Almost all of us experience anxiety on some level at some point in our lives.
And although we may not be able to eliminate it completely,
Through meditation we can learn to manage it to reduce the impact it has on us.
One of the most effective ways to manage stress and anxiety is to notice it and know that we can distance ourselves from it by focusing our attention on breathing.
So let's start by sitting comfortably.
Can you relax your shoulders and jaw a bit?
Close your eyes.
Take three deep breaths in and out,
In and out,
In and out.
Now just let your breath resume its natural rhythm.
When you feel anxious,
Know that you have the choice to let the anxiety consume you or to simply notice the feelings of anxiety in your body or the stressful thoughts in your mind,
But then choose to breathe through it.
Anxiety increases your heart rate,
But focusing on making your breathing slower and longer reduces your heart rate.
This coping technique is simple and we'll practice it so you can use it anytime you feel stressed or anxious.
When tense feelings or stressful thoughts arise,
Don't try to chase them away.
Simply notice and make the choice to refocus your attention on your breathing.
Feel your breath move in and out of your body.
Feel it expand your chest and then travel back out again.
It might help to place your hand on your stomach or chest to feel the movement of your breath.
Continue to breathe in and out,
In and out,
Breathing deeply.
Now begin to focus on your exhalation.
Can you make your exhalation a little slower or a little longer?
Don't force it,
Don't force it,
Just pay attention to your exhalation.
Whenever you feel stressed or anxious it may make your breathing short or shallow,
So focusing on making each breath deeper and longer will help calm your body.
You can use this simple technique whenever you feel anxious.
Simply notice the stress and then redirect your focus to your breathing.
It might take three breaths or ten breaths for you to distance yourself from the anxiety,
Or maybe you'll need to listen to this meditation again to settle your mind and your body and for the anxiety to subside.
Your reactions to stress and anxiety have been reinforced over your lifetime,
So don't expect to eliminate anxiety completely by simply taking a few deep breaths.
But know that if you continue to practice this coping technique it'll get easier to notice moments of anxiety and to manage them without letting the stress control you.
Once more focus on your breathing,
Notice your breathing as the breath comes in and out of your body.
Take five more deep breaths.
Now slowly refocus on the sounds around you.
Move your fingers and toes a little,
Open your eyes.
Thank you for meditating with us and we look forward to seeing you tomorrow.
