Healing for the Earth, Day 18: Meditation for Anxiety by Guest Blogger Scott Walsh

My partner, Scott Walsh, is here to share his insights on meditation for anxiety which is really important, particularly in these uncertain times. I'm lucky to have a partner who I meditate with and share a business with. We both offer classes at Seattle Psychic Institute along with many other wonderful teachers. We are also in a shaman drum circle together. Having a partner who understands and gets the inner realm has been such an important support in my life. Here's Scott with a few words on meditation for anxiety. Sorry if the video gets cut off. I had to shorten it a bit, but you get the gist.

I thought I’d write something that would be helpful right now.  I know a lot of people are freaking out.

In the midst of fear, in the midst of overwhelm, there’s one thing that works.  It works because a saving grace of humanity is the ability to focus on only one thing at a time.

Take some time.  Find a space by yourself, a place where you can just BE.  What happens when you just STOP?  Notice your body.  Your heart beating, your breath.  What happens when you start thinking about all the uncertainty, all the what ifs?  Just try it.  Pretend you’re a scientist observing YOURSELF.  You’re both the scientist and the subject.  When you focus on things that are scary, what happens to your heart rate and your breathing?  For a minute, rather than being carried away by your thinking, your worrying, your wondering, just notice what the effects are in your body.

Now take some time and gently pull your awareness so that it rests only on what is happening right now to your body - what you’re hearing, feeling; the sound and sensation of your breath, the feeling of your weight in your chair if you are seated.  NOTICE your thoughts.  Try to OBSERVE them.  It’s easy to go from observing thoughts to becoming completely carried away by them.  That’s just the way it is.  Our thoughts are SO interesting.  If you find that five minutes have gone by and you’ve been thinking about one thing or another, one person or situation or another, then gently come back to being the scientist, the observer.

Don’t beat yourself up if your mind wanders.  Believe me, it’s part of the process.

Notice if it’s comfortable, uncomfortable, or extremely uncomfortable to stop and just observe yourself.  If it’s uncomfortable then, do you feel like doing something to escape?  And notice what things come to mind as escape routes.  It’s all really good information.  It’s REALLY HELPFUL if you can just notice that it feels uncomfortable to just BE, in the sense of observing what you’re feeling etc., and nevertheless you can just hang out with that anyway; hang out with that feeling of discomfort.  Notice it.  It can’t hurt you; not if you’re just WATCHING it.  Look at the discomfort up close, open the jaws and look at the sharp teeth.  Ask: where does this come from?  What voice inside of you is shouting/screaming/lecturing?  Who does it sound like and what is it saying?

This is called defusing the bomb.  “The bomb” is a metaphor for what is the scariest, most horrendous thing of all for most of us, and that is our own inner criticism, judgment, fears.

If you can learn to just sit and observe all the parts of yourself - even when it’s uncomfortable - then that is an incredible accomplishment.  If you practice meditation regularly then you will get to the point where no matter what the upset you’ll know that if you take some time to tune in and OBSERVE what’s happening, it won’t overwhelm you.

The meditative state - the state of tuning in, observing, ACCEPTING what’s going on without judging it, of just continuing to be aware of what’s happening in and outside of you in the moment, is a way of being you always have access to.  If you do it regularly then it will change your appreciation of everything.  And perhaps more important than anything, it’ll help you right now.


Scott Walsh is a teacher of meditation and and psychic techniques and is the co-founder of Seattle Psychic Institute.  He has been practicing meditation most of his life, has been a psychic for 18 years and a teacher for 7 years.  The sense of connection, purpose and joy that practicing these techniques have brought him can’t be over emphasized.

The Light Behind Defeat

Dear Fellow Earthlings,

I will be honest. I am still releasing negative feelings and emotions almost three years after my husband left. It is not a constant thing and most days I am quite happy, but when I am silent, I am able to dive deep down into reservoirs of darkness and negative emotions. They are there and I am trying not to be afraid of them, but rather, to work with them for my own healing.

I can't say that I've perfected being a deep sea diver. Most of the time I'm looking for my water wings. I want my noodle, or maybe two noodles, so I can bob effortlessly up and down with the ocean waves. I don't want to go deep down where there are sea urchins, sharks, sting rays and other things that could hurt me. It's dark and murky under there. I don't know what is lurking or what might hurt me and I've already been hurt. Best not to risk it again, right?

I went to a psychic recently. Actually, I am a trained psychic too. I have given many psychic readings, but it helps to also receive them. The woman who saw me confirmed that I am diving deep. So deep that most people would have turned back long ago. I've somehow agreed to do this. Even my former spouse could not go where I was going. Instead of swimming down, he doggy paddled sideways towards another woman who he ended up having an affair with. I think he believed that somehow she would save him or he could lose himself and the darkness by taking up with someone new. But it doesn't really work that way. We can get guidance and help, but no one can live this life for us. Each one of us has to go through it and the more resistance there is the harder it will be. This is what I've found.

Don't be afraid of the darkness, because behind it is a light you can't believe. Skimming the surface will never allow you to catch a glimpse of this light. You can skim through your entire life if you want. No one will stop you.  But there is so much beauty deep down in there.

I also do tarot card readings and did one for myself the other day. In my mind, there are no "bad cards," but ones we can learn from. I recently chose the card DEFEAT.

When you think of defeat, what comes to mind? For me there is a feeling of losing. I've lost something. In sports we lose to the other team. In medieval latin, the word is disfacere which means to destroy, mutilate or undo. Who wants to lose or be destroyed? No one. We are in this life to win and preserve ourselves for as long as we can.

Henry David Thoreau, in his essay called Civil Disobedience, wrote:

The mass of men leads lives of quiet desperation

We don't want waves. We don't want to dive deep and face the darkness. In fact, most of us do everything in our power to avoid the darkness. We'd take boredom and predictability over uncertainty any day.We'd rather have security and know what's what. But do any of us know what's what? I believe there's actually more struggle in holding things together than letting things fall apart. Easier said than done because, for the love of GOD, who wants to open up that can of worms and expose who we really are and how we really feel?

But what if we did let go. Instead of holding tightly to the rope of fear, what if we just let it go. Instead of clenching fists of sand, what if we watched it sift through our fingers in amusement. We are all going to die, this is true, so what is the sense of holding on so tightly?

I'm not suggesting doing anything rash, I'm suggesting to ask defeat (or any other dark emotion) to sit down with you to tea. Maybe you'd learn more than you expect. Maybe you'd see beauty where you never expected to see it.

I let defeat come in. I let it come on a walk with me and the dog I'm caring for out here in Port Townsend. There is some anger in defeat for me. I lost my spouse to another woman. The world that I believed in came crumbling down and so did my identity of twenty years. If you were to lose your spouse, kids, husband, home, animals, who would you be? Do you depend on all these others to define who you are?

I've been playing with "now what?" for awhile. I'm testing out lots of different things. Instead of quickly taking on another identity or putting all my eggs in another's basket, my larger self, or "oversoul" as I call it, is asking me to not hurry to define myself again. It's telling me to linger at the bottom of the ocean for awhile.

And at the bottom of the ocean is a deep silence. A deafening silence. And a light so bright and so warm. I  heard this silence and I saw this light in a cathedral of trees on my walk with the dog. It shone right through the dark thickness of them, inviting me to sit down and listen. This grove asked me to put down my thoughts and stories and to enter empty handed. So I did.

I currently have no home to call my own. But I do believe I'll have one again. It's easy to feel defeated when you've given away all you've got and lost so much. But the other side of that is an unbelievable lightness and joy. There's nothing to carry except the present moment. Behind the swords of defeat there is a bright light. You don't have to die to see it. It's there every moment speaking in a butterfly that flutters overhead or in a thimble berry that begs you to taste it. Life is abundant even in defeat and sorrow. Even in my darkest hour, I feel the sweetness of being alive.

No, I'm not afraid of the darkness. Instead, I feel myself outstretching my arms and asking this uncertainty, sorrow, loss and pain to dance.