This is a meditation to help deal with anxiety.
And my name is Joseph Bongiovi.
I'd like to start with a Vedic mantra called the Gayatri mantra.
This mantra helps bring wisdom and enlightenment.
It's also a Vedic prayer for the giver of light and life,
Which is the sun.
Om O Boba Vasu Vaha Tatsa Vitho Variyam Bhago Devasya Dheemahi Dayo Yonah Prachodayam Om O Boba Vasu Vaha Tatsa Vitho Variyam Bhago Devasya Dheemahi Dayo Yonah Prachodayam Start with some breathing techniques and a quick body scan to help you relax and get into a comfortable position with your feet flat on the floor,
Cross-legged,
With your hands lying palms open on your legs.
Breathe in four times as deep as possible,
Expanding your diaphragm.
Then out to eight times.
Again in deeply four times.
Two,
Three,
Four.
And then out eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And repeat this several times.
In through your nose.
Out through your mouth.
So as you continue to breathe like you just start to slowly bring your attention to the top of your head as we do a quick body scan from the top of your head down to your toes.
Imagine a ring of light that slowly goes down your body starting at the top of your head.
Imagine you can feel this light relaxing the top of your scalp and focus on the hair follicles on the top of your head.
As the light slowly starts to move down over your eyebrows and your eyes and they become very heavy,
Your forehead becomes flat and relaxed and comes down over your ears and nose.
You feel relaxation in your cheeks and your jawbone.
As your tongue relaxes in your mouth,
Your mouth is slightly open.
Relaxation through the top of your neck and the back of your head as the light comes down and slightly touches the top of your shoulders.
Your shoulders come down from your ears creating a space between.
As the light comes down over your chest and down your arms,
The relaxation continues to overwhelm your body.
As the light comes down over your belly and your lower back and you're relaxing the muscles and your lower back and your abdomen.
As the light comes down over your hips and the front of your torso and your hands become relaxed.
Your forearms,
Your fingers,
You feel the tips of your fingers tingling.
As the light continues to pass down through your thighs and relaxation takes over and melts over your knees.
Down your shins your calves begin to relax into your ankles.
As this light slowly rests around the bottom of your feet everything is completely relaxed and still.
You can feel your heartbeat on any part of your body you focus on.
Whether it's your hands,
Your scalp,
The bottom of your feet.
You feel it pulsing through your body.
Complete relaxation.
As you continue to breathe more naturally now.
Breathing in and breathing out and breathing in and breathing out.
Now I'd like you to find a safe place,
An anchor,
That will take you to this present moment.
That anchor could be your breath,
Your breathing or it could be a smell that you smell at this moment or a steady noise you hear in the room you're sitting in.
Or if you take your hand and place it on your chest over your heart and the beating of your heart brings you to this moment.
Something that you can use that will quickly bring you back to the here and now.
And hold on to it.
And focus on it.
Now I'd like you to notice right now what you're thinking about.
What's on your right mind now at this moment.
I want you to get close to whatever that is.
And ask yourself why are you thinking this.
I want you to try to understand it.
Why do I feel this?
Is this feeling causing happiness?
And why?
Or is it causing pain?
And why?
I want you to really focus on this one thing that's in your mind right now.
If it's something positive ask yourself why is this making me feel bad?
Why am I feeling anxious over this?
And if it's something.
.
.
Sorry if it's something negative why am I feeling anxious?
And why am I feeling anxiety over this feeling?
And if it's something positive ask yourself the same thing why is this making me feel good?
Why am I feeling joy over this?
And where is that joy coming from?
Whatever it is the idea is to ask yourself about it.
Why do I like this or why is this causing me pain?
Is this making me feel better or is it making me feel worse?
If you want to be close to something you have to get to know it.
As you get to know it are you understanding it?
Do you like how it makes you feel?
To get to know something is to get to understand it and to get to understand it is to be able to manipulate it.
If what you're feeling is a positive feeling you can say now I know how to create you.
When you get to know something you know where it comes from and why and how you can create it.
So you now have a tool that you can use to make yourself have this positive feeling whenever you want it or you need it.
Now if it's a negative feeling which may scare you instead of saying go away I don't want this feeling you need to say I'm going to work with you.
So instead of running out of time you need to be able to get to know what you're feeling.
I don't want this feeling you need to say I'm going to work with you so instead of running away from this negative feeling you stay with the feeling you get to know it and to understand it.
For instance if you were feeling overwhelmed you're having a feeling of just general overwhelm you might ask yourself why am I feeling this feeling and you might realize that one reason might be that you have so much going on and don't feel very organized.
So now you're not feeling overwhelmed anymore now you're feeling disorganized.
So you can do something about this by getting organized.
Maybe use a friend or a coach you are working with to help you get better organized.
The point is you've taken control of what you are feeling in this instance the feeling of overwhelmed.
But getting to know it and understand it its origin which in this case turned out to be a feeling of disorganization.
This is a process you can repeat both during your daily meditations or any time during your day when you notice you're feeling a strong feeling whether it's negative or positive because it is important to understand where the positive feelings are coming from as much as the negative feelings are coming from.
It's a general sense of mindfulness and introspection into understanding who you are and what makes you tick.
Now sit for a moment and go back to that safe place you found earlier.
Imagine it again.
Imagine it again.
Create your pointed attention to it.
Be there now and relax once again.
Breathing in naturally and breathing out.
Breathing in.
Breathing out.
Feeling calmness.
Peace.
Joy.
And ease.
And when you're ready open your eyes and slowly stretch your arms high above your head while taking a deep breath in.
And then as you release that breath let your arms slowly fall back down on your sides.
And be well and have a wonderful day.
So
