When we are stressed or worried about something, we sometimes let ourselves be dominated by anxiety. We fidget; we lack breath and mental clarity, so it is not easy to be able to control thoughts. Guided meditations and mindfulness exercises are beneficial to be able to combat anxiety and find a state of balance.
Mindfulness is a type of meditation concentrating on the physical sensations, or a stimulus allows maximizing what we perceive. Thanks to this guided meditation, you can find emotional stability by detaching yourself from the causes that led you to understand anxiety.
Among yoga relaxation techniques, mindfulness meditation is often used to bring attention back to the present moment, which is the only moment we experience. By forgetting the past and the future and focusing only on what we live in the immediate future, we immediately perceive a departure from the worries and all those scenarios that cause us negativity.
One of the exercises for anxiety and panic practiced is that of meditation on the five senses. You can choose any fruit to put it into practice: one by one, you will have to use your thoughts to analyze it as you have never done before. Then close your eyes and try to feel the texture with your hands, the shape, and tactile sensations. It continues like this with the other senses, trying to bring the object close to an ear and swiping a finger over it to discover the sound produced, smelling it, and finally tasting it.
Another useful method to regain mental calm is guided relaxation for anxiety and stress. It is a type of meditation that allows you to feel safe and let go of the fear, which almost always accompanies us during anxious states.
You can choose whether to stay in a sitting or lying position; the important thing is to find a comfortable place where you can completely relax. Close your eyes, focus on your breath, and relax your muscles and let go of your body tensions. Allow yourself to sink until you no longer feel the boundaries of your body clearly against the floor. At this point, you begin to visualize a blue light that approaches your body and slowly envelops it. Stay focused on the blue color and tries to perceive it for as long as possible. An incense stick can help.
Meditate with breathing
Finally, you can fight anxiety with breathing. Many techniques can be right for you; the simplest is alternating nostril breathing. Equalizing the inhalation and exhalation times and alternating the nostrils takes you 5-10 minutes to regain mental balance and a state of peace and relaxation.
Sit in a comfortable position, trying to have your back straight, close your eyes and place your right thumb on your right nostril and your right ring finger on your left nostril. Plug the right nose, inhale from the left (for 5 seconds), plug the left and exhale from the right (always 5 seconds).