5 Step Guide + 15min Meditation to Reduce Anxiety
You would think that with all the advancements we’ve made in technology, agriculture, living standards, security, etc it would have made us feel more at ease and content. However, throughout the history of the human race there has been no measurable improvement in our average level of happiness. In fact, levels of depression, anxiety and stress have never been higher! To me this is baffling! We’re an incredibly smart species, yet we still haven’t been able to figure out collectively how to be happy.
This guide lays out specific steps that can be followed in order when you are either feeling anxious or stressed.
Step 1: Three Deep Breaths
We forget the importance of breath. It is the most important element to human life. Period. We can live without food for a few weeks. Without water for a few days. Air? About 15 minutes or so. Yet we take it so for granted. That’s why when ever we’re feeling out of sync with life, e.g. stressed or anxious our breath becomes shallower. So the first and most important step to take when you’re feeling anxious is to stop, and breath.
Three long deliberate breaths is all is takes to settle the nervous system and bring yourself back into balance.
Close your eyes. Breath in as deep as you can through the nose for the count of eight. Hold the breath for another count of eight and then release the breath out through the mouth for a final count of eight. Repeat this three times.
Total time requirement = 3 Minutes
Step 2: One thing you’re grateful for
Once feeling a little settled go straight into thinking (or even better, writing down) one thing your grateful for. The more simple and basic, the better. What this does is it pulls the brain out of worry & anxiety and forces it to think of something that is good and present, right here, right now. Think about the fact that you have supportive, great friends around you, a loving family, maybe the fact that you have the ability to find any answer you wish at you fingertips. These are all blessings and a reminder to yourself that there is always something to be grateful for.
Total time requirement = 2 minutes
Step 3: Fifteen minute walk or jog in nature
Just like thinking of one thing you’re grateful for pulls your mind out of an anxious state. Removing yourself physical from the environment you’re feeling anxious in, increases the probability of sustaining a calmer state. The ideal place I would recommend you take yourself is into a nature setting for 15 minutes. The local park or beach are perfect! Once you’re there, simply walk around and take in everything that is around you. Be curious about everything around you. Examine the different shades of bark the trees. How the clouds are moving above you. Lay in the grass and take a follow the life of an ant for a couple of minutes. Just simply observe and take it all in.
Total time requirement = 15 minutes
Step 4: One Check-In Msg to a friend
On your way back from the park or beach to home or work, write a message to one of your close friends and family members. Simply say that you were thinking about them and ask them how they’re going? When we put the focus on someone else this takes us out of thinking about our own worries and stress.
Total time requirement = 3 Minutes
Step 5: Fifteen minutes of meditation
Surprise. Surprise. I’m sure you knew this was coming. However, I often don’t recommend meditation as the first thing people should when they are feeling quite anxious. Reason being is that there needs to be a release of the anxious energy first, which the above four steps will do. Once this tension in the body has subdued, meditation is a wonderful exercise to sustain a calmer state and decrease the length in time before feeling anxious again.
The following meditation has been specifically created to be used at this stage and can be used daily if need be to develop a calmer presence.
Total time requirement = 15 Minutes
TOTAL TIME REQUIREMENT TO COMPLETE ALL STEPS
= 38 MINUTES
Please try these steps next time you’re feeling a bit anxious. Only 38 Minutes could be difference between a life you enjoy living and one that is a struggle.
Much love, Luke xx
15 Minute Guided Meditation for overcoming anxiety
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