Overcoming Anxiety

This is a short practice to help relieve you from the feeling of anxiety, quickly. Use this practice in moments of angst or overwhelm to harness calm, clarity and stillness of mind.

Transcript

Hello,

Franco Hecchi here and this is your meditation for anxiety.

Sit or lie down in the most comfortable position possible.

If you are sitting up,

Sit up nice and tall by imagining the top of your head being pulled up by a piece of string,

Straightening your spine whilst tilting your head forward slightly to elongate the back of your neck.

From here we can start to simply be aware of our breath,

The very thing that keeps us alive.

Anxiety tends to come about when we are worried about the past or the future.

By being aware of something that is happening now,

Like your own breath,

We can detach ourselves from feeling things that are not actually happening in this moment and help release things like anxiety and depression.

So focus on this beautiful fresh air flowing in through the nose,

Deep into your lungs and then out in the mouth.

This is something that we do as humans all the time without thinking,

But the power of the breath lies within paying attention to it.

This keeps us present.

All that we are going to do for the next few minutes is watch the air flow in through the nose,

Into your lungs and then out the mouth.

And notice every time your mind floats away with a random thought,

Worry or judgement and when you drift away,

Come back to the practice of watching your breath.

Inhale.

Exhale.

Inhale.

It is very normal when starting this practice to only be able to focus on your breath for a few repetitions.

So do not be hard on yourself or beat yourself up if this happens.

Rather just smile because you have noticed that your mind has ventured and come back to the breath.

Inhale.

Exhale.

Keeping your eyes closed,

Bring your eye awareness to the middle of the forehead.

It can also be helpful to mentally repeat the words inhale and exhale or in and out to yourself for concentration.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

If you feel the need to keep breathing for longer,

You're most welcome to.

If you feel calm and relaxed now,

Well done.

Well done for sticking to this powerful practice of breath awareness.

And remember that you can use this technique of watching your breath anywhere,

Anytime.

Especially when you feel rising levels of stress.

Thank you and Namaste.

Reviews

Me hizo relajarme en solo unos minutos. ¡Me encantó!

I woke up very early in the morning and needed something to help with my anxiety and overwhelmed, and this helped

This meditation is so helpful in times of stress 🧘‍♀️

Lovely meditation with a gentle guidance bringing me back to peace and calm. Thank you!

Awesome meditation. You've got a really chill voice dude. 🙏💯😎👍

For me being a beginner, to meditation and breathing exercises, I feel more calmer and relaxed ! This track was helpful for me. Thank you :)

It has helped me calm down a little from waking up quite anxious today.

Great tool to keep in my back pocket so it's close when I neef it! Your voice is very relaxing and easy to listen to when I need too learn! Much gratitude for your share...

Breath awareness, the art of returning to now. Thank you! My 1st meditation was with you here on 1/17/17! I am so grateful. May you be well, safe, happy & loved. Namaste 🙏🏻 💚☮️🧘‍♀️

Voice is very soothing, I will be saving this as a favorite.

Also, as a side note, it took me a while to understand he was saying inhale exhale, but it was fine, because I was relaxing as I was listening to his voice.

🙂💜❤️🤌🏼🫶thank you for reminder of breath awareness love and light xx

Excellent. Exaclty what I needed this morning. Thank you for this.

Thank you Franko. This helped me in a big time of crisis today. I used to listen to this track everyday when I lived in Auckland and I only remembered today how helpful it is. Arohanui Emily

Really calming. Focusing on the centre of my forehead seemed to help stop my mind wandering as much too, so thanks for that great meditation and strategy.

Thank you. I was having a weird midday freak out and this was very quick and calming

Thank you for this quick but effective calming practice.

This is a relaxed and simple meditation along with Franko's soothing voice is perfect for anywhere anytime. Franko is my go to. Highly recommend.

First meditation I've been able to actually follow all the way through for a while! Thank you, this helped take my anxiety down quite a few notches!

I felt so relaxed that I fell asleep sitting upright. That never happens!

Thank you so kindly✨️
Namaste🙏🏼💚💙💜🌹
❤️🧡💛🌻