Anxiety Treatment Folsom and Sacramento – Slowing my vortex 

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Here is a script to help create mastery over anxiety in all aspects of our lives. Feel free to leave comments and suggestions to strengthen this script or to add your unique contributions to it.

 

James you move at a V.H.F. very high frequency 

You need to slow your roll before connecting with xx

Particularly if they are working for you and not hitting the mark

speed or 

quality or

cost or 

time frame 

you expect

• this can be modified for any circumstance whether it is personal, professional or negative self talk. Simply slow down and ask yourself – What Has Me Hooked Right Now?

 

 

 

Take 5 minutes

Breathing in I know I am a mountain

Breathing out I know I am solid

Mountain

Solid

Mountain 

solid

• This meditation above is borrowed from Thich Nhat Hanh. It reminds me to be grounded and solid like a mountain. Taking the time with long slow breaths in between. Five minutes is the perfect time for me but it may be more or less for you or depending on the circumstances.

 

What did your face look like before you were born (insert favorite zen koan)

• Zen Koans are meant to focus our mind on an aspect of non-duality. It is certainly conceivable from the buddhist spiritual tradition that we had existence prior to this incarnation of life. As such what were we like, how were we shaped, what did our face look like. This is meant to pause our Rationale egoic mind that is grasping for problems and solutions to step back and usher in our wise mind or observer mind. That part of us that has always been here and can go back and forth in time and space thru memories.

 

 

This is a mental construct

Nobody will die

You are not in harms way

This is an imaginative problem designed to create urgency 

and 

not needed

• This above is a reminder that even though things feel very dire and need to be resolved immediately that probably they are not that bad. It just feels very critical to solve right now, but with perspective it may be much less intense.

 

Urgency is not what is helpful right now

Patience is

Watering the seeds of patience I create a calm overflowing of peaceful abundance and gratitude 

• Patience and spacious expansive presence brings a calming effect and helps us see clearer. We all have seeds within us whether they are patience or impatience gratitude or fear. The seeds we water are the seeds that sprout forth the garden of our transformation and life. This is borrowed from Thich Nhat Hanh The nature of The Nature of Consciousness

 

 

Stopping the habit energy of urgency and panic

I transform my mind into a large open space of calm potential

Breathing in 

I am slowing down

Breathing out 

I will connect at a lower frequency 

And calm 

Peace 

And

Joy

Now what was it you were working on

I appreciate you taking the time to connect on this

• This last part allows us to connect with the person in front of us. You can modify this to be the right language for the situation, your style and relationship to this person.

 

For additional information or to make an appointment or schedule a free 20 minute phone consultation please contact staff at Lions Heart Counseling.

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Information provided on this site does not constitute a patient therapist relationship, and should be used under the guidance of a licensed mental health professional. Information presented on this page was written by James Meyer, LCSW Lead Counselor and founder of Lions Heart Counseling Sacramento.

Information presented on this page was written by James Meyer, LCSW and found on the Plum Village Mindfulness Academy website.