I have used a step-by-step approach to investigating anxieties in the morning, developed by Jody Cohen and based on Scott Kiloby’s living inquiries.
I take five deep breaths while noticing the warmth of my body and the sensations of the sheets.
I notice there is no threat in the room I am.
I cannot find any threat in the word anxiety or panic.
I cannot find any threat in the (scary, anxiety producing) images.
I cannot find any threat in the sensations that goes along with the anxiety.
Investigating in this way, I cannot find any threat. There is clearly no threat in the images or sensations. And yet, I have lived my whole life as if there is. It’s a bit baffling.
And as I continue with this investigation, it sinks in a bit more each time. It becomes more of a living noticing for me.