Effective meditation against fear. Another powerful way to relieve anxiety

Meditation techniques for anxiety and fears allow you to relax, continue to live in normal rhythm, lead away from problems, allowing you to forget about their existence once and for all. Such techniques are what is needed for a person who realizes that he is afraid of something, does not want to change his life, or is stuck in one place.

Hello. My name is Nikolay, I am 30 years old. For a very long time I suffered from panic attacks. Suddenly I became very scared, my heart almost jumped out of my chest, it seemed to me that I was going to die. And this could go on for a very long time. And in my life I was a very anxious person. Not a day was there a reason that would not alarm me. Moreover, I knew that they were all fictional, but understanding this did not prevent me from feeling all these fears and following their lead.

I stifled my anxiety with alcohol, coffee and cigarettes. But this only aggravated the condition. After I discovered meditation against fear, the problem gradually went away on its own. As I later realized that this is due to a decrease in the activity of the amygdala. I also learned to accept my fear. As it turned out, the so-called "fear of fear" is more terrible. Meditation also helped to get rid of panic attacks.

Opportunities and Limitations of Meditation for Anxiety and Fears

Yes, indeed, various kinds of meditation techniques are now even used in psychotherapy, and quite successfully. Moreover, meditation helped people who fell into terrible life circumstances (for example, in a concentration camp) and at the same time become stronger. This happened to the famous psychologist Viktor Frankl, who was imprisoned by the Nazi authorities in this terrible place.

But thanks to meditative techniques, he was not only able to grow up himself (he lived, by the way, to 93 years old), but also to help the others to endure this tragedy and not get into the noose. Almost all modern psychotherapeutic techniques (breathing in a square, aromatherapy, autogenous training) are based on a meditative principle. Therefore, the range of possibilities is wide. There are no restrictions, because with the help of meditation, people are treated for neuroses and panic attacks directly.

Meditation techniques for anxiety and fear

There are many meditation techniquesdiffering in complexity. In general, it makes no difference which one to use, they all have approximately the same effect, but they also have characteristic features. For example, with the help of some you can focus on solving specific psychological problems, complexes, while others allow you to develop reflection skills and learn to draw the right conclusions from difficult life situations. Let's consider some of the techniques of meditation for fears and phobias in more detail.

The simplest meditation

Yes, let's call it that. Because the instructions for its implementation fit in one paragraph. See for yourself:

1. We take a comfortable position.
2. We passively focus on breathing. You can help yourself with the words "inhale" and "exhale". Passive concentration means that we do not need to strive for the obligatory achievement of any effect. If we are distracted, that's okay, we return to the starting point as soon as we notice that we are thinking about something else.

Passive concentration is when we are both focused and relaxed. If we strain too much, there will be a reason for additional experiences: we will start to get nervous that we cannot concentrate, and we will give up. This is a fatal mistake. There is no such thing as a failed meditation to get rid of fear and anxiety. Even if it seems to you that today it went badly, there will still be a positive effect.

Breathing square

This is another relaxation technique that is essentially meditative. Here we also concentrate on the breath, but at the same time we try to control it, and not just observe. It is better to combine this technique with the previous one, then you can achieve maximum effect... This technique was taken from yoga, but is actively used in psychotherapy. It is also very simple:

1. We inhale for four seconds.
2. Exhale for four seconds.
3. We hold our breath for four seconds.

After a few minutes of practice, increase the duration of each step by a second. Then you can take one more. As much as you can. This technique increases heart rate variability. This indicator directly correlates with the level of stress in the body, as well as with the tendency to addiction.

Tests showed that alcoholics with high heart rate variability were less likely to relapse. In addition to the fact that after this technique you will feel better, so you will think more adequately. Among other things, during this exercise, the brain is actively saturated with oxygen, which has a positive effect on the volitional qualities of the personality.

Affirmations and Afformations

These techniques are not aimed at eliminating the symptom of anxiety itself, but at its cause. The technique is extremely simple. You need to identify the belief that you want to introduce yourself (or behavior model) and repeat it many times over a period of time.

For example: "unforeseen situations light me up." Ideally, you should come up with a verbal formula, then it will work best. Yes, affirmations can be called a kind of meditation, because a person concentrates on a single object that is repeated many times (outwardly it resembles the recitation of a mantra, but the meaning here is psychological, not religious).

The only point: there may not be an instant result. It all depends on how well you have trained the ability to self-hypnosis. Over time, you will learn how to do this, and sometimes one session may be enough. But in fact, the belief must be internalized by the subconscious. Mechanical memorization works much worse than meaningful memorization, so it will take longer. So the maximum effectiveness of affirmations can be achieved by repeating them for a month or more.

If you stubbornly fail, you can use the afformation technique. These are essentially the same affirmations, only posed in the form of a question. Here we do not just blindly instill in ourselves some thought, but we convince ourselves of its truth. That is, logical memory works here. This is meditation, because you need to say a question for a long time, concentrating on it as much as possible, like a mantra. We see that meditation techniques are completely different and lead to different results.

Another powerful way to relieve anxiety

It is also a meditation technique for panic attacks and anxiety, but of a much higher order: the well-known autogenous training. It combines 7 or even 8 various meditations into a single system, which gives the maximum result.

As you learn autogenic training, the time it takes to relax becomes less and less. If at first a person needs at least half an hour, then with experience it will only take 10 minutes.

At the first stage of autogenous training, a person alternately concentrates on the heaviness of the body, its warmth, breathing, calm heartbeat, breathing and the feeling of coolness in the forehead. In the second stage, various affirmations and visualizations are used to inspire the desired beliefs.

conclusions

Your desire to get rid of anxiety and fear is very commendable. At the same time, remember that meditation teaches you to experience these emotions "here and now", not getting involved in them, but perceiving them directly. That is, you should not react to these emotions in the future. Yes, and good. No, that's fine too. After a while, reflexes that are not supported by your behavior will go away on their own.

At the same time, despite the fact that meditation for anxiety and fear is very effective, it is clearly not enough. It is also necessary to make a global reassessment of oneself, one's abilities, attitude to the world, to learn a more optimistic view of the world. But none of this is possible without the skills of mindfulness that meditation develops.

There are many other techniques, such as achulla meditation for fear, but the techniques described above are enough to overcome your fear. You can also check out other articles on meditation for fear. Remember: investing in yourself always pays off.

Text: Karina Sembe

Katy Perry and Lena Dunham, Anna Dello Russo and even David Lynch and Jeff Bridges do it. You don't need special clothes or high-tech shoes for this, you don't need a designated place and, in fact, you don't even need a coach. Moreover, no side effects... They say that meditation is the new yoga (and maybe even more). Having migrated to our postmodernity from ancient religious practices, concentration techniques have proven their potential for training consciousness.

Meditation "teaches" the brain to concentrate, cope with stress and anxiety, and helps to return a sober view of the world... You can be skeptical about meditation and suspect practitioners of sectarianism, or you can, following thousands of scientists, recognize an effective brain trainer in the new trend and use it to learn how to distract yourself from painful thoughts about the deadline.

What is meditation

The word "meditation" comes from the Latin meditari, which in different contexts means "ponder", "mentally contemplate", "generate ideas." The term "meditation" was also used as a translation of the name of Eastern spiritual practices (in Hinduism it is dhyana, and in Buddhism it is Zen). These concepts have the same meanings: "mentally contemplate", "reflect".

In dictionaries, meditation is defined as deep reflection on an object or idea, with distraction from external circumstances, elimination of all factors that scatter attention - both external (sound, light) and internal (physical, emotional, intellectual tension). You can also find meanings that are closer to the everyday understanding of meditation - for example, the state of inner concentration or various actions to achieve it.

Meditation techniques are drawn from the arsenal of Eastern religious culture, where concentration techniques were used to transcend the outside world. Some of the first mentions of meditation go back to the Vedas, ancient Indian scriptures of a religious and philosophical nature, which were created from about the 16th to the 5th century BC. e. IN ancient tradition the practice of meditation was ritualized, involving the repetition of phrases, often of a rhythmic nature, and the adoption of certain postures. Scientists distinguish not only Buddhist and Hindu, but also Christian, Islamic and Taoist traditions of meditation.

Regular meditation has been proven tohelps combat stress, improves sleep and develops empathy.

How did the phenomenon take root
in the West

Meditation as an element of Buddhist practices received discussion in the West already in the Enlightenment, and since the end of the 19th century, meditation techniques have been actively promoted in the West by popular gurus like Swami Vivekananda, friend and associate of Nikola Tesla. Secular meditation as a western form of Hindu meditation techniques emerged in India in the 1950s and almost immediately made its way into the United States and Europe. By the beginning of the 70s, only english language there have been over a thousand studies on meditation.

Secular meditation involves a variety of techniques and instead of focusing on spiritual growth, it offers an emphasis on reducing stress, controlling attention, and achieving emotional stability. Currently, meditation is actively used for psychotherapy and psychological trainingand also as complementary medicine.

There is a stereotype that meditating is sitting and doing nothing. In fact, it is solid and painstaking work with your own psyche and physiology - the same training, only not for muscles, but for the brain. In the West, two main types of meditation have taken root: transcendental meditation with concentration on a mantra, that is, a word, sound or phrase repeated aloud or mentally, and mindfulness editation, during which concentration occurs on the breath.

Where did skepticism come from?
about meditation

Any culture, let alone a mass one, is formed from trends generated by it, and it is no secret that these trends are not always friendly with logic. One cannot step on the Internet without stumbling upon articles with headlines such as "The influence of the phases of the moon on human destiny", "How to cleanse the house of negative energy", "Top 10 best natural antibiotics". A Fair Skeptical Look at Deep YouTube Recovery Tutorials female energy with the help of love meditation it is often extended to the perception of meditation techniques as such. Of course, everyone has a right to their toys - whether it's PlayStation or chakra opening. On the other hand, it is worth learning that meditation does not necessarily come with Buddhism, yoga, veganism - and further down the list.

The creator of the Headspace meditation app and former Buddhist monk Andy Paddicomb never perceived meditation as a religious practice: "I did it, rather, in order to understand my own consciousness, to find a state in which consciousness becomes more calm and pure." Useful and sound conclusions can be reached in different ways, including through religious and philosophical practices. But in the arsenal of mankind there is also a scientific method, as well as the ability to reason logically. There is nothing mystical about closing your eyes and breathing deeply, but a couple of minutes of such simple exercises will allow you to calm down and escape from obsessive thoughts.

Why meditation is considered a salvation from anxiety

Doctors are increasingly using meditation techniques to treat anxiety. Anxiety disorder, which often affects the successful and active, is spoken about today everywhere - from scientific conferences and medical publications to fashion blogs and TV shows. Lizabeth Roemer, professor of psychology at the University of Massachusetts, believes that meditation has great therapeutic potential in this direction: “If people learn to perceive what is happening at the moment with acceptance and kindness and if they manage to apply this skill in life in such a way as to maintain interest in important things for them it can help solve the anxiety problem. "

Anxiety can be tricky to recognize. It can be easily identified by abdominal cramps or characteristic chest pressure, but often anxiety takes on less obvious forms, hiding behind procrastination, perfectionism, or increased cravings for isolation. And if these are nothing more than ways to escape from reality, then meditation is precisely aimed at accepting this reality and coming to terms with it. There are fewer cases of depression, panic attacks, and anxiety among people who meditate.

What effect to expect
from meditation

During and immediately after meditation

“Meditation instantly activates areas of the brain associated with regions such as the lateral prefrontal cortex. These zones are responsible for controlling feelings of anxiety, excitement and fear, ”explains Rebecca Gladding, MD, a clinical psychiatrist at the University of California, in her book You Are Not Your Brain. And according to research from the Institute of Medical Sciences in India, after 15 minutes of meditation, there is a decrease in heart rate and stabilization of the reactions of the nervous system.

After weeks of meditation

Scientists from Johns Hopkins University claim: the more often you practice meditation, the more actively you "pump" the corresponding areas of the brain - as a result, your emotional condition stabilizes. The fact is that in most cases, stress arises from worrying about trifles and thinking about something that has not happened, but it can happen - from the prospect of a missed deadline to the risk of being late for an important meeting. Such anxiety triggers a number of mechanisms in the brain to "fight at any cost", including stimulating the release of cortisol, which is called the stress hormone. It turns out that regular meditation can lead to a decrease in the level of cortisol secretion. It is also scientifically proven that meditation-based exercise can help improve sleep and even develop empathy, which literally makes us more compassionate.

Long term

Regular practice of meditation can have beneficial effects on changes in the physical structure of the brain. The claim sounds incredible, but is based on convincing results. scientific research... In the framework of the TEDxCambridge innovation development project, the neuroscientist Sarah Lazar spoke about them, in particular, and gained almost 700 thousand views on YouTube ... The brain is capable of neuroplasticity, that is, the construction of new cells and connections. When we meditate, the area of \u200b\u200bthe brain that makes us take things personally relaxes, and the area that is responsible for empathy activates its work. Even two months of regular meditation lowers the gray matter of the amygdala, the focus of fear and anxiety, and increases the density of the gray matter of the hippocampus, which is responsible for the formation of emotions and the transition of short-term memory to long-term memory.

How to start

Professionals say that the most important thing for beginners is comfortable timing, and they advise you to determine a convenient time for meditation. It is desirable that it was the same time, in the morning or in the evening. Most experts recommend starting with 5-10 minutes of meditation, while coach, yogi and entrepreneur Gabriel Bernstein recommends trying just 1 minute to get started. The simplest and efficient technique is to simply follow the breath. You shouldn't try to forcefully drive all thoughts away - it's better to just try not to develop them, letting them come and go.

For those who find it difficult to concentrate on their own or want interactivity, there are a lot of applications to help. Market leader Headspace can be a complete beginner's guide to meditation. True, only a ten-minute program exists in the public domain, and you have to pay for the variety of exercises. Calm leads the free app with dozens of meditation exercises of varying duration, meditation programs from 7 to 21 days, and sleep improvement programs.

Many psychotherapists believe that all diseases arise in our minds, especially at the moment when we admit the very thought of diseases. One of the ways to get rid of stress is meditation, thanks to which brain cells are constantly renewed, damaged brain areas are restored - this discovery was made by Harvard scientists in 2011. However, the main objective meditation - to turn off the rapid flow of thoughts, drown out the ever-chattering inner voice and not think about anything. At first glance, the task seems very difficult, so it is better to start the practice of meditation in a group with an instructor. Firstly, in a group it is much easier to relax, and secondly, you can try very interesting and unusual practices, for example, gong meditation.

Maria Efimenko

Yoga coach

“The gong is a very powerful tool that is used during Kundalini Yoga practice. A sound vibration arises from the gong strike, which relaxes the body well and nervous system... In addition, the sound of the gong is called sound massage - it helps free the mind of mental garbage and get rid of the habit of controlling everything. Consciousness is freed from stereotypes, and chaotic thinking is ordered. The same effect is obtained using singing bowls. "

Bioenergy therapist Ilya Dunaevsky explains it this way: “The beat of a gong or the sound of a singing bowl creates a sound vibration in space, which reflexively causes a person to calm down. In Tibet, singing bowls are considered a powerful tool for therapeutic effects on the body, they harmonize space, raise our energy by new level and charge you with the positive. "

How to learn to meditate

If the practice of collective meditation is not for you, try doing it yourself. This will require very little - solitude, ten minutes of free time and some object that will help focus your attention. It can be a candle flame, a sacred image, a symbol, or a rosary, which many touch during meditation.

Yoga practitioner Anna Dunaevskaya advises keeping your back straight so that the energy flows freely along the spine, since a round back immediately de-energizes the body, and the person immediately begins to fall asleep.

Anna Dunaevskaya

Yoga practitioner

“Concentrate on the chosen object and do not think about anything. Just observe, listen and look deep into yourself. Take note of the sounds of the world around you: the car alarm went off, a bird flew past the window, water dripped from the tap, a neighbor's voice sounded on staircase... Do not analyze these sounds, do not mentally say “a bird has flown” and do not think about it - just try to hear every sound outside and inside you completely detached. Thoughts will interfere and confuse you, reminiscent of annoying flies, but you still return your mind to silence and listening. Each time this process will bring you more and more pleasure. Start your meditation practice for a minute and gradually increase its duration. Some meditate for half an hour, not noticing how time flies, and if they manage to actually stop internal dialogue, such people are no longer aware of stress and depression ... "

However, according to psychologists, even 10-15 minutes of meditation a day will help to cope with any psychological problems, and the acquired calmness will protect from stress, because a person begins to relate to what is happening differently and it is no longer so easy to lose his temper.

Meditation techniques and their features

The vipassana meditation technique advises focusing on your breathing, as tracking physical sensations helps to comprehend and control emotions and thoughts. The basis transcendental meditation and mantra meditation is the sound of a mantra that can be repeated in the mind or out loud, and this sound vibration is considered the strongest, since it not only purifies the body, emotions and mind, but also fills the soul with divine light and higher spirituality.

Zen meditation concentrates on deep abdominal breathing and counting breaths, while in mindfulness meditation, every moment of life is lived as deeply as possible, focusing on breathing, chest movement, thoughts, feelings and sensations. Mindfulness practice is good because it can be done by doing everyday activities, since its essence is the maximum awareness of what is happening in a given second, and not life in automatic modefamiliar to most people.

There is also metta meditation - meditation loving kindnesswhen a person directs streams of love to the people around and all living beings in the Universe with a wish for their well-being. And then there is kundalini meditation, meditation on the chakras, on the third eye, visualization, affirmations and other techniques that help calm the mind and know oneself. Meditation is part of yoga, but - effective method fight stress.

Creativity and hobbies are the best meditation

Psychologists advise to engage in creativity when stressed - sing, play on musical instruments, draw, sculpt, write poetry. This is one of better ways meditation, since a person, doing what he loves, disconnects from the world around him and completely concentrates on the creative process. When you feel that your emotions are out of control and you are overwhelmed with suffering, despair and pain, take a sheet of paper, paints or pencils and draw. It is good to do applique, embroidery, photography, sculpting, writing poetry and stories, origami and knitting - for harmony and tranquility. All your emotions can be invested in creativity and thereby free yourself from their destructive effects on the psyche. This technique is called "art therapy" - art healing. Art therapy allows you to survive psychological trauma, loss and crisis conditions, it reveals inner strength person and teaches you to constructively get rid of negative thoughts and emotions. Interestingly, this term was first used in the 40s of the last century by the British doctor and artist Adrian Hill. He worked with patients in tuberculosis hospitals and drew attention to the fact that those patients who are engaged in creative work recover faster and are constantly in a good mood, which also helps in recovery.

But in fact, there is no mysticism, because a favorite profession, creativity, an interesting hobby is harmony that heals the soul and body ... By the way, in art therapy there is no goal to make a person an artist, poet or sculptor, the main thing is to work with emotions, to get rid of stress and solving psychological problems.

Types of modern art therapy

Knitting is a hobby for many women, but it is also an effective art therapy for body and soul. It relieves stress, fears and suppressed states, because fine motor skills hands are directly connected to the brain. If we also consider that there are many biologically active points on the palms, as well as on the feet, it becomes clear why knitting has such a beneficial effect on the psyche and health.

Many people write poems for harmony and relaxation, collect puzzles, dance or listen to classical music. An exciting hobby origami also has a powerful psychotherapeutic effect on a person, calming and giving strength to get out of stressful situations... Psychologists also recommend bibliotherapy - reading books that describe situations close to human experiences. At the same time, books should inspire people to find a solution and encourage them to take action - these can be biographies of great people, adventure or historical novels. Film and theater have a similar effect.

Hello, friends. In the hustle and bustle of life, we often face anxiety and stress. Accumulating, they negatively affect our peace of mindcause irritation and anger. In this article, we will talk about meditation for stress and anxiety.

Most meditation practices carries an anti-stress effect. Let's consider a few of them.

You will need a candle. Better if it's beautiful scented candle from the store. But a simple church or economic one will also do.

Retire to the room. Sit comfortably and relaxed on an armchair, sofa, or chair. Turn off the lights or draw the curtains to darken the room. Light a candle.

Keep your body relaxed. If you feel tension in any part of your body, such as the cervical region, massage the area lightly.

Look at the candle flame, admire it. The Fire Release helps us burn off negative emotions and experiences. Observe the change in the light, its movements and impulses.

Try to stop extraneous thoughts. If work questions come to mind again, gently move away from them, plunging mentally into the warm and soft flame of a candle. You are gradually releasing the accumulated stress.

Watch your breath, slow it down, feel the inhalation and exhalation. Let your breathing become calm and deep. You will enter a state of meditation. Stay in this state for as long as you want, but not less than 15 minutes.

Dancing pleases the soul

Dance is a great meditation to relieve stress. But not every dance can become a complete meditation.

To achieve the desired state, you need to follow a sequence of actions.

• Stay in the center of the room and breathe slowly and deeply. Close your eyes for a minute.
• Then play whatever rhythmic music you like.

An important condition is music without words. Words will distract you and make you delve into the texts. And this will not allow you to enter a meditative state.

• Dance! Express your emotions with movement. Move your arms and legs and hips and head. Immerse yourself in the dance, with all your attention focused on the movement.
• Throw out the accumulated negative energy through the dance. It will be great if you take a few jumps. Don't be afraid to fool around. This is your time.
• If the desire arises, you can sing or shout sounds. Only negative words, curses, and so on are prohibited. Leave only the positive.

Anti stress mandalas

Mandala is a geometric pattern that has sacred meaning... However, there are also modern interpretations that do not carry any religious significance. Contemplation of the many small elements of the pattern draws you into meditation.

Coloring mandalas can be bought at a bookstore or found on the Internet and printed on a printer. Here are some examples (click on the pictures to enlarge):

Retire where no one bothers you. By the way, in the summertime this practice can be carried out in the park on a bench.

Prepare your mandala drawing and colored pencils. Look at the picture for a couple of minutes, think about what it might mean.

Then start coloring the pattern. There is no need to be rational in this process. Trust your flair for color matching. Create what comes from the heart. As you focus on coloring the mandala, you will immerse yourself in meditation.

After completing the drawing, you will feel peace and satisfaction. A positive charge will appear, which will not allow stress to take over your mind again.

It's time to take a walk

Walking in nature serves as a natural meditation against stress and anxiety. However, for the effect to be complete, it is important to adhere to some rules.

• Walk in parks, squares or nature. There is no point in wandering along a busy avenue.
• Walk slowly and calmly. There is no need to rush.
• If thoughts about business, problems or work appear in your head, tell yourself: "All this is very important, but I will think about it later ... And now around me are trees, flowers ..."

Examine the leaves or branches of trees. If there are flowers in front of you, be sure to enjoy them, inhale the aroma, admire the beauty of each flower.

Enjoy the diversity of nature. Find the specific times of the year during which you are walking. In the spring, these are the blossoming buds of trees and blooming trees... In summer, lush greenery. Autumn is a carnival of colored leaves. And in winter - the kingdom of snow or gloomy tree trunks, which also have their own charm.

You will certainly feel the meditative effect after half an hour of walking. So that you do not have to interrupt it ahead of time, dress for the weather so as not to freeze. Take a bottle of water with you. And devote this time to yourself.

Walking in the rain has a special effect. If it is pouring rain, then walk for no more than 10 minutes under an umbrella.

Allow yourself to be in the middle of the elements, be inspired by its strength and power. Then return home, take a hot shower, and have some warm tea.

During a light drizzling rain, you can walk longer, the main thing is not to get wet. When the whole world is washed with raindrops, washing away all impurities from it, it is good to dream and plunge into contemplation.

The Most Effective Way to Learn Meditation Is to trust the Teacher. Friends, I want to recommend you my mentor, with whom I once learned to meditate. This is Igor Budnikov, he himself studied meditation in monasteries in Thailand, Malaysia and Indonesia. Igor will teach you meditation with amazing simplicity and ease and will help to avoid common mistakes.
I suggest you go 5 short free lessonsduring which you will meditate under the guidance of Igor. I'm sure you will like it, as I liked it.

Exercise has a positive effect

You've probably thought about physical exercise. But to enter the state of meditation, we need something else. Here are some options.

We are all more or less familiar with stress. The fact that such a "holiday" comes to us can be felt by exhausting insomnia, a feeling of tension in the stomach, constant melancholy and inexplicable fatigue. It is as if our body refuses to function, and the former cheerfulness and lightness we only dream about.

Studies show that stress negatively affects health, triggering weight problems, heart attacks, Alzheimer's disease, diabetes, depression, and gastrointestinal problems. This is just a rough list of diseases that are caused by our favorite concerns. So how do you worry less in our crazy world? Try this 6-minute fear-relieving and stress-relieving meditation.

1. Sit in a chair. Feet on the floor parallel to each other, heavy, as if taking root into the ground. Move to the edge of the chair, straighten your back - imagine that from the coccyx to the crown of your head, a ray of light penetrates you and rushes up. Place your palms on your hips. Leave the belly soft. Close your eyes, look down, freeze for two minutes, feel peace.
2. Inhale deeply through your nose, oxygenating your stomach, lungs, chest - exhale through your mouth into reverse order: chest, lungs, belly - as if gluing the belly to the spine at the end. This breathing effectively calms the sympathetic nervous system and deeply relaxes the body. Continue breathing in this rhythm for three minutes.
3. With each breath, imagine what brings you happiness and joy (your children, animals, best friends, hobby, memory). With each exhalation, let go of what pulls you down and oppresses you (financial problems, childhood grievances, complexes, an unpleasant colleague, health concerns).
4. For the next minute, as you exhale, chant the mantra Om. At least three times.
5. Take a few calm breaths and start repeating: "I ...". Choose any word that reflects the state you want. For example, "I am safe", "I am loved", "I am happy."
6. Put your palms together and thank yourself, the world, for everything you have. Remind yourself that you are a unique and invaluable person. Let go of fears and worries. Fill in the vacated

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