Effective meditation for fear. Another powerful way to get rid of 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 understands that he is afraid of something, does not want to change his life, or is stuck in one place.

Hello. My name is Nicholas, I am 30 years old. I suffered from panic attacks for a very long time. Suddenly I became very scared, my heart almost jumped out of my chest, it seemed to me that I would die. And this could go on for a very long time. Yes, I have been a very anxious person. There was not a single day that did 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 drowned out my anxiety with alcohol, coffee and cigarettes. But this only aggravated the situation. After I discovered meditation against fear, the problem gradually went away on its own. As I later realized, this is due to a decrease in the activity of the amygdala. In addition, I 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.

Possibilities and Limitations of Meditation for Anxiety and Fears

Yes, indeed, various kinds of meditative 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 become stronger at the same time. 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 others endure this tragedy and not get into the loop. Almost all modern psychotherapeutic techniques (square breathing, aromatherapy, autogenic 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 neurosis and panic attacks directly.

Meditation techniques for anxiety and fear

There are many meditative techniques that differ in complexity. In general, there is 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 look at some meditation techniques 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:

We take a comfortable position.
Focus passively on the breath. You can help yourself with the words "inhale" and "exhale." Passive concentration means that we do not have to strive for the obligatory achievement of some effect. If we get distracted, it'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 at the same time. If we strain too much, there will be a reason for additional worries: we will start to get nervous that we can’t concentrate, and we will give up. This is a fatal mistake. There is no 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 in a square

This is another relaxation technique that is essentially meditative. Here we also concentrate on breathing, but at the same time we try to control it, and not just observe it. 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:

Inhale for four seconds.
Exhale for four seconds.
Hold your breath for four seconds.

After a few minutes of practice, increase the duration of each step by a second. Then maybe one more. The maximum you can. This technique increases heart rate variability. This indicator directly correlates with the level of stress in the body, as well as with a 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, you will also think more adequately. Among other things, in the course of this exercise, the brain is actively saturated with oxygen, which has a positive effect on the volitional qualities of the individual.

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 determine the belief that you want to introduce yourself (or a behavior model) and repeat it many times over a certain period of time.

For example: “unforeseen situations turn me on”. 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 pronunciation 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 much 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 if you repeat them for a month or more.

If you stubbornly fail, you can use the technique of Afformations. These are essentially the same affirmations, only posed in the form of a question. Here we do not just blindly suggest some thought to ourselves, but convince ourselves of its truth. That is, logical memory works here. This is meditation, because you need to pronounce the question for a long time, focusing 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 get rid of anxiety

It is also a meditation technique for panic attacks and anxiety, but of a much higher order: the well-known autogenic 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 take only 10 minutes.

In the first stage of autogenic training, a person alternately concentrates on the heaviness of the body, its warmth, breathing, calm heartbeat, breathing, and a feeling of coolness in the forehead. In the second stage, various affirmations and visualizations are used to inspire the necessary 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 directly. That is, you should not react to these emotions in the future. There is, and it's good. No, that's good too. After a while, the reflexes that are not reinforced by your behavior will go away on their own.

At the same time, despite the fact that meditation from anxiety and fear is very effective, it is clearly not enough. We still need to do a global reassessment of ourselves, our abilities, attitudes towards the world, to learn a more optimistic view of the world. But all this is impossible without the skills of awareness that meditation develops.

There are many other techniques, such as achulla fear meditation, but the techniques described above are enough to overcome your fear. You can also read other articles about meditation from fear. Remember, investing in yourself always pays off.

Text: Karina Sembe

This is done by Katy Perry and Lena Dunham, Anna Dello Russo and even David Lynch and Jeff Bridges. You don't need special clothes or high-tech shoes, you don't need a dedicated space, and in fact, you don't even need a coach. Besides, no side effects. Meditation is said to be the new yoga (and perhaps even more). Having migrated to our post-modernity from ancient religious practices, concentration techniques have proven their potential in terms of mind training.

Meditation "teaches" the brain to concentrate, cope with stress and anxiety, helps to return a sober look at the world. You can perceive meditation with skepticism and suspect practitioners of sectarianism, or you can, following thousands of scientists, recognize an effective brain simulator in the new trend and use it to learn 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 "to think over", "to mentally contemplate", "to develop 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 a deep reflection on an object or idea, with a distraction from external circumstances, the elimination of all factors that scatter attention, both external (sound, light) and internal (physical, emotional, intellectual stress). 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 taken from the arsenal of Eastern religious culture, where attention concentration techniques were used to transcend over the outside world. One of the first mentions of meditation goes 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. V ancient tradition the practice of meditation was ritualized, implying the repetition of phrases, often rhythmic, and the adoption of certain postures. Scientists distinguish not only Buddhist and Hindu, but also Christian, Islamic and Taoist traditions of meditation.

It has been proven that regular meditation Helps fight stress, improves sleep and develops empathy.

How did the phenomenon take root?
in the West

Meditation as an element of Buddhist practices was discussed in the West already in the Enlightenment, and from the end of the 19th century, meditation techniques began to be actively promoted in the West by popular gurus like Swami Vivekananda, friend and like-minded Nikola Tesla. Secular meditation as a Western form of Hindu meditation techniques emerged in India in the 1950s and made its way into the US and Europe almost immediately. By the early 1970s, 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 stress reduction, attention control and achieving emotional stability. Currently, meditation is actively used for the purposes of psychotherapy and psychological training and also as complementary medicine.

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

Where did skepticism come from
about meditation

Any culture, and even more so mass culture, is formed from trends that it generates, and it is no secret that these trends are not always friendly with logic. On the net, you can’t take a step without stumbling upon articles with headlines like “The influence of the phases of the moon on the fate of a person”, “How to cleanse the house of negative energy”, “Top 10 best natural antibiotics”. A fair skeptical look at deep YouTube tutorials on recovery female energy with the help of love meditation often extends to the perception of meditation techniques as such. Of course, everyone has a right to their toys - whether it's a 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.

Andy Puddicombe, creator of the Headspace meditation app and former Buddhist monk, never considered 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 clear.” Useful and sound conclusions can be reached in various ways, including through religious and philosophical practices. But in the arsenal of mankind there is also the scientific method, as well as the ability to think 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 distract yourself from obsessive thoughts.

Why meditation is considered a cure for anxiety

Physicians are increasingly using meditation techniques to treat anxiety. Anxiety disorder, which often afflicts successful and active people, is being talked about everywhere today - from scientific conferences and medical publications to fashion blogs and TV shows. Professor of psychology at the University of Massachusetts Lisabeth Roemer 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 things that are important to them , it can help solve the problem of anxiety.”

Anxiety can be difficult to recognize. It is easy to identify by a cramp in the abdomen or a characteristic pressure in the chest, but often anxiety takes on less obvious forms, hiding behind procrastination, perfectionism, or an increased desire for isolation. And if these are nothing more than ways to escape from reality, then meditation is just aimed at accepting this reality and reconciling with it. Among people who meditate, there were fewer cases of depression, panic attacks and anxiety.

What effect to expect
from meditation

During and immediately after meditation

“Meditation instantly activates areas of the brain associated with areas 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 by 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 several weeks of meditation

Scientists from Johns Hopkins University say: 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 worries about the little things and thoughts about something that did not happen, but 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 “fight at all costs” mechanisms in the brain, 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. Meditation-based exercises have also been scientifically proven to help improve sleep and even develop empathy, literally making 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 quite convincing results. scientific research. Neuroscientist Sarah Lazar spoke about them within the framework of the TEDxCambridge innovation development project, in particular, and scored 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 the 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 density of 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 for beginners, the most important thing is comfortable timing, and they advise you to determine a convenient time for meditation. It is desirable that it be the same time, in the morning or in the evening. Most experts recommend starting with 5-10 minutes of meditation, but coach, yogi, and entrepreneur Gabriel Bernstein suggests trying just 1 minute to start. The simplest and efficient technique is to simply follow the breath. You should not try to forcibly drive away all thoughts - it is better to just try not to develop them, allowing them to come and go.

For those who find it difficult to concentrate on their own or want to be interactive, there are a lot of applications to help. Market leader Headspace can be a complete meditation guide for beginners. True, there is only a ten-minute program in the public domain, and you will have to pay for a variety of exercises. Among the free applications, Calm is in the lead: it contains dozens of meditation exercises of various durations, as well as meditation programs from 7 to 21 days and programs to improve sleep.

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

Maria Efimenko

yoga coach

“The gong is a very powerful tool that is used during kundalini yoga. From the impact of the gong, a sound vibration arises, which relaxes the body well and nervous system. In addition, the sound of the gong is called sound massage - it helps to free the mind from mental garbage and get rid of the habit of controlling everything. Consciousness is freed from stereotypes, and chaotic thinking is streamlined. The same effect is obtained when using singing bowls.

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

How to learn to meditate

If the practice of collective meditation is not for you, try doing it on your own. This will require quite a bit - solitude, about ten minutes of free time and some kind of object that will help you concentrate your attention. It can be a candle flame, a sacred image, a symbol, or a rosary that many touch during meditation.

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

Anna Dunaevskaya

yoga practitioner

“Concentrate your attention on the chosen object and don't think about anything. Just watch, listen and look deep into yourself. Note the sounds of the world around you: a car alarm went off, a bird flew outside the window, water dripped from a tap, a neighbor’s voice was heard on landing. 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, like 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 without 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 newfound calmness will protect against stress, because a person begins to relate to what is happening differently and it is no longer so easy to piss him off.

Meditation techniques and their features

The Vipassana meditation technique advises focusing on your breathing, as tracking physical sensations helps you comprehend and control emotions and thoughts. basis transcendental meditation and mantra meditation is the sound of a mantra that can be repeated in the mind or aloud, 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 focuses on deep abdominal breathing and counting breaths, and in mindfulness meditation, every moment of life is lived as deeply as possible with a focus on breathing, chest movement, thoughts, feelings and sensations. The good thing about mindfulness practice is that it can be done while doing everyday activities, because its essence is the maximum awareness of what is happening in this second, and not life in automatic mode familiar to most people.

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

Creativity and hobbies are the best meditation

Psychologists advise under stress to engage in creativity - to sing, play musical instruments, draw, sculpt, write poetry. This is one of better ways meditation, because a person, doing what he loves, disconnects from the outside world and completely concentrates on the creative process. When you feel that 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 appliqué, embroidery, photography, modeling, writing poems and stories, origami and knitting - for harmony and tranquility. All your emotions can be invested in creativity and thus freed from their destructive effects on the psyche. This technique is called "art therapy" - healing with art. Art therapy allows you to survive psychological trauma, loss and crisis, it reveals internal forces a person and teaches you to constructively get rid of negative thoughts and emotions. Interestingly, for the first time this term began to be used in the 40s of the last century by the British doctor and artist Adrian Hill. He worked with patients in tuberculosis hospitals and noticed that those patients who are engaged in creativity recover faster and are constantly in a good mood, which also helps recovery.

But in fact, there is no mysticism here, 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, get rid of stress and solving psychological problems.

Types of modern art therapy

Knitting is a hobby for many women, but this activity is also an effective art therapy for body and soul. It relieves stress, fears and depression, because fine motor skills The hands are directly connected to the brain. If we also take into account 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 write poetry for harmony and relaxation, do puzzles, dance or listen to classical music. Fascinating 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 that are close to human experiences. At the same time, books should inspire the search for a solution and encourage active action - these can be biographies of great people, adventure or historical novels. Cinema and theater have a similar effect.

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

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

You will need a candle. It's better if it's beautiful scented candle from the store. But a simple church or household one is also suitable.

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

Make sure your body is relaxed. If you feel tension in any part of the body, for example, in the cervical region, gently massage this place.

Look at the candle flame, admire it. The element of Fire helps us burn negative emotions and experiences. Watch 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 gradually get rid of 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 makes the soul happy

Dancing is a great meditation to relieve stress. But not any dance can become a full-fledged meditation.

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

Stop in the center of the room, breathe slowly and deeply. Close your eyes for a minute.
Then turn on any rhythmic music you like.

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

Dance! Express your emotions in motion. Move your arms and legs and hips and head. Immerse yourself in the dance, let all your attention be focused on the movements.
Throw out the accumulated negative energy through dance. It will be great if you make some jumps. Don't be afraid to fool around. This is your time.
If you wish, you can sing or shout out sounds. Only negative words, swear words, etc. are prohibited. Leave only the positive.

Mandalas against stress

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

Mandalas for coloring can be bought at a bookstore or found on the Internet and printed on a printer. Here are a few examples (click on images to enlarge):

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

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

Then start painting the pattern. There is no need to approach this process rationally. Trust your instincts when choosing colors. Do what comes from the heart. During the concentrated coloring of the mandala, you will immerse yourself in meditation.

After completing the drawing, you will feel peace and satisfaction. A positive charge will appear that 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, in order for the effect to be complete, it is important to adhere to some rules.

Walk in parks, squares or in nature. It makes no sense to wander along a busy avenue.
Walk slowly and calmly. There's no hurry.
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 there are trees, flowers around me ...”

Look at leaves or tree branches. If you have 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 features of the time of year during which you walk. In spring, these are the blossoming buds of trees and blooming trees. In summer, lush greenery. Autumn is the 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. In order not to have to interrupt it ahead of time, dress for the weather so as not to freeze. Take a bottle of water with you. And take this time for yourself.

A walk in the rain has a special effect. If it's pouring rain, then walk no more than 10 minutes under an umbrella.

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

During a light rain, you can walk longer, the main thing is not to get wet. When the whole world is washed with raindrops, washing away all pollution from it, it is good to dream and immerse yourself in 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 the monasteries of Thailand, Malaysia and Indonesia. Igor will teach you meditation with amazing simplicity and ease and help you avoid common mistakes.
I suggest you go 5 short free lessons, during which you will meditate under the guidance of Igor. I'm sure you'll like it the way I did.

Physical exercise has a positive effect

Perhaps you thought about physical exercises. But to enter into a state of meditation, we need something else. Here are some options.

We are all familiar with stress to one degree or another. 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. Our body seems to refuse to function, and we can only dream of the former cheerfulness and lightness.

Studies show that stress has a negative impact on health, causing weight problems, heart attacks, Alzheimer's disease, diabetes, depression and gastroenterological 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 meditation to release fear and reduce stress.

Sit on 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 top of the head you are pierced by a beam of light that rushes up. Place your palms on your hips. Leave your belly soft. Close your eyes, look down, freeze for two minutes, feel peace.
Inhale deeply through the nose, filling the stomach, lungs, chest with oxygen - exhale through the mouth into reverse order: chest, lungs, stomach - as if gluing the stomach to the spine at the end. Such breathing effectively calms the sympathetic nervous system and deeply relaxes the body. Continue to breathe in this rhythm for three minutes.
With each breath, imagine what brings you happiness and joy (your children, animals, best friends, hobby, memory). With each exhalation, let go of what is pulling you down and oppressing you (financial problems, childhood grievances, complexes, an unpleasant colleague, health concerns).
Chant the mantra “Om” for the next minute as you exhale. At least three times.
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”.
Join your palms together and thank yourself, the world for everything you have. Remind yourself that you are a unique and priceless individual. Let go of fears and worries. Fill in the empty

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