Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh,

welcome home. I'm Dr. Tama, a minister, licensed psychologist, and sacred artists, and this is Homecoming, a

podcast to facilitate your journey home to yourself. While I will provide weekly inspiration and mental health tips, this podcast is not a substitute for therapy.

I'm so excited you're on the journey. If you want to request specific topics or share your progress, email me at homecoming

podcast at gmail.com. Also after you listen, be sure to like, subscribe, and share. Let's begin.

Welcome back to another episode of Homecoming, and today we want to talk about easing anxiety and particularly easing your

anxious thoughts which we call ruminating when we keep replaying things

over and over again continuously and it intensifies the anxiety.

And so as we start to think about shifting and calming our thoughts, I want to start with a brief

meditation.

So I invite you to uncross your legs and arms to sit up in your chair and if you are comfortable

and not driving you can close your eyes and if you prefer not to close your eyes you can just

lower your gaze toward the floor and start to tune into your breath at your own pace, being mindful of your inhale and your body,

as you start to scan your body,

noticing where the tension is,

sending breath to those areas of the body, giving yourself permission to release.

Starting with your forehead,

relaxing your jaw, releasing the tension in your neck and shoulders, letting

the breath flow through your arms, your wrists, hands, and fingers.

Letting the breath flow through your back,

releasing the tension in your upper back,

middle back and lower back,

...