Meditation To Lower Anxiety, Stress, Anger & Frustration

Mediation to release low-frequency emotions accumulated during the day or the week. Excellent meditation to practice when angry, depressed, anxious, when feeling loneliness, fear, etc.
Enjoy and please let me know how it feels. Namaste

Transcript

Hi,

Hello,

I'm Erminda,

Erminda Yoga.

Welcome to this meditation for when you arrive from work a little bit stressed out,

You just,

You know,

Perhaps face traffic time or in transports,

Or,

You know,

Something really make you a little bit edgy and you just go home.

So,

Grounding still standing,

Remove any jackets or anything that might constrict movement.

Perhaps remove the shoes as well.

And allow yourself to close your eyes,

Grounding through the feet,

Really pressing with a big toe in the outer side of the foot.

Relax your hands,

Have a big long breath here.

And exhale side.

Start to bend the knees,

Start to shift the hips to side to side,

The torso as well.

Having some movement,

Perhaps bringing some other arms a bit away from the body,

Lifting towards the sky and then let them go.

So inhale,

Lift one arm up and then exhale,

Release the arm down.

Inhale,

The other one comes up and then release the arm down.

Inhale,

Both arms come up and exhale,

Bend the knees,

Swipe the fingers along the mat,

Coming to the back of the body,

Swipe again up,

Extending the knees and rotate the arms back.

Bringing the arms to the front of the body,

Cross the right over the left and then brace yourself here,

Giving a big nice hug.

Bringing all compassion and kindness into the hug.

Inhale,

Open the arms to the back of the body and then cross the left on top of the right and hug yourself once more.

Inhale,

Open the arms,

Go all the way up towards the above the head and release,

Bend the knees,

Swipe the fingers along the mat,

The hands come to the back of the body and swipe again to the front.

The arms come up,

Opening the chest,

A gentle back bend and exhale,

Release the arms gently with awareness towards the side of the body.

Having a little shake here,

Very gentle,

Not jumping,

Just a shake,

Release on the arms and then coming into stillness.

From here,

Sitting in a comfortable leg position or in the chair or sofa,

As you feel right now,

Where would you like to pass the next 5 to 10 minutes?

From the seated position,

Start to tap into the sensations of the body into the earth.

So that can be the feet that are touching the earth or the seat bones,

The shins,

Depending on how you sit it,

Connect with the earth.

You perhaps,

If you are in a flat,

Then extend that awareness all the way through the building,

All the way to the ground,

To the earth.

Start elongating the breath to a deep,

Long breath.

Use the inhalation to bring the spine erect and tall,

The exhalation to ground yourself to the connection to the earth.

In whatever seated position you might be,

You might find available to place the hands onto the knees with the palms facing up,

Evoking the offerings and receiving towards the sky.

So we have an antagonist action here,

The crown of the head going towards the sky,

The hands open to offer and receive this universal knowledge,

And the sitting bones or the feet,

Whatever is touching the ground,

Connecting to the middle of the earth.

Relax the mouth,

Relax the jaw,

The tongue,

Let it up,

Flap to the corners of the mouth.

Relax the forehead,

The shoulders,

The hips,

Joints.

Tapping on how you are feeling right now,

I would like you to gather today's energy at work,

Or that stress or that anxiety that might have been created throughout the day or throughout the week,

And gathering it together into a ball just above the navel,

Below the sternum,

By depending on what kind of feeling or what kind of energy is there that is going to represent a color to you.

I would like you to allow that to happen without having much thought about what color will be.

So just imagine,

Just gather that energy just above the navel,

Below the sternum,

And let the color come to you.

Just keep listening for now because we are going to do a little exercise and I hope it helps to allow the energy to just flow away.

So from there we are going to use the breath components and the fingers.

As the palms are facing up we will start with Janamudra,

Chin Mudra.

So you press the thumb and the index finger together and then we will go through the other fingers along the breaths.

From that ball of energy we are going to imagine a tube coming out from the ball out through the head,

And then from the ball down to the Mooladhara chakra going all down to the earth.

If you are on the first floor or the second floor you have to imagine going all down through all the floors and to the earth.

You don't want to have any energy linger in the neighbors for example.

So the diameter of the tube is the index and thumb touching diameter.

You create a ball when you touch both fingers and that's the diameter of your tube.

So coming back into our ball and energy of color,

Having the index and the thumb connected together,

The other fingers are loose and down.

We are going to go through this slowly and then we will do it again a bit faster.

We are going to inhale,

Index thumb together,

We are going to exhale and inside without opening the eyes we are going to look up and down releasing that energy out of the tubes.

And then we are going to inhale again moving the fingers,

So then we will be the middle finger and thumb.

Exhale,

Look up and down with the eyes closed releasing the energy.

Moving the finger along,

Inhale ring finger with thumb.

See the ball intensity of energy glowing and exhale look up and down with the eyes closed releasing the energy out of the body down to the earth up to the sky.

Now we are going to move back with the fingers,

So we are going to start index and middle finger and thumb,

Index and thumb,

Inhale ball glowing,

Exhale roll over the eyes up and down releasing that glow out of the body.

Coming back to index and thumb,

Inhale glowing,

Exhale up and down with the eyes closed releasing that glowing out of the tube.

Coming back to middle and thumb,

Inhale glowing,

Exhale release that glow throughout the tubes,

Roll up the eyes up and down.

Now index finger joins middle finger and thumb,

Inhale here glowing,

Exhale roll over the eyes up and down,

Release the glow out of the tubes.

Release the hands now,

Release the thumbs,

Don't release the fingers,

Apologies.

And inhaling allowing that color to change into a gold or white bright light.

Inhale it goes bigger a little bit more,

Not much bigger than the diameter of your torso.

Inhale glow open a little bit more,

Bigger and brighter.

Now exhale through the mouth,

Through a little hole in the mouth and imagine that bright light surrounding the body at one arm distance from you.

In the front side at the back body.

And from there keep breathing,

Allowing to be inside of that sphere of bright light.

.

.

.

Feel the warmth of the light,

The peace,

The sensation of being held.

The love,

The kindness and the compassion towards you and that is you.

Inhale bringing the palms together,

Putting the fingers into your sternum,

Exhale bowing towards yourself,

Towards the temple that is you.

Towards the uniqueness of yourself,

Towards the special,

Unique person that you are.

Gentle open the eyes,

Namaste.

You're welcome to repeat the session from seated position as you are already seated.

So you're welcome to do this sequence and prolong the breath components with the fingers and with the sphere of energy and releasing that energy out of your body.

You can do it two times,

Three times.

You also can be longer when you release everything and you are in a dome of this bright light created from yourself,

Coming from within yourself.

I hope you enjoyed this meditation.

Feel welcome to leave a feedback and rating as well if possible any donation towards this meditation or giving opportunity to create more,

To be more,

To offer more to you and to everyone else that is in this meditation.

And to everyone else that is in this community.

I wish you a lovely day,

Evening or morning.

Thank you.

Reviews

Thank you for this. A beautiful 17 minutes, worked profoundly well. 🙏🏻

Lovely series of small exercises with some breathwork, really nice and calming, thank you 😊