My Best Tool for Anxiety (Perfect for Sleep)

Ever felt the crushing weight of anxiety and longed for an effective tool to manage it? Well, there's no need to feel alone or overwhelmed anymore. Lay back and enjoy as this audio guides you to new and healing sensations.

This episode is designed to be your guide whenever anxiety strikes. The best part is, you can do this while sitting or laying comfortably. It's not just about "managing" anxiety, it's about connecting with it, accepting it. Through this practice you'll prove to yourself that you can confidently navigate discomfort.

You may find this episode calming, and it's a perfect listen if you can't fall asleep.

If you'd like a personalized one-on-one sessions to further help manage your stress, boost your confidence and improve your mental health, schedule a coaching call.

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Episode Transcript

Coach Alex Ray (00:00):
Hello my unicorns.
How are you doing today?
Happy episode 100.
Today, as a celebration, I amdelighted to share with you my
best tool for anxiety, and thistool is actually something that

(00:20):
requires a guide to lead youthrough it.
So today is really an audioguide, and you're going to be
able to use this any time you'refeeling anxious.
If you're not feeling anxiousright now, you may not find this
tremendously helpful.
It can be useful, but this issomething that you're going to
want to have saved for any timethat you are experiencing

(00:42):
intense anxiety.
And this has been on my mindrecently because I've been going
through some intense anxietystuff.
In the next solo episode, I'llshare with you more details on
what happened for me recentlyand how I worked through it, but
in this episode, I really wantto share with you an actual tool

(01:02):
that I lead my clients throughfrequently whenever they're
experiencing heightened anxiety,and I realized that I really
wanted a place where anyonecould come and do this at any
time.
If you feel like the weight ofthe world is on your shoulders,
I can totally relate, and thisepisode, this practice of

(01:28):
connection, is going to beextremely helpful for you in
processing how you feel inworking through that anxiety and
coming out the other side withmore understanding, more
compassion for yourself and,hopefully, some relief.
Now I want to recommend that,as you do this, as you listen to

(01:52):
me guide you through thispractice don't focus on feeling
relaxed or calm.
Those often are really nicebyproducts of this work, but
they aren't the main focus.
The main focus is connection.
Also, this episode is to bedone while you have space and

(02:14):
time to just focus and bepresent with your emotions.
So do not use this episodewhile driving or operating any
heavy machinery and don't usethis episode while taking a walk
.
I want you to have space tojust sit or lay and be present

(02:37):
with this.
It's going to require you tofocus and it may bring up some
very uncomfortable emotions.
So feel free to grab a tissuebox, get into a comfortable
position and a comfortable spaceand once you're there, we'll
begin.
Go ahead and start by closingyour eyes with me and then we'll

(03:08):
direct our attention to yourbreath.
You don't need to change it inany way yet.
Just let it be as it is.
On your next inhale, make thatbreath a little deeper and as

(03:40):
you exhale, make an audiblesound releasing tension.
Three more, just like that.

(04:10):
One more.
Let your breath return tonormal.

(04:50):
Now let's begin with a slow scan, starting at your toes and
working your way up to your head, or you may already be aware of
where you're feeling thesensations of anxiety in your
body, and in that case you cango directly there when you've

(05:30):
found the sensations.
There may be multiple sourcesor there may be one.
Just be with them.
We're going to ask thesesensations a few questions, and

(06:10):
feel free to answer out loud.
Is there any shape to thesensation?
Is there any color to thesensation?

(06:33):
Is there any texture?
Is there any movement to thesensation?

(07:07):
Does the sensation have anytemperature?

(07:28):
How heavy or light is thesensation?
Is there any recognizablematerial to the sensation?

(08:39):
Now that you've got a clearerconnection to the sensations
you're experiencing, let'simagine they have a voice of
their own.
That sensation can talk back toyou.
Go ahead and ask it.

(09:04):
What is its purpose?
What does the sensation want tocommunicate to you?

(09:33):
Is that what the sensation istelling you, or is that a story

(09:56):
that you have about thesensation?
How do you feel about thesensation?

(10:21):
It's different now versus 10minutes ago.

(11:06):
What lesson are you taking awayfrom this?
What reminders do you need togive yourself?

(11:35):
Next time you're anxious, goahead and think the sensations,

(12:07):
appreciate them and, if you'rewilling, commit to valuing the
sensations and not ignoring themin the future.
When you feel ready, take threedeep breaths With each exhale,

(13:03):
make it audible and when you'refinished you can open your eyes.
Well done, I'm proud of you.

(13:36):
I know that was difficult and Ihave people cry with me
frequently when we do thatexercise.
So thank you for taking thistime for yourself and for
trusting me to take you to thisuncomfortable place.

(14:00):
I want to remind you this righthere was you practicing all the
steps of confidence.
You don't remember what theyare.
Go back and listen to the firstthree episodes of the podcast.
Remember that step one is bewilling to be uncomfortable, and
you did that today by showingup and listening to this audio

(14:23):
guide.
Step two is take action, andyou did that.
You're willing to beuncomfortable.
You took action by goingthrough with this and feeling
these sensations asuncomfortable as they were.
And step three was to have yourown back, and what that looks

(14:45):
like here is just being kind toyourself, no matter what that
experience was like, knowingthat that experience was exactly
what you needed in this moment.
It's going to look differentfor each and every one of you,
so please be kind with yourself.

(15:06):
There was no right way to dothis.
There was no wrong way to dothis.
If there was a right way, theonly right way was just to show
up and connect with yoursensations.
You've done it.
I'm really proud of you.
You can save this episode forlater.

(15:28):
Use it at any time that youfeel extremely anxious,
especially when you're feelinglike your heart is racing, or
feeling heaviness in your chestor a lump in your throat or
weight on your shoulders,tension in your back, any number
of things.
If you're feeling anxious, pullthis episode out, go through it

(15:50):
again and connect with thesensations.
So often we try to avoid anddisconnect from them, and that's
not actually what helps us andit actually also harms our
confidence in the long run,because the more you avoid
feeling a sensation, the moreyou reinforce the belief that

(16:12):
the sensation is scary and thatyou have to avoid it and you
have to do something else.
You have to escape, but youdon't.
You didn't have to escape today.
You were here, you were with it, and so you can have confidence
in yourself in the future thatyou can go through this again
and you will be okay.

(16:36):
And a reminder as always, if youfound this episode useful,
please share it with a friend.
There's so many more in ourcommunity that need these
helpful tools, and if youenjoyed this tool and you want
more I've got plenty more wherethat came from Come work with me

(16:57):
one on one.
We can use this process andtake it even deeper than we did
today, and I've also got plentyof other tools to help you
manage your stress and anxietyand boost your confidence.
Use the link down in the shownotes to book your session.
Have a fantastic week, unicorns, and I'll see you next Tuesday.