A three-minute meditation to help with anxiety
Anxiety is hard and can lead to feeling emotionally drained and out of balance. It can impact all areas of our lives including our work, social, and home lives; the way we interact internally with our own selves and all our relations. Literally. If you suffer from chronic anxiety or just feel anxious upon occasion having a quick-fix tool in your tool bag is important so that you can reset your nervous system as soon as possible for your own health and well-being. This three minute breath technique can be done anywhere at any time and so why not give it a go and have it with you to support you.
Meditation is a fundamental part of managing anxiety and bringing balance back into our systems. If you have anxiety it’s important to have quick tools that address this on the somatic level so that you don’t get overwhelmed and or launch into a full blown panic attack. Learning this quick three-minute meditation gives you the opportunity to work constructively with what is happening inside you whenever, wherever you need to.
This simple meditation for emotional balance is a highly powerful and effective tool. As you feel negative or anxious emotions taking charge of your mind/body/spirit, you can stop and use this process to alleviate this stream and reverse course. This particular meditation also helps to encourage serenity, peacefulness, and awareness.
Benefits of This Meditation
Here are some benefits to this practice:
Alleviates anxiety
Helps calm nerves
Boosts relaxation
Enhances mindfulness
Relieves tension
Encourages peacefulness
Helps foster compassion
Prevents stress and anxiety
Helps connection with the inner self
How To Do This Meditation
The beauty of this particular process is that you don’t need a specific space in which to do it. Instead, you can practice it anywhere at any time. Whenever you feel that you need to alleviate anxiety and bring inner calm you can just do it.
Directions
Before you get started, drink a glass of cool water if possible.
Start by sitting in a comfortable cross legged position or any a chair with a straight spine. Cross your arms and put each of your hands beneath the opposing armpit. Lock them into place and keep them firm.
Ensure that your back and spine is as straight as possible. Bring your head upward and your chin in toward your chest. Keep that posture.
Next, slow your breath and close your eyes. You should find that you instantly begin to relax.
Concentrate your focus on your breaths — they should be slow and continual. You should aim for around four deep breaths per minute. Relax.
Continue for between 3 and 11 minutes.
Beginner’s Tip: When you first start out, you may find it’s hard to slow your breath. Just relax and set that intention and your breath will follow. . Should you find that you’re getting short of breath, be sure to relax. Take things at your own pace and avoid pushing yourself too hard.