Overcoming Anxiety & Keeping It Away

Anxiety is a very common state of mind, that can be dealt with relative ease. I want to help you understand it better, and give you tools to overcome it and keep it at bay. The second half has a guided meditation which starts at minute 18 and 26 seconds, which you can revisit when needed. This recording is an extract from my live session of May 13th, 2021.

Transcript

Hello, I hope you're doing great. This is a segment of my last live session. If you want to participate in any of my next broadcasts, Check out my profile and book the time that works best for you. These are free events and you will have the opportunity to join us, Ask questions, Share your thoughts and meet wonderful people that are part of this great community. I have a new topic per week and two sessions in different time zones. After that, I will upload some highlights like this one. I also have a course titled Mastering the Law of Attraction. You can listen to the first lesson for free. Follow me and activate notifications to know when there is something new for you. I hope you enjoy this content and appreciate if you share it if you did. So what I'm about to share is not intended to be used as a substitute for proper medical attention. These are just techniques, Tools and advice based on my point of view and my experience. So for any case of chronic anxiety, Please, Please, Please reach out to a physician. Although, I'm sure that what I'm about to share can help you in parallel to whatever treatment you may be prescribed. Alright? So like I said, With that out of the way, Let me define what anxiety is. And in most cases, It's a state of mind that is triggered by something that is not real or at least it is not real in that moment. It's a reaction to certain thoughts and those will vary from person to person and can be from past experiences or about a future that may or may not be. Now, The tricky part is that your body and more specifically your brain doesn't know that and believes that the danger is real. And so it reacts by releasing hormones like adrenaline and cortisol, Which will trigger the famous fight-or-flight state. Now, In case you don't know what that state is, Let's travel back in time a few thousand years and realize that our only choice to survive was to hunt and avoid being prey. And since then, Our bodies have evolved and adapt to that challenging scenario. So when we're in danger, Cortisol and adrenaline boost our performance, Our muscles will get stronger and faster, And the brain will accelerate and so other parts of our body, Like our heartbeat. Alright? So this is a state in which your survival is a priority, But it comes with a price. Those processes are and hormones are harmful for you. So in these modern times, When we have shelter and plenty of food sources, We honestly don't need to be cautious and look behind our shoulders all the time. But on the other hand, We are in a very competitive world, And sadly, The media is constantly bombarding us with negative stimuli to get us to buy stuff, Medicine, Insurance, Etc. If we don't develop the ability to handle anxiety, And no, This is not a part of the media's agenda to scare you into doing something like buying my courses or something like that. Well, If we cannot keep that anxiety in check, We are hurting our bodies. As you know, Stress is not something to trifle with. It takes a toll, And anxiety can escalate into panic attacks. Now, For most of the cases, We can keep anxiety at bay. And before I talk about solutions, I would like to share an anecdote from December 1991. I was going to the city of Guadalajara by car, And a friend of mine was driving. And without going into details, We had an accident. But luckily, Well, We're still alive. Now, The aftermath for me was that I developed fear when someone else is driving. And that trauma was so intense that getting in a car when someone else is in control always felt uneasy. And I'm sharing this because I want to emphasize that even if what you're thinking is based on the past or future, Your brain will always react. Now, It's time to change the focus because I don't want you to ponder too much on those negative ideas. So let's talk about what can we do about it? How can we fight anxiety? And the first and most important thing that we can do to calm down and to get a hold of ourselves is to realize that we are not reacting to an imminent threat. But if that were the case, Please do the best you can to go through the circumstance. I'm going to talk about a bit more about these specific scenarios later on. So, If this was triggered by the past, Well, It's behind you, And it's important to understand that you are reacting to something that doesn't exist anymore. So it doesn't matter how bad it was, Here you are, Here I am, We made it through. And if you think about it in that way, You will start steering your mind into ease. You are not bound to repeat that experience again. And by worrying about it, You are definitely not helping your case. So the faster you deal with anxiety, The better, Because you will prevent it from gaining strength and escalate. Think of it as a snowball that is rolling downhill. As it travels, It gains mass and speed, Right? So avoid a catastrophe by stopping it early on. And how can you do that? Well, It's very simple. Breathe as deeply, As slowly as you can. It is really that simple. And as soon as you do that, Your brain will shut down the release of cortisol and adrenaline. Your body will start to relax. It is so simple, Yet so overlooked. And I have a theory. Some people smoke to deal with stress, I know that, Although I do not smoke. And although their addiction to nicotine has a role to play, I believe that the fact that breathing deeper does have a calming effect. So if by any chance you smoke, Next time do an experiment. Put the cigarette in your mouth and without light in it, Simulate the process of smoking and see if you feel better. Give it a try. Okay, Now you're breathing deeply and slowly. What's next? Well, Shift your focus to something else. Listen to music, Read a book, Watch a movie, Cook, Play with your pet, Write in detail one of the best days of your life, Take a nap, You name it. The options are as abundant as your imagination. I personally recommend meditation. After all, Breathing deeply goes hand in hand with it. And here on Inside Timer you have enough content for the rest of your life, And that is literal. Now, Depending on what option to deal with anxiety you choose, Just be careful not to develop an addiction. Some people use things like food or alcohol or even worse to numb the emotions, So please bear that in mind. And by the way, If you are struggling with some extra weight, Worry about it literally makes it worse. It blocks your efforts to shed those additional pounds or kilograms. Why? Because cortisol raises your blood sugars during stressful times, And when those levels drop you will get hungry and your body will crave for the wrong and unhealthy type of food. Now, Cortisol is not the villain. It plays a role. It has a purpose, And it is part of a healthy system. For example, It helps you to wake up in the morning, But excessive amounts of it throw your body out of balance. Now, You can also talk to someone, Either a friend, Family, Or if needed a professional. And if there's no one available, Write or record your thoughts and then read or listen to them. Many times we just need to vent in order to feel better instead of locking up those emotions or trauma. And as you know, Many groups and therapies involve sharing. It is always helpful to know that there is always someone having a worse experience. We are very lucky. Please think about that. Hopefully we can choose to help people that are doing something wrong with their lives or they're going through a rough time. And when we do that, When we center our attention outside of us and go to other people's lives and give them time, Help, Or advice, This action can help us to heal ourselves and to see the forest as a whole instead of the tree that is blocking our vision. So next time you feel bad and want to feel relief, Do something nice for someone else, Something selfless. That is how we evolve and transcend. That is how we become the best version of ourselves. And that is how we go from worry and grief to gratitude and joy. Now, I said I was going to talk about this later. This is the time. What about those times when you know something unpleasant is going to happen? What can you do? Well, I see two options. And I'll illustrate the first one with one example from my life. For some of you, This is something I shared before, But it works well in this topic. You should take the bull by the horns. I remember when I was no older than nine years old, My mom told us that we were going to get vaccinated at night. And I wasn't sure if she needed to wait for my dad to return and keep us in check. But anyways, After some painful minutes, I said, Mom, Can you do it now for me? After all, She was the one with the know-how. She started to be a nurse. My dad was just crowd control because we were and still are three men. So imagine handling three terrified kids. Now, I need to be honest, It hurt and a lot. And yes, Tears were shed. But I felt so good to finally aim that horrible weight. And by the time that arrived, I felt relief for not being part of the execution. So the longer you avoid that situation, The more fear and anxiety you will gather. So I ask you two things. Can you just face it now? And if not, How soon? Now, The second choice. Do you have an alternate plan? Back to my anecdotes. One time around 20 years ago, I was about to be homeless, Since there was no income. And I was renting an apartment. But in the end, It worked out for me. And it really helped me to think about my options, Because I have relatives that could have sheltered me for some time, While I got back on my feet. So I did not need to feel that worried. And luckily, I was able to manifest a solution. And curiously, Around those times, I started to study the law of attraction. So there you go. That goes maybe back 20 years of my life. So if you know that the blow or the problem can be mitigated, You can worry less, And you can focus on how to turn the tides in your favor. Well, And I have a bonus tip. Let's say option 2. 5. Think about this. Nothing lasts forever. Everything is temporary. So whatever you fear now is going to end eventually. So please don't fret. Enjoy the present moment as much as you can. And let the generosity and love of the universe or God take care of you. I'm sure that many of you have had close calls. And in the end, Everything worked out. So remember that your fears don't always come true, At least in their full or worst potential. So remember, You're not alone. You are never alone. Life, Hopefully for you, Is also an adventure, But it has a due date. So don't waste time worrying. And if you do go through some tough times, Do yourselves a favor and don't suffer them more than once. In other words, Only be affected when it happens. Because remember, Your mind will make it real every time you think about it. So please just don't. So we're going to have a meditation. And what I'm going to ask of you, Like I said earlier, Is if there's something that worries you, Some of you have said that you have anxiety with dealing with interacting with people. Some of you may have anxiety because of your economics, Or maybe your health, Whatever it is. Please try to keep that subject matter close to you, Not to give it power, But on the other hand to heal it. We're going to do that. At some point, I'm going to raise my hands to send you energy. And in that moment, Feel free to put your hands like this and maybe rest your arms on your chest so you don't get tired of the weight of your hands. But at some point, I'm going to do that and help you to channel the energy of the universe. But that's something that you can do too. So it's nothing special that I do or anything. This is an ability that we all have. We just need to practice. So we're going to do the first recommendation that I shared, Which is breathing deeply. I'm going to count from one to three. And during those three numbers, Please breathe in as much air as you can take without hurting your lungs or feeling like you're going to blow up, Right? But as much as you can. And then I will make a pause of maybe two or three seconds. In that time, Please hold your breath. And we will exhale in five times from four to eight. So exhaling is going to take longer. And that is important. And if you cannot keep up with the actual one, Two, Three, And four, Five, Seven, Don't worry. Do as best as you can. Now, If you're feeling tension, For example, Here, Just exert some force, Contract your muscles strongly, And then release. And you will feel immediate relief. You can do that. It's either your shoulders, Your legs, Whatever it is. All right? And well, That's pretty much it. Let's start this meditation. And I hope you enjoy it. So we're going to breathe deeply. Inhale one, Two, Three. Exhale four, Five, Six, Seven, Eight. Now, You're starting to feel lighter, But also heavier. And it is because you're no longer putting effort to keep your body straight. And that's okay. Allow your body to relax. If you're sitting, Allow it to sink in that chair or your bed. And feel how you're getting lighter and lighter, That it's even difficult for you to keep your arms straight. You're resting. And this breathing is making you feel so much better. And let's breathe again. Inhale one, Two, Three. And exhale four, Five, Six, Seven, Eight. You are now in a secure environment. And you're surrounded by all of us. We are more than 90 people with the same purpose. To relax, To release anxiety, To feel good. And I have good news for you. But before I mention them, Let's breathe again. Inhale one, Two, Three. Exhale four, Five, Six, Seven, Eight. So what are those good news? Well, We are all connected. We are part of the same energy, The energy that created the whole universe. We are manifestations in the flesh of that energy. We are part of the same being. And this is good news because we can help each other by having good intentions for one another. We can ease the pain of other people. And especially now that we are here gathered, That we have a same purpose. We are sharing this bond, This unbreakable bond with each other. And we are helping each one of us to heal, To feel better, And also to manifest our dreams. Because guess what? When you feel better, You're allowing the universe to bring to your hands whatever you want to have or experience. Keep breathing deeply at your own pace. And just enjoy how air goes through your nose, Into your lungs. Feel all that oxygen, All that fresh air purifying your body. Now, We're going to travel. And I would like you to bring whatever it is that makes you feel anxiety. It could be a person, It could be a situation, Your job, Your economy, Your health, Whatever it is. Now we're standing on a beach, A beautiful beach. And you're alone. And you're facing the ocean. You're not wearing any shoes. You can feel the sand below your feet. And it's warm, It's pleasant. The sun is up, But it's not hot. Your skin feels warm. The heat of the sun feels as a caress to your skin. Now focus on the waves of the ocean that arrive to the beach. See their strength, Their power, And how loud they are. They are very loud, But they don't hurt your ears. Keep breathing deeply and feel the breeze of the ocean entering your lungs and healing you even further. Now, Take that situation or person or thing with your hands. And don't worry if it's a person. This is just symbolical. This is what they represent on your mind and not the actual situation or person. And present it to the ocean and start yelling at it saying that this is what has you worried, That this has been slowing you down. And as you do that, Realize that the sound of the ocean is so deafening that you cannot even hear your own words. You're screaming to the top of your lungs and yet your problems, Your worries, Cannot be heard. You just keep watching at the ocean, Wave after wave arriving to the shore, Washing your feet. So you decide to throw that concern into the ocean and you see how it goes away further and further. And now you're free. Keep feeling the warmth of the sun, The breeze of the ocean, The sand below your feet and the water washing your feet as well. As you keep breathing, You feel relief. You realize that your problem is not as big as the ocean. And now, You feel on your shoulder a warm hand. You don't need to look at that person. You know who that is. And that person is God, Is the universe standing by your side making you feel protected, Reassuring you that you're never alone, Enjoying the same view with you, Looking at the same ocean. You are never alone. You will never be alone. You can come to me anytime you want. I'm eager to hear from you. Tell me about anything that makes you happy. And also, Share anything that brings you down with me. I will help you to heal. This is not as difficult as you think it is, Because you are my children. You have my energy, My power, And you can change your reality. You can find a way to enjoy every single day of your life. And I want to be there with you. And that is a promise. I will be there. You can make me happy by acknowledging my presence, My love for you. We're going to get through this. I promise you that. Now I want to hug you. I want you to feel and listen how my heart beats for you, How much I care about you, How precious you are to me. You are unique and wonderful and perfect. You are the way I design you to be. I'm proud of you. You have done so much and greatness awaits for you. Let me kiss your forehead before you go to sleep. And give you sweet dreams and restful nights. Trust that everything is going to be alright. Put in my hands anything that is worrying you. Let me take it. Let me transform it. Allow me to give you love and gratitude and joy. Feel the warmth of my love for you. Feel my presence. Feel how we are connected because I'm thinking about you all the time. Feel free to live your life. Feel free to pursue your dreams. And whatever you choose, I will always be proud of you. I will always love you and support you. You are my dear child and I love you. Now take your hands and press them towards your chest. And let that energy heal you. And power up all your chakras starting from your heart. And we're going to breathe deeply one more time. One, Two, Three, Four, Five, Six, Seven, Eight. Okay, You can open your eyes now. Receive many, Many, Many blessings and I will talk to you soon. Bye bye.

Reviews

Loved this audio and meditation, I myself suffered from extreme paralizing anxiety, for many years, and with psoriasis, which was triggered by anxiety, and part of the anxiety was triggered also by the psoriasis lesions that at certain point of my life covered 60% of my body. A vicious circle. There were another reasons too, a lot of them. But aftet my mother's passing I decided to stop and change because, I was going directly to a hole and I had a sick partner to look after for, and needed to be strong. To change that I looked for help with two of my closest psichologists friends, one of them passed last Sunday 11/9. What is important in your audio is to first recognize the upcoming of anxiety as something that has to be controlled before becoming a serious problem. I am sorry I could not have the opportunity to have this lesson when needed, but never is late.
The meditation as always was great, I know G-d loves me because I healed, and loved the metaphor of G-d having a heart that beats hugging me. G-d loves you too, and He wants you to do what you do, to help people to heal and have a better life. G-d blesses your life.