Sit anywhere, sit quietly, relax and be comfortable.
Keep your spine straight and your head buoyant.
Drop your gaze and let your eyes come gently out of focus.
Breathe naturally in and out of your nose.
Watch your breath. Feel your breath. Become your breath.
Let your breath flow around your heart. Let your gentle attention notice the current state of your heart.
Give yourself permission to acknowledge the emotions that are welling up inside you now. Offer quiet, sincere attention to your emotions. It’s okay to feel the ache, the sting or the heaviness.
Emotions can be difficult. Lovingly accept your emotions.
Stay in quiet observation for as long as you are able to do so. Do not force yourself, that is not self care.
You are choosing courage in this moment. Opening up to vulnerability. You are safe here.
Feel yourself responding to the breath. See if anything wants to soften or even let go.
Take another deep breath. Release the breath fully.
Silently do and repeat the following:
Breathing in, I breathe in Calm. Breathing out, I release Fear.
Breathing in, I breathe in Calm. Breathing out, I release Judgement.
Breathing in, I breathe in Calm. Breathing out, I release Resistance.
*Repeat the above phrases or substitute for words that may be more specific to your personal situation until the feelings of overwhelm subside and a feeling of calm presence is established.
Remember that who you are is bigger than these fear based emotions.