Welcome to the Anxiety Buster Meditation.
In this meditation,
Our main goal is to realize that our awareness is separate from our thoughts.
And as soon as we realize this,
Our thoughts stop controlling us.
In fact,
We start controlling our thoughts.
This meditation involves three steps.
First,
Counting our breath.
Second,
Reaching a state of pure awareness.
And third,
Watching our thoughts.
I will now request you to find a secluded place and sit in a comfortable position with your back straight.
Now gradually,
Close your eyes.
Experience your surroundings.
Feel the weight of your body.
The smell in the air.
The air on your skin.
And listen to the sounds around you.
Now,
Bring your attention to your breathing.
Focus on your nostrils.
If you don't want to focus on your nostrils,
You can focus on your navel.
Now take five complete breaths.
One complete breath will constitute both inhalation and exhalation.
Keep focusing on your nostrils while you breathe.
Now,
Let's find this awareness of ours and realize that it is something separate from our body.
Let's start with our legs.
This feeling of I or me,
Where is it?
Is it in our legs?
Is it in our stomach or chest?
Is it in our neck or face?
Is it behind our eyes or in our brain?
At At this stage,
You might have realized that your awareness is something separate from your body.
If not,
Then you can just imagine your awareness to be separate from your entire body.
Like the body,
Realize that your thoughts are also separate from your awareness.
We will now see these thoughts as something external to us.
Now,
Imagine these thoughts as bubbles rising from below in front of you.
With each thought of yours representing one bubble.
Let these bubble thoughts rise in front of you for now.
We will deal with them soon as we now have control over them.
Imagine that you are bursting these bubbles one by one.
Removing one thought at a time.
Now that you have removed these thoughts,
Your awareness centered in the present moment.
Bring your attention to your breathing.
Now,
Imagine that you are bursting these thoughts one by one.
Bring back your attention to your surroundings.
The weight of your body,
The smell in the air,
The air on your skin,
And listen to the sounds around you.
Now,
Gradually open your eyes.
This is what you have to do whenever you feel anxious.
You have to realize that you are pure awareness and that the thoughts are external to you.
Just let those thoughts come and go and stay centered in the present moment.
These thoughts are not the reality because either they are of some past incidences or of some future imaginations.
The reality is in the present moment.
By staying centered in the present moment,
You will be easily able to deal with life effectively.
Have a calm and mindful day ahead.
