Lie in a comfortable position. Allow your arms to rest at your sides, palms down. Inhale and exhale slowly and deeply with your eyes closed.
Become aware of your feet, ankles, and legs. Notice if you feel tension in any of these parts of your body. If you’re not sure tense all your muscles as you take a breath in and then release as you breathe out. If your lower body feels more relaxed than before then you were holding tension in those areas.
The tension may quickly return. If so, how does the tense part of your body feel? Does it grip your muscles, is it cold, numb? Do you feel other feelings in this area such as frustration, hurt, and anger? Take your breath into that part of your body until you feel it start to relax. Release any anxious feelings with your breathing, using this affirmation. “I am feeling calm, calmer and calmed”.
Continuing until the muscles begin to relax in that area and the tension begins to decrease in intensity and fade.
When you feel ready, take your awareness into your hips, pelvis, and lower back. Take notice of any tension in these areas. Can you feel anxiety in these parts of your body? As you did with your lower body, breathe into your hips and pelvis and lower back until you feel them relax, using the same affirmation “I am feeling calm, calmer and calmed” Release any negative emotions you are feeling as you inhale and exhale, slowly and calmly.
In your own time take your focus to your abdomen and chest. Notice any anxious feelings in this area and let them fade away as you calmly breathe in and out. Use the same affirmation “I am feeling calm, calmer and calmed” to help you release any emotion that you feel in your abdomen or chest.
When you feel ready to move on, focus on your head, neck, arms, and hands. Notice any tension or anxiety in this area and release it. Use the same affirmation “I am feeling calm, calmer and calmed” with your breathing to help you release any negative emotion that may be blocked in this area until they have completely faded.
When you have moved through your body from bottom to top and all negative and anxious feelings have faded continue your breathing and repeating the affirmation “I am feeling calm, calmer and calmed” for another few minutes. At the end of this exercise, you should feel calm, refreshed and energised.
© Ian Fox 2011 All rights reserved.
Tags: Anxiety, Cure for Anxiety, Emotional Healing
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