Managing Anxiety

Anxiety plays a large role in my life as a bipolar sufferer. This brief, and simple, meditation has had a positive impact on my mental state with consistent use. It is simple enough to be quickly used by the practitioner without listening to the audio. I use it particularly on car journeys or in crowded spaces whenever I feel stressed. The practice is made up of an introduction with deep breathing and sighing, followed by normal breathing using the mantra 'I am peaceful, I am calm, I am at ease'. Regular discrete bells play as signposts through the meditation at each minute.

Transcript

I suffer from bipolar disorder type 2 and some of its main features for me are depression and anxiety.

I have found this simple practice to be quite useful in helping me manage my anxiety.

In a few moments we will have a gong to start the session.

In the first minute we will take some deep breaths,

Hold it and then release with a sigh.

Then we will return to normal breathing,

Counting to five breaths before we repeat the process.

It will take about one minute to do three sets.

Following that we will be using three simple phrases for a mantra.

I am peaceful,

I am calm,

I am at ease.

Each of these will be on a breath.

We will repeat this process for the rest of the meditation.

If you are anything like me your mind will wander,

But that's alright.

You are learning to notice when your mind is wandering and you will gently and simply return to the mantra.

To help you keep track there will be a small bell that rings every minute of the meditation.

Let's begin.

I'd like you to take a deep breath in and then hold it and as you release it,

Sigh out loud.

Now return to your normal breathing and count five breaths.

Breathe in deeply once more.

Hold it and release with a sigh.

Return to your normal breathing and count five breaths.

Breathe in deeply.

Hold it and release with a sigh.

Count five breaths.

You are ready now to begin the next section of the meditation.

Breathe normally.

On each breath repeat three phrases of the mantra in turn.

I am peaceful.

Next breath,

I am calm.

Next breath,

I am at ease.

I am peaceful.

I am calm.

I am at ease.

I am peaceful.

I am calm.

I am at ease.

Continue.

This is a signal that you have been using your mantra for a minute.

Continue your breathing.

Continue with the mantra.

I am peaceful.

I am calm.

I am at ease.

Another minute has passed.

Continue with your mantra.

I am peaceful.

I am calm.

I am at ease.

I am peaceful.

I am calm.

I am at ease.

Note the feeling of each breath.

Each breath is like a gentle wave on shore.

Coming in.

Flowing out.

I am peaceful.

I am calm.

I am at ease.

Continue.

I am peaceful.

I am calm.

I am at ease.

Reviews

Thank you🙏🏽 Jeff for another simple breathing technique that I can add to my tool basket🧺 when I get so down that it makes me anxious. Thank you🙏🏽 Spirit Guides, Ancestors, and Healthy Veyebs©️™️ Tribe for always keeping me on the journey🧳 back towards positive healing energy vibrations.

When I look at the pattern in the picture, I see my mom in the clouds☁️, and I hear her saying, “Travel🧭 to the empty spaces, where you can be filled with unconditional love💕, and everything else will fall into place!”🥰 This warms my heart❤️, as I see my little brother and me at each side of her silhouette, being embraced in her loving arms, like we were as children.🤩🥰🥳 I keep hearing, “... and these three are one” ... three shallow breaths between two deep breaths, each ending with a sigh of relief from the storm!⛈ 😦😨

When I breathe and repeat with each breath, “I AM peaceful” ... I AM calm” ... “I AM at ease,” this helps me to get back on track and leave negative energy behind.

I AM that I AM ... and today “that” is not only managing but conquering anxiety and depression symptoms that do not serve my highest good. Namasté🙏🏽☺️❤️

#dailymeditation
#healthyveyebsmeditations
#healthyveyebstribe
#healthyveyebsonly
#numbingsoulution
#anxietyrelief

Found the mantra and breathing reminders very helpful. Felt at ease during the session.
Thank you 🙏🏽

Simple yet effective!

That was good. I feel.more relaxed, thank you.

It felt out of pace at moments but all in all quite effective. I liked it. Would certainly return.

It works!! Thank you !🌈💤

I thought it was very good...I liked the pace and tone

Lovely. Thank you 💜

Excellent. Thank uou

Great, thank you 😊

Just what I needed!

Great tool for anxious moments. It was calming. I’ll use it next time I’m feeling unsettled. Mahalo!

Would like the 1 minute bells to be a bit softer. Thanks!

Wonderful stress reliever.

Just those 3 words: Amazing

Very nice. A little too fast when you’re trying to take deep breaths. Thank you!

Nice exercise for when you're feeling stressed. Thank you!