Simple Breathing Meditation for Anxiety

girl walkingToday I will share with you my Simple Breathing Meditation for Anxiety. It is easy to do, only takes a few minutes, and feels absolutely wonderful. It can really help you throughout your day.

When I first began my new path of wellness and anxiety recovery, I was very, very excited. After all, I felt I was getting new shot at life in a sense. I was re-scripting my inner dialogue with positives (after so many years of doom and gloom). This was– and still is- better than winning the lottery to me.

It is a sure thing, as well as a lasting thing. It works. My life has been transforming before my very eyes–all by doing for myself what no therapy, pill, book, or shrink has ever done. And all by using my mind! How wonderful that this power of mind is free and available to us all! 🙂

The strangest thing, and I bet it is common, is that I found I had doubt about getting better- actually becoming anxiety-free. As strange at that may sound, somewhere in my head, I learned to tell myself that I was unworthy or otherwise undeserving of all the gifts and abundance of the universe.

I believed I was too sick to ever get better. Never did I allow myself to think I had the power to stop panic attacks and debilitating anxiety. I thought it was something I would always have to fight.

Bunk! Nonsense! Happiness, joy, and abundance (physical, spiritual, and mental) are my birthright! They are yours too! All of us can choose to get better!

Do you sabotage your happiness and birthright of happiness, joy, and abundance? I found I needed to be aware of this in order to get past it.

This simple breathing exercise for anxiety helped me a lot (I am sharing it with you in the hopes that you will use it – it will help you too!) :

1. Find a quiet time and just sit or lay comfortably.

2. Become mindful of your breathing. Try to fill your belly on the inhale and then exhale completely. Do not rush it. (If you are not sure how to do the breathing this way, see this post: How to Do Diaphragmatic Breathing.)

Try to match your inhales and exhales. I use a count of 3 or 4 (inhale 1..2..3..exhale 1..2..3). Continue once you establish your rhythm.

3. Continue the breathing rhythm. Now introduce this intention on the inhale:

“I am happy, calm, and completely at peace.”

4. Now introduce this intention on the exhale:

“I let go of all fear, all worry, and everything that holds me back.”

Feel yourself becoming more healthy and calm with each inhale. And feel yourself releasing all negatives with every exhale. Do it again and again.

5. Once you establish your breathing rhythm, imagine you are watching a movie. The movie is of you. See yourself going about your day feeling perfectly calm and happy. Picture in your mind’s eye a perfect vision of yourself feeling loved and supported and going about your day with this wonderful inner peace. You are calm and free of all worry and fear. Know this is yours to have. Breathe this into your very self. Give yourself this gift of peace.

6. Continue this simple breathing meditation until you feel calm and peaceful. Allow yourself to relax and enjoy a few minutes of this slow breathing, and focus on the intentions.

When you are ready, slowly bring your focus back to the room and your day.

Notice the peace you feel and the goodness that unfolds as you continue your day. The benefits of meditation continue long after you stop doing it. Isn’t that just so delicious? 🙂

Steal away for at least a few minutes every day to re-visit this peaceful scene of the movie that is your life. Know that what you focus on grows – so grow thoughts of peace and calm and healing. You can make it happen for yourself bit by bit.

Use this simple breathing meditation for anxiety as often as you like. You can do it while lying in bed, or sitting at your desk, or even while taking a bathroom break at work.

I wish you peace,

Jill G.

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2 Responses to Simple Breathing Meditation for Anxiety

  1. Ted says:

    I enjoy the Mindfulness exercises you include on your blog. I’ve actually taken the 8 week Mindfulness Based Stress Reduction course designed by Jon Kabat Zinn twice (once by myself, and once with my wife), and while not a “cure”, it’s a great tool for the anxiety toolbox. One great lesson our instructor gave us the first day is that, in the beginning, “Stress reduction can be stress producing.” When you start meditating, you often have to “sit” with those unpleasant thoughts and feelings, and we know how hard that is… but with practice, it gets much easier to not only sit with anxiety, but also to return your attention to your breathing. Like most of the tips and products you write about, you’ve got to practice to get the benefit.

    • JillG says:

      Absolutely- there is no such thing as a quick fix. The fear center in our brain is next to the memory center so it is a process of re-learning our responses.

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