 Hi everyone and welcome to Depression to Expression. I'd like to guide you through meditation and in this meditation we're going to do some visualization about a social situation and yes that all rhymed meditation visualization for social situations whoa that's cool and it's going to involve us closing our eyes getting comfortable and we're actually going to do something a little different we're going to touch our bodies just I want to just you know warn you before we do this so you know what's going on we're going to touch our bodies where if you picture yourself and when you've experienced social anxiety where do you feel it in your body and I know a hell of a lot's going on in your mind when you're experiencing panic and anxiety in these situations but if there's somewhere you feel it in your body if you feel it you know in your in your throat here feel it close up if you feel the sweat coming pouring through your palms if your stomach really tenses up and you start to feel you know butterflies is an understatement but nauseous right if you're if your ear this is one of mine my ears get really really hot like burning um we're going to touch those parts of our body that causes diffs comfort in social social situations and then we're going to work through them together in our visualization all right so I'm just going to get a pillow and please get comfortable you can do this you know what you can do this lying down you can sit down if you're sitting be upright you know not not chest out like this like some guy at the gym trying to prove that his dick isn't small but just enough to be relaxed drop your shoulders okay and with your hands I have them on my lap and I I cross them like this and I will touch my thumb thumbs together and I'll put them on my lap like so you can do this or or with your your middle fingers index fingers whatever you want to do you can put them on your knees like so whatever is comfortable for you there is no right way to meditate let me tell you that much as far as positioning of the body whatever is comfortable for you okay and let's just go with our neck side to side and I'm not expecting you to watch the video here um obviously because our eyes will be closed so let's just go side to side with the neck loosen up and we're gonna drop our head down to our chest our chin to our chest and then our chin to the ceiling and our chin to our chest and our chin to the ceiling and we're just going to shrug our shoulders back three times that's one that's two and that's three okay if we're lying down and seated getting comfortable and we can start our meditation first by taking a deep inhale through the nose and we're going to sigh out the mouth and exhale as well so in through the nose and sigh again in through the nose and sigh once more in through the nose and sigh and you can have your mouth open during the meditation or closed it doesn't matter but we're going to be breathing through our nose now and you can close your eyes and let's inhale through the nose and out the nose through the nose and out the nose inhale through the nose and out the nose through the nose and out the nose and let's continue breathing in that fashion through our nose while you're breathing in that pattern notice where the inhale is going is the inhale going more towards the upper chest or are you feeling it more in your diaphragm more in your stomach where do you feel the energy of the air coming through and we'll continue to breathe and remember every time we inhale the air is full of picture this this blue calm air that we are inhaling this soft blue air it is full of calmness and positivity and peace and contentment with each inhale you're breathing all of that in and this calming positive energy is filling every cell in your body every white blood cell red blood cell in every vein in every artery in every nerve in every neuron in your brain is becoming calm everything is becoming calm you may be wondering if you're having thoughts what about the exhale you're breathing in the blue and you're exhaling red and this soft red is full of negativity the soft red is anxiety this red is self-doubt and thoughts that tell you you're not good enough you are breathing these out and every exhale you take you feel lighter every cell becomes lighter less dense happier calm breathing in that blue and exhaling the red inhaling the blue and exhaling the red if you're having thoughts that aren't related to this blue and red calming you're thinking about your day thinking about tomorrow that's okay but once these come in notice them and let them float away and bring your attention back to the breath and all that is is practice notice a thought that's okay it's just a thought and then we'll come back to the breath with each breath you sink into the ground the most comfortable way possible any tension you feel is gone you are truly at peace in this moment and this moment is all that matters right now you are so relaxed right now what i'm inviting you to do is to visualize yourself in a room full of people this can be somewhere you've been before this can be an experience that has already passed this can be indoors outdoors you pick the setting you may be with family with friends with strangers there may be music playing there may not be the lights may be dimmed they may be bright it might be at night or it might be during the day you choose the scene you're in this gathering of other people and there are conversations happening people are laughing and people come up to you and they start asking you questions who are you where are you from when did you get here they haven't met you before they seem very nice and interested they just want to get to know you now what happens is you feel anxious and this worries you because you don't know if it's going to be a panic attack you feel panic coming on because you suffer from social anxiety at times now with your right hand where does the anxiety manifest itself in your body at this moment in this room full of people you're feeling extremely anxious with your right hand want you to place it where you're feeling anxiety this can be on your heart on your stomach maybe on your neck maybe in your knees on your palms or on your ears where do you feel it with your hand on this part of your body say to yourself this is where I feel anxious it is uncomfortable but I'm going to be okay and keep your hand there and let's say that one more time this is where I feel anxious it is uncomfortable but I'm going to be okay now let's inhale into that spot where we feel anxious where our hand is inhale through the nose and out the nose and drop your hand notice the anxiety leaving with your hand from that spot on your body now let's do this one more time touch on your body with your right hand where you would feel panic apply pressure and let's inhale through that exhale through the nose and drop your hand and feel the anxiety leaving that spot with your hand as it floats away into nothing when we feel these uncomfortable sensations in social settings we can recognize that it's anxiety we can recognize that it's uncomfortable and we could recognize that it's happened before and that everything's going to be okay if we notice the anxiety taking place within our body and we breathe into that specific location we are now training ourselves for it to leave with the power of our breath and focus we are training ourselves to be okay in that situation even if it is uncomfortable with the power of our breath as we inhale that blue calm energy we will exhale the anxiety the next time that you are faced with a bit of uncomfortable anxiety in a social setting remember that the air is blue that you will breathe remember that blue air will be magnetized to whatever part of your body is uncomfortable at that time where you will exhale that anxiousness back out into nothing because after all it's just a feeling and just as fast as feelings come feelings can go continue to breathe through our nose inhaling and exhaling through the nose one more inhale through the nose and exhale through the nose now we're going to softly in a few moments open our eyes when we do open our eyes we're going to recognize that we are more confident and we are ready for social situations we are ready to be in front of people because as long as we keep breathing we control the anxiety and let's open our eyes and look around your room or wherever you are and feel that relaxation in your mind and body feel the softness that surrounds your mind you can be in a social situation and still come back to the breath and control your mind and body