An SOS Meditation to Unwind Anxiety

In this week’s directed meditation, teachers and writers Miley O’Brien present a exercise to eliminate anxiety by contacting soft and stable awareness when you are feeling pressure.

The most difficult part of experiencing anxiety is just realizing that helplessly is caught in the thought loops that make us feel trapped and stressful. Anxiety is difficult to eliminate, and we want to support the kind that can in fact help prevent the confusion of these troubled webs.

In this week’s directed meditation, teachers and writers Miley O’Brien present a exercise that helps you find your calm center re -use a soft, steady awareness when you are suffering from stress or anxiety.

SOS Meditation to Eliminate Anxiety

After each paragraph, stop and follow the guided meditation script below. Or listen to audio practice.

1. If you are playing this meditation, the chances are that something is feeling a bit stressful or anxious or the body and the brain are feeling really strained or wounded. I am here to recover your center and help you to help you in a soft and stable awakening.
2. Make sure you are sitting comfortably. Even if the mind is very busy or the body is really stressed, we are still making time to settle. You may even love to lie down on the ground or on a lounge chair or bed. When you get ready, let the eyes close slowly, if it feels well for you, knowing that you have this time and place.
3. Remember, you do not need to know anything or try to detect anything mentally. During this time you don’t really have to worry, and there is no harm in solving it. You have given yourself this time for meditation, so allow yourself to leave everything for a while and just be present, here and now in and now in and follow these instructions as much as you can.
4. Start to relieve any agenda from stress or anxiety, or in fact get rid of any part of your experience. Instead, we are going to practice resting at the moment as it is, and reconciliation with it.
5. Take some deep, slow and full breath in the stomach. As soon as you breathe, let the stomach swell like a balloon. As soon as you breathe, allow the stomach to soften and reduce. Once again, filling the stomach, a long stable and smooth breath. And then take a long, stable, smooth breath out. If anything about this exercise feels restless for you, let you feel free to breathe without hesitation. If there is a feeling of stress or stress for the air, you can make the breath more soft, and more subtle. Even you can like to have a hand or both hands on the stomach, so you can really feel the growing and falling feeling. Pay attention to the feeling of breathing in the abdomen and allow you to relax respiratory movement and solve you. You are doing great
6. When you breathe in the stomach like this, see if you may feel a bit more relaxed and relaxed with each breath. Stress and soften the body. Really surrender to your body weight in gravity, knowing that the bottom of your land is unable to lift and help you, and it is safe to relax here and now I can rest.
7. In the upper part of this next breath, if it feels right for you, breathing for the count of all three. So breathe and hold 1, 2, 3, and then let the breath go. Continue in the same way, breathing for the count of 3, and then let it go. If it does not feel good for any reason, continue as before.
8. Now, after taking the next breath, let the breath control at all. Let the body return to your natural rhythm of breathing, but keep focusing on this growing and falling feeling of stomach breathing. Again, you can keep one hand or both hands there and just feel the hands rising and falling. Just
9. When you follow the breath, if you disappear again at any point, this is not a problem. Each time you are attracted to a disturbance, note mentally yourself, Just thinking. Then, while feeling growing and falling on the stomach, guide your attention back to the breath. Riding on the breath waves for a moment, letting everything go, relax here at the present moment and breathe, provide yourself with the inner strength, to make yourself young. Consider how the body is being shaken and raised by the flowing feelings of breath.
10. Remember, disturbances are normal. Let you soften yourself at the present moment, while breathing as many times as you need. Continue such exercises.
11. When this process begins to draw closely, take another deep, slowly, wholeheartedly, and let it go. Likewise, two more, so breathing … and breathing. Once and in breathing, this time the shoulders wrap the breath slightly towards the ears. When you breathe, relax the shoulders. Then start rubbing your fingers and fingers. Open your eyes, look around the room, take colors and shapes around you.
12. When you are now preparing to go about the rest of your day, now intend to take more centralized energy with you in the rest of your day. Thank you for your practice. Go slowly with yourself today. And as always, let’s go out and be kind, be brave, and we want to see.