Releasing Coronavirus Anxiety

You may be anxious about catching the coronavirus, or worried about family and friends getting sick or dying. This meditation will help you ease fear and anxiety by working through it in your body via the ROAR Method (Recognize, Observe, Accept, Release).

Transcript

Hi,

And welcome to this session on dealing with coronavirus-related anxiety and fear.

We are all together in this delicate situation in the world today.

You may be anxious about catching the coronavirus,

Or worried about family and friends getting sick or dying,

Or perhaps you worry about the future of your community or humanity.

This meditation will help you ease fear and anxiety by working through it in your body.

May you find this helpful.

Sit in a comfortable position and close your eyes.

Pay attention to your breathing.

Notice if it is shallow or deep.

Notice if it is fast or slow.

Notice if it is jerky or even.

And without forcing,

Simply allow your breathing to become slow.

Allow your breathing to be deep.

Allow your breathing to be long and even.

Notice how your breathing moves your body.

This meditation assumes that you are dealing with a negative emotion right now,

In one level or another.

It can be anxiety,

Fear,

Stress,

Anger.

You will go through the ROAR method.

Recognize,

Observe,

Accept,

And release.

You can use this to overcome any negative emotion,

Either as part of this meditation or in your daily life.

The first step is to recognize your emotion.

Let's assume it's anxiety.

Recognize that anxiety is present by labeling it.

Anxiety is here.

Labeling it like that helps you put the emotion in a box and separate yourself from it.

Notice how that makes it feel more manageable.

Anxiety doesn't belong to you.

You are not anxious and you don't have anxiety.

Anxiety is simply a visitor in the present moment.

Notice that.

Notice how labeling anxiety is here creates a distance between you and the emotion.

You are not the emotion.

The emotion comes and goes,

But you stay.

Then the second step is to observe the emotion in your body.

Observe how anxiety plays in your body.

Notice where in your body you feel it most strongly.

You may find that anxiety usually shows up as a tension in your shoulders and neck,

Tightness in your chest or a knot in your stomach.

Be aware of whatever sensations it creates in your body.

Once you find where it dwells in your body,

Focus all your attention there.

Study the sensations with a sense of curiosity and without judgment.

Is the sensation heavy or light?

Is it hot or cold?

Is it focused or spread out?

If the sensation was a color,

What color would it be?

At this point,

We are engaging only with the sensations of anxiety in your body,

Not the thoughts of anxiety in the mind.

If your mind wanders away from the sensations,

Gently bring it back.

Just stay with the sensations of anxiety in your body.

Notice how both the thoughts and sensations of anxiety begin to fade away.

Now step three is to genuinely accept the sensations of anxiety as they are.

Release all resistance,

All aversion towards the sensations of anxiety.

Let them be whatever they are.

Release the desire that they should go away.

Release all internal resistance.

Be willing to feel the sensations as they are.

It's okay.

You can say to anxiety in your mind,

I'm not afraid of you.

You have the right to be here and I know you're trying to protect me.

I accept you and I accept myself in the present moment.

Be as loud as you wish.

Spit out all your horror stories.

But I'm just going to sit here,

Breathe calmly and watch.

Finally,

The last step is to release the emotion.

Now make a conscious decision to release anxiety,

To let it go.

As a support for that,

Keep focusing on the bodily sensations of anxiety if they are still there and breathe through them.

Don't worry about how to do this.

Just take the instruction to heart and you'll see that your body knows how to do it.

Feel that with every out-breath you consciously release the sensations of anxiety.

Allow them to be dissipated with every exhalation,

To fade into nothingness.

You have gone through the Roar method to deal with anxiety and fear.

Recognize,

Observe,

Accept and release.

Uncertainty is still there in our life.

Nobody can fix that.

But using this method you can come to terms with it and find peace despite the uncertainties.

Remember to take this simple skill beyond this meditation into your daily life.

Reviews

I love this method and use it for pain in the body as well. Thank you. ♥️

I lost my husband to this virus and thought this meditation would help me get through hidden anxiety for myself, my children, my friends.
Thank you for this 💜 Namaste

Very helpful and calming meditation. I feel better now. Thank you.

This was very helpful and will use it again…thanks so much!💖💖

this is a terrific meditation and a flawless instruction for managing all sorts of difficult emotions. Thank you. I use it all the time.

I forgot that anxiety was there to protect me so loving and acknowledging that amazing mechanism helped accept and let go. ❤

Thank you. I just left a crowded wake with several unmasked, unvaccinated siblings of the deceased. The COVID news was not good today. Most attendees were not notified of the choices the family made.

Your guided meditation was instrumental in helping me to regain a calm state of being after my quick moments in attendance.

Well — your meditation and a bar of soap in a nice shower.

Thank you very much. May you stay well.

This was powerful & very helpful. I experience a lot of anxiety about getting Covid again. The meditation allowed me to connect with & release feelings underlying the anxiety. Viewing anxiety as a well-intention visitor (from the past) also helped

Very helpful. Especially when also attending the live classes. So much appreciated. 🙏💚🦁

This is so effective! Thank you for guiding me thru R.O.A.R. 🙏

Excellent- very helpful for any stress in life. 🙏💙

Very helpful. I have done this meditation several times now, and have learned something new every time. Will keep doing and learning.

A beautiful meditation but Giovanni. Make this one of your go-tos not only for dealing with coronavirus anxiety, but any strong, negative emotions you may be experiencing. The ROAR Method he guides is through is very effective.

Such a powerful technique that I look forward to applying elsewhere in my life. I truly felt the tension in my stomach release by the end of the practice. Namaste 🙏🏻

Wow! So helpful. I see how this comforting practice can soothe my frazzled mind for any anxiety-causing situation - not just Covid. Thank you for your smooth voice and excellent delivery of the ROAR method.

I can see this meditation being so helpful! Thank you

Thank you.the meditation is so helpful.

I enjoyed this soothing and relaxing practice. It helped me to stay calm and peaceful. This meditation is very soothing as I can allow, accept, let go and release my anxiety. It has powerful elements to overcome the stress and anxiety from within using Giovanni‘s amazing techniques. ✨ Thank you🙏😊

Soothing
Thank you
I'll use the method in my daily life: it seems useful
Thank you
🙏🌹

I greatly appreciate your guidance, Giovanni. This technique is gentle and calming; perfect for anxiety, anger, irritability and more. I will be sharing this with others, as well as returning to it often. Thank You 🙏