Sometimes, the only way we are going to properly deal with an emotion is to simply acknowledge its presence. No running away from it or distracting yourself from it. No burying your head under a pile of work to avoid it. Just welcoming it into your present state and accepting its existence. This in now way defeats you or allows the worrisome emotion to make a permanent home in your mind. When we do this, we letting ourselves truly feel without judgement. You will notice that you can feel it without it overcoming you. You can have an emotion without it defining you or becoming you. Remember, you are the thinker, not the thoughts.
- Get comfortable in your chair. Gently close your eyes and begin by focusing your attention on your breathing.
- Notice where your attention goes as you do so. It may go to your nose, or it will go to the rise and fall of your chest.
- Spend the next few moments being aware of your breathing. Follow each breath as you draw it in and out.
- Repeat to yourself, silently, or in the breath, "Welcome anxiety," (you can also choose other emotion words that seem to fit) and on the out breath, "my old friend." So as you breath in, say to yourself, "Welcome anxiety," and as you breathe out, "my old friend." Continue to repeat these words as you gently breathe.
- If you get distracted or caught by a thought, just come back to "Welcome anxiety, my old friend." Continue this mantra for several minutes.
- Now, gently release you attention from the words and breath and focus your attention on your body sitting in the chair, in this room. Picture the room in your mind's eye. When you are ready, rejoin the room by opening your eyes.