Welcome to Therapis Unsensored, a podcast where therapists freely speak their minds about real life matters. Hey there, welcome to Therapist Unsert.

In today's episode, Patty Orwell, one of our co-hosts,

is going to be talking directly to you.

And it's going to be much shorter, and it's very succinct, and it's going to sound on the surface

very simple, but in in truth this is a science-packed research

based very powerful exercise that there's a lot of research behind it and so we hope you really

this might be one that you listen to a few times it's only about five minutes long and I really want to

encourage you to try it with her as she's going through it. Okay so thanks for joining us and take a listen. Hi I I'm Patty Allwell with therapist uncensored, and today I'd like to share with you a simple

technique that I often use with people who are struggling with anxiety and worry. So let me tell you just a little story.

I, when I was a kid, my dentist didn't use Novocaine. And so now when I go to the dentist,

I immediately start to get anxious and a little scared

when I think I'm going to have to face the drill. So while I'm sitting in the dental chair, I've started to use the loving kindness meditation.

I know we've all heard about the benefits of meditation, how it can calm the body, the mind,

and the emotions.

And there have been lots of studies about how it reduces stress,

anxiety helps with depression, insomnia.

But it is really hard to start a meditation practice,

particularly for people who are struggling with anxiety.

When they focus on their breath and their bodily functions, they can actually become more anxious instead of less.

So what I recommend is a simple four-line loving kindness meditation. And I'm going to share it with you right now.

May I be filled with loving kindness.

May I be well. May I be peaceful and at ease. May I be happy.

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