I am scared (and I'm okay).

Hi if you're watching this video right now, there's a

good chance that you're feeling overwhelmed, afraid, scared.

First things first know that you're safe, you are safe

right now, you might not feel safe in your body,

you might not feel safe where you are.

But if you are able to access this video and

press play, I assure you you are safer than you

think that you are.

So a good way for you to keep kind of

proving that to yourself and start to look around a

little bit, right?

When we're really, really scared, we tend to close our

eyes. However, in order to protect yourself, it's important for

us to be able to see what's around us, right?

So open up your eyes, keep them open, look around

the space that you're in, right?

Look around the space that you're in and notice what's

familiar to you.

There are things in this space you have seen before

that can remind you of right now, right?

Some of these items that are in the space that

you've created for yourself are only here for this adult

version of yourself, right?

Have were here before this moment are going to be

here after this moment.

Okay, so get yourself kind of used to your environment.

Of course this is a great time to do.

54321. Looking around, seeing five things that you can see,

noticing what you can hear, noticing what you can literally

feel, okay, what you can taste what you can touch

and I would expect right now if you're afraid panicking

anything like that happening, there's a lot of heavy breathing.

Right? So when we're afraid we're breathing really really heavy.

So if you're breathing really heavy right now that's normal.

But it's going to keep your system afraid.

So we need to slowly start to try to open

up that breath a little bit.

Okay. That's another way a little another trick.

You know you're safe because if you have the ability

to even pay attention to your breath at all, I

promise you're safer than you think you are because if

you really were being attacked right now you wouldn't be

paying into your breath, paying attention to your breath at

all. You wouldn't even be able to think about it.

You wouldn't even be able to locate it.

Okay so even if you're breathing really really short, really

really fast.

That's okay.

Just slowly start trying to get that breath a little

bit slower.

Okay so I'm gonna do a couple of those just

with you.

All right so let's do at least like four breaths.

Okay? We're going to count in, breathe with me we're

gonna count for breathin Mhm breathe out Yeah good.

Let's do another one free then breathe out.

If your breath is still really really short.

That's okay.

Just breathe with me just trying to get a little

bit slower.

Okay breathe in Count four.

Right good and now Good let's do one more.

Breathe in, breathe out If it makes sense to pause

the video and do four more.

Do 10 then press play again.

Give yourself permission to do that.

Another thing that we can do in addition to anchoring

to our breath.

Remember that we can also tap different places of our

body to let our body No.

Hey Hey hey hey hey body, you're okay.

You're okay.

Okay. And of course we have a narrative that goes

along with that too.

Right so we're gonna start tapping.

We're gonna start on our wrist.

Okay? And the narrative we're going to start with is

I am blank and I'm okay.

Okay. So whatever you're feeling right now start tapping that

wrist. Okay get yourself in a position where you're tapping

that wrist.

That's what he's here.

As you see.

Okay I am blank.

I am okay.

I am scared and I am okay.

Yeah, I'm overwhelmed but I am okay.

Now we're gonna come up to the to the top

of the head or the forehead.

Whichever one you prefer.

Whichever one you've been liking over the other.

I am scared and I am okay.

Okay keep tapping.

We're gonna come right above the eye.

Mhm. We're right above the eye.

I am scared.

And I am okay.

I am scared and I can give my body permission

to relax a little bit.

Now we're gonna come to the side of the eye.

Right at the temple.

I am scared And I am okay.

Stay with it.

I'm scared and I am okay.

We're going to come underneath the eye.

You can do both at the same time.

You can see I've just been doing the one you

can do either way.

Okay. I'm scared.

I am feeling afraid right now.

That doesn't have to go away.

Okay. That's not what we're doing here.

We're acknowledging that we're scared and we're okay in between

the nose and the mouth.

I am scared.

I am okay.

I'm really scared.

Really overwhelmed And I am okay.

Come right to the collarbone.

Top top top top top top top Thanks.

If you have other emotions as well I am scared.

I am sad.

I am confused.

Whatever you're really feeling the most right now.

Let that be what you're saying to yourself.

I am scared and I am okay.

And that last spot is right underneath the armpit, Right

For people that wear bras.

It's usually right on that line.

I am scared and I am okay okay and you

keep going Let's do it again.

I'm gonna take you through a whole another round right?

And another thing that we can also say that I

am scared and I am okay I am scared and

I am safe, I am scared and I'm safe.

I am scared right now.

That is true.

I am safe right now.

That is true.

Top of the eye Right at the eyebrow.

I am scared And I am safe.

I am scared.

That's okay, doesn't have to go away and I am

safe side of the eye right in the temple.

I am scared and I am safe underneath the eye.

I am scared.

That does not have to go away and I am

safe in this moment right now.

Even though I'm scared underneath the nose, I am safe

and I'm okay underneath the mouth.

I am scared and I am safe collar bomb, I

am scared and I am safe.

He was safe spot right under the arm.

I am scared and I can give my body permission

just relax a little bit and you can keep tapping

around and around and around right, It's the wrist, head

top of the eye and we're just reminding the body,

we're saying, hey buddy, I'm right here with you.

This is reminding you of the control that you have

right. It feels like you have no control.

This is how you prove yourself that you do.

Even if you feel something that feels uncomfortable, even if

there is still fear, you're reminding yourself, I'm still okay,

I'm still safe even though the sphere is here, okay,

there's no pressure for that fear to go away.

It'll pass.

It will pass emotions always pass.

They always do.

It's when we resist them or fight with them or

get in the mud with them.

That tends to have them linger around, okay so I

assure you this moment will pass, it will not last

forever. It will not kill you.

It will pass.

It is okay that you feel afraid and it is

also okay to feel sad.

You can watch this video as many times as you

need to, but at no point, do you need to

stop being afraid or do you need to stop being

sad? The only thing that I hope you gained from

this video is feeling more safe.

You don't have to feel less sad.

You don't have to feel less scared.

And once we start to get our footing a little

bit right when there's a little window of like, okay,

I'm still pretty upset but right that level of the

first level of security, what can we do to kind

of keep grounding ourselves?

Right? So think cold water, ice, putting ice in the

hand holding it.

But certainly putting cold water on the face is going

to wake the system up a little bit too right

just to bring you a little bit more out.

If you can get to a place where you can

put your feet in the grass, I would encourage those

to be bare feet, right?

If you can get to that place, letting that be

something that's going to be super super grounding using oil.

So this could help in a couple of ways if

you have a strong oil sent like a peppermint that's

known to help pull us out of these types of

things. But then also I would encourage you to smell

oils that you're familiar with that you like.

No, because that can remind you of here and now

you've only had these oils in your adult life that's

been safe.

Right? So reminding yourself as you smell that like this

is a reminder that I can access this present moment.

I can access safety even if it doesn't feel like

it. And this is hard.

It's hard for the system to go through that.

It's hard to be that afraid.

It's hard to be that scared.

You don't need me to tell you that.

So once you get to a place where it feels

just a little bit, a little bit better.

It is time to treat yourself as gentle as you

can, as kind as you can because you've just been

through it, You've got yourself out of it.

So letting yourself rest, letting yourself recover.

Doing what grounds you the most talking to the people

that ground you the most.

It's important to know that the worst is over that

you are safe where you are and the moment will

always pass.

It's always going to pass through, attempted to go right

back around, right?

You are safe.

So no different in starting this video all over again,

right? I would encourage you right now press play again.

If not cold water on the face, you're okay, you're

okay

I am scared (and I'm okay).

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