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Reducing Anxiety

An imagery script by Arlene F. Harder, MA, MFT

Even before September 11, 2001, we all had moments when we were anxious about something. These days there is a continual creation of situations that can trigger anxiety both for an individual and for the community at large. So what can we do to maintain our balance? Well, throughout LearningPlaceOnline we offer you a number of articles that can, in their separate ways, give you a greater sense of control over your life, which is the first step in reducing anxiety. Some, like the ones in Living Fully, can expand your view of life so that you can see beyond the headlines of the moment.

Then we have other articles, such as this one, that deal specifically with this topic. Here I offer a simple exercise to reduce the tension that builds up in your body from the stress and busyness of ordinary lives -- and from guilt over the past and worry of the future. It shows how easily and quickly you can reduce anxiety by becoming aware of the present moment, by "being here now" without guilt and concern about the past or worries of the future.

Please Note: Eventually this will become an article, but it is now in the form of an imagery script or exercise. And as with all the imagery scripts on this website, you can use this in several different ways. First, simply read it as you would read any article, with the purpose of learning something and exploring how that might apply to you. On the other hand, you may want to get into the piece more deeply by reading it several times to yourself, pausing when you come to breaks identified by three periods (. . .) in order to have time to experience that section in whatever way feels comfortable to you.

Or, you can try to experience it as a regular imagery exercise is usually done, that is, first read it into a tape player (or have a friend or family member read it for you) and then, as you listen to it, close your eyes and follow along in whatever way feels right to you. To learn more about the technique of imagery, I suggest you first read Using Imagery Scripts. You might even want to take our Imagery Classes, which are easy to do at your own pace and can teach you about this effective technique for gaining insight into who you are.

As you begin to relax, loosen any clothes that may bind you tightly or distract you from relaxation and then sit or lie down in a position you find most comfortable. Allow yourself to settle back so that your whole body feels fully supported. . . . And if you are still uncomfortable, then speak to the part of your body that is trying to get your attention, telling it that you are aware of its feeling, but that you choose now to concentrate on relaxing, letting the discomfort fade into the background as you focus on the relaxation exercise you are choosing to do for this moment right now.

And now notice how it feels to have your body touching the chair or sofa or wherever you are sitting. . . . noticing the sensation of your hands resting on your lap or on the furniture. . . . noticing your feet and how they feel within your shoes and stockings or how they feel if you do not have them covered. . . . feeling yourself already relaxing from the wonderful support your body receives from that on which it sits or lies, and gently closing your eyes, if you have not already done so. . . .

And now, to help you relax even more, take a few special, deep abdominal breaths, breathing in very deeply and releasing the air as much as you comfortably can. . .

And now, return to your natural rhythm of breathing, without any effort to change the pace or depth of your normal breathing pattern. . . . Let your breath come and go in the natural way that it has been doing ever since the day you were born . . . just notice it . . . Don't try to control the breath but simply become aware of the experience of breathing. . . . noticing the breath that brings in air . . . and noticing the breath that lets the air out again . . . allowing yourself to observe it . . . coming and going . . . ebbing and flowing . . . noticing the coolness of the breath, as the air flows gently into your body and then noticing the warmth of the air as it moves out of your body, putting a little bit of your warmth into the world . . .

As you notice the ebb and flow of each breath, you gradually become more relaxed than you were a moment before . . . more peaceful . . . more comfortable. . . . With each breath every cell of your body becomes at ease and all the tension, tightness or discomfort drains down your spine, down your legs, and then into the ground . . . You find yourself in a state of pleasant, relaxed consciousness. . . . . .

And now as you relax more and more deeply, experience yourself in that special inner space where your mind becomes quiet and still. . . . a space where you feel great calm and serenity, enjoying the peacefulness and tranquility of a mind and body at rest. . . .

If thoughts or sensations come into this place and try to distract you from relaxing, return over and over again to the quiet center of your being by following the flow of your breath and letting your mind become quiet and still again. . . . over and over again returning to this place within, where there is only comfort and peace and deep relaxation. . . .

When you have relaxed for as long as you wish, take a deep energizing breath, stretching the muscles you have been relaxing, becoming aware of the furniture on which you sit or lie, gently opening your eyes, and returning to full alert awareness, bringing with you a sense of deep relaxation and peace.

© Copyright 1993, Revised 2002, Arlene F. Harder, MA, MFT