The following are some simple tools to keep on hand for anxious moments.
The first is a calming statement that will bring you into the present moment and help you to see things different. The second is an Inner Peace & Relief Cheat Sheet. It's a one page sheet for you to print out and keep on hand. The third is a six minute audio with empowering affirmations.
In this moment, I am safe.
I feel unsafe because of past experiences. In the past, things happened that made me feel unsafe and afraid. My brain has carried those past stories into the present, and it is distorting my perspective.
My brain is not doing this to sabotage me. In fact, it’s trying to protect me from being hurt and afraid again. But each day, I am growing stronger and my brain is learning to see things more clearly. Each day, I find more acceptance for how I feel and for the anxiety that is showing me how to love myself more. In this moment, I feel anxious, but that’s okay. It’s only for this moment. It will pass. It always does.
I just need to take a deep breath and let it out with a sigh.
Inner Peace & Relief Cheat Sheet
Download the following one page cheat sheet and print it out. If you can, fill it in by hand (rather than typing). When we write things out we take them in deeper and fuller. Hand writing also activates our brain more than typing, helping us to really get creative and find answers we didn't know were in us.
The following affirmations will reinforce and retrain your brain for confidence and empowerment. This six minute audio can be used in the morning, for a brief meditation, while driving to work, or any time you need a boost. These affirmations are for your solar plexus, which is your seat of self power. They are from the Chakra Balancing and Healing package.
I recently led a discussion over the book Siddhartha with a small group of people. I was nervous about doing this, as I've always been a participant in events and never a leader. A few days before the event, I woke up feeling the first pangs of nervous energy creeping into my body. I could feel them pulsing through me, ready to build bigger, to turn into anxiety, and then full blown panic.
As I sat with this feeling, I first felt its familiarity. Any sort of public speaking, of any size, has always caused me great amounts of anguish. I have become so accustomed to associating this kind of experience with anxiety that I have never even questioned if I could change it. I just see it as a part of my identity. A core building block in the essence of who I am.
But the longer I sat with it, the more I realized it's not a fixed part of who I am. It's just a familiar part. There's a common thing with us humans where we like to hold onto the familiar, even when we know it's not in our best interest.
It can be even harder to challenge these things when they feel like they're a part of our identity. When we isolate a part of ourselves as unhealthy or in need of change, our gut reaction might be to feel as if we're rejecting a part of ourselves. Rejection always feels painful, and so rather than look at this part and say, "I think you have to go," we hold onto it tighter. This comes from a misguided sense of self-love, from the part of our self that wants to protect us from pain.
It's as if letting this one part go will pull a thread that will unravel our entire sense of self.
And maybe it will. Maybe that's what all the fear is about. It's the fear that if we let these things go that define us that we'll somehow cease to exist.
In a way, this fear is not completely irrational. If we let go of our core, defining attributes then in a way we will cease to exist. We will no longer exist as the person we were. The old self will die and a new self will be reborn in its place.
As the book group gathering grew closer, I felt myself pressed up against this dilemma. If I didn't let go of Nervous Melissa she was going to lead the meeting, and I would experience all the things that make public speaking feel dreadful. If I did let go, I would create a new reality for myself. One that was foreign and unfamiliar, but full of potential and new possibility.
On the morning I woke up full of nerves, I began to feel into my thoughts. I remembered that my thoughts create my reality, and I was thinking thoughts that created these nervous feelings. It surprised me how unconscious I was of my own nervous thinking.
I then reminded myself of what I know of anxiety - it doesn't begin in the body, it begins in the brain. Unless I am thinking things that make me anxious, I will not be anxious.
I have tried changing these nervous thoughts before. I approached them in every way, from gentle and loving to aggressive and hostile. I've told them I love them. I've told them I hate them. I've reassured them. I've breathed into them and visualized white light in them. I did everything I could to get them to stop wreaking havoc on my nervous system.
The only thing I hadn't tried was refusing to acknowledge them. Knowing I could never change them, I went with the only other option: create new thoughts. I had to think new things and let those take over until the old thoughts died off on their own.
I began focusing in on this, breathing into my desire to create a new reality. I began asking myself what it was I wanted to create, and then repeated that over and over. I repeated it until my conviction grew and the thoughts began to flow on their own.
I choose to create feelings of confidence. I choose to see myself as capable and worth listening to. I choose to believe in myself. I choose to see I have good ideas. I choose to see myself as a leader. I choose to be self-assured. I choose to be relaxed and in the flow.
I choose to create a new reality for myself.
Throughout the day, I kept shifting my focus to this new reality. I reminded myself that as I focused on these thoughts, new pathways of neurons were being laid in my brain. I was creating a new automatic flow for my thoughts. I also reminded myself that the less I fed the old thoughts, the sooner the old pathways would dissolve.
By the end of the day, I was feeling like a new person. I felt I'd finally broken myself of the habit of fighting with my own thoughts. I felt the lightness of not spiraling down in old, exhausting patterns.
Over the next few days, I continued to do this. I also used my visualization for empowered speaking, which really helped me to take this in and become one with it. By the time the book meeting arrived, I felt confident and ready. It ended up being a great time, and I'm now looking forward to the next one.
Whatever reality you're living now, you can always create a new one.
Sometimes it's as simple as deciding to do it. I wish you much love as you go forward. And remember, change is hard. Be kind to yourself and give yourself space to change in your own way, and in your own time.
This was one of the first guided meditations I made for my store. I recently rerecorded it, and it could almost be listed as a new meditation. As I updated and improved the entire meditation, I remembered why this has always been one of my favorites.
This meditation is so soothing and comforting. I originally made it to help those suffering from depression. However, after I began using it myself I realized it had many other uses. It's a wonderful tool to keep on hand for when you feel lonely and disconnected. It's also great for when you feel yourself spiraling down in doubt and fear. And it can also be used as an effective sleep aid.
This meditation comes in a set with two lengths. The full meditation is 25 minutes long. The file you download has extended music after, and so your file will be one hour long. This is for help when using it to fall asleep or for deeper relaxation.
The abridged version is 15 minutes. It's a wonderful refresher and mood booster that you can use when you have less time. It can also be used for a less intense meditation and you want to ensure you don't fall asleep.
For healing depression, low self-esteem, and feelings of isolation and disconnect. This meditation includes a free copy of the Divine Self Empowering Visualization.
Along with your mp3s, you will receive a gorgeous 6 page workbook and journal. This will be delivered to you as a PDF for you to print or download. Your workbook will help to deepen and enhance your meditation and healing experience.
Tap into the power of your mind and create a reality that is free of anxiety, fear, debt, and low self-esteem.
With this powerful package, you will receive eight guided visualizations that will change your inner narrative. By visualizing yourself as the powerful, happy, and confident person you want to be you will begin to embody your best self. When you embody your best self, you send out an energy frequency that calls back to you all the things that match your high vibration.
You will receive eight empowering visualizations that are short enough for daily use (5-9 minutes each). All you must do is listen and follow the guidance. Each time you listen, the visualization will sink deeper into your subconscious. If you listen to one of these visualizations for 21 days straight, you will notice profound shifts in your life and sense of self.
Your package also comes with an empowering 7 page workbook and journal.
Inside the workbook you'll find different ways to breathe to calm your mind and body, an instant relief "cheat sheet", and several journal prompts.
This package is a mini version of the Anxiety/ Depression Relief package. If you want to upgrade to that later, you will be able to discount this purchase.