice. And now, if you’re ready, take a few deeper breaths. Soften your body slightly. Feel the seat under you, the ground under you.
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WEEKLY ASTROLOGY
September 29 | Moon enters Virgo
September 30 | Mercury Cazimi in Libra
October 1 | Moon enters Libra
October 2 | Solar Eclipse
October 4 | Moon enters Scorpio
As we transition from one month to the next, the week ahead brings the balancing influence of Libra as Mercury cazimi and the final moments of eclipse season dance through the Venus-ruled sign. Evolution is calling our names as it works beneath the surface of transformation.
POSITIVE NEWS OF THE DAY
Work began on the world’s first ‘bison bridges’
Reintroduced bison will soon be trip-trapping over bridges in England, where a “ground-breaking” conservation project aims to reconnect the animals’ woodland habitat.
Linking up fractured habitats is an ongoing conservation challenge, and one that the county Kent is addressing. There, in the so-called ‘garden of England’, work has begun on four bridges that will help a herd of reintroduced bison move freely between forests near Canterbury.
Recent research showed that bison sequester vast quantities of carbon as their ‘eco-engineering’ creates new woodland habitats. The animals went extinct in Britain thousands of years due to overhunting but were introduced to West Blean and Thornden Woods in Kent in 2022. Last November, a calf was born.
Simon Bateman Brown of Kent Wildlife Trust, which led the reintroduction programme, described the bridges a “ground-breaking proof of concept project laying out the blueprint for others to follow”.
CRYSTAL OF THE DAY
SOUND HEALING
5 Minute Morning Mindfulness Meditation
MEME
