Track 4: Managing Anxiety & Releasing Tension - Letting Go

Track 4: Managing Anxiety & Releasing Tension (Letting Go of Anxiety and Stress Program)

Are you having a hard time coping with stress? It’s time to let go of these two toxic things with the help of Music Nutrition’s Letting Go of Anxiety and Stress Guided Meditations! It contains 5 tracks that are guided and very practical in helping you apply techniques in everyday situations to manage and prevent stress. Some tools are progressive music relaxation and specific breathing tools.

Transcript

This next section provides some tools for managing anxiety. You might find that some of these will be very beneficial for you if you want something that's fast and helps you get connected to your body and bring your anxiety and stress levels down very quickly. So we're going to go through a few of those. Just press pause between the techniques as you practice each technique on your own. The first one is called the 7x7x7 meditation. The 7x7x7 meditation is a wonderful way to get in sync with your breath and your heartbeat and it helps stop the very very busy mind. It's something physical that you can focus your attention on. So go ahead locate your pulse or your heartbeat. You can do so by finding it under your ear or on the side of your neck. Just the side of the Adam's apple. Go ahead and see if you can feel your heartbeat. If you're having trouble feeling it there then place your hand on your other hand on the inside of your wrist. Go ahead and just check in with what your pulse feels like. This is an ancient technique used by the yogis. To begin you first inhale and exhale through your mouth. Then you begin breathing through the nose and as you inhale one breath. That one breath is going to last seven heartbeats. The exhale also lasts seven heartbeats and you do this cycle seven times. If you lose count you breathe in and out your mouth. So I'm going to do this technique with you. I place my hand on my wrist on the inside of my wrist or at the side of the neck. I breathe in and out my mouth and then begin the cycle number one. Breathing in through the nose for seven counts of my heartbeat. Breathing in two three four five six seven and I breathe out two three four five six seven. That was one cycle and to help me keep count I'll breathe in and count it this way two two three four five six seven out two three four five six seven then three two three and so on. And then the fourth cycle. This is a wonderful process to calm and divert your mind to concentrate on hearing your heartbeat concentrating on your breathing and sinking in. You can press pause and play with that technique for a few moments.