How to Quiet Down Anxiety

January 17, 2012

Relaxing beach scene

My favorite magazine is “Spirituality & Health” and in the March-April 2011 issue there is a lovely little article called Mastering Anxiety-Creative Incantations. Here’s how it works: We are going to use the deep breath as a container for a specific thought.

Practice some deep breathing (I like to suggest to take a long soft inhalation and notice your belly rising but do not force it and then consciously allowing the breath to leave just as softly).   Your intention is to inhale for 5 seconds and to exhale for 5 seconds.  If you can’t breathe to 5 seconds I suggest that you do it to a comfortable point, which for you may be 3 or 4 seconds.  No forcing please.

Now insert a thought into the breath, and stating in your mind half the thought on the inhalation and the other half of the thought on the exhalation.

I like to use one thought and breathe on it for a while instead of running different thoughts in a sitting.  Sitting for 5 or 10 minutes with this practice will be a deeper and more calming experience than just doing it a few times, but I believe something is better than nothing because you are providing positive messages to your body, mind and spirit.

Some ideas for thoughts might be:

I release – the future
I receive – peaceful thoughts
I am open – to calm
I embrace – the present
I inhale peace – I exhale stress (or anxiety, or negativity)

Try this every day for a week and see how you feel. You might even practice it several times a day.   It’s a proactive way to bring a positive more peaceful feeling into your life.

Spirituality and Health retrieved this write up from Mastering Creative Anxiety: 13 Lessons for Writers, Painters, & Musicians from America’s Foremost Creativity Coach by Eric Maisel, PhD. New World Library March 2011

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