Yoga & Meditation
Here you will find all things yoga such as techniques and tips, practice, flows, free meditation guides, printables and links to my free guided meditations on insight which will also be available to download for free.
Here are some quick strategies that have been proven to be effective on numerous occasions to rapidly reduce anxiety. (See the downloadable version for you to print off or read followed by a short meditation that you can learn and practice.)
- Get Comfy
- Use calming self talk
- Acknowledge & Accept the anxiety. Make friends with it.
- Distract yourself
- Relaxation techniques
Understanding anxiety is the first step in managing it. In knowing it’s erratic nature, we can obtain a better sense of triggering situations and how our anxiety operates — and that’s where meditation comes in.
Anxiety is a cognitive state connected to an inability to regulate emotions. But research shows that a consistent meditation practice reprograms neural pathways in the brain and, therefore, improves our ability to regulate emotions.*
Through meditation, we familiarise ourselves with anxiety-inducing thoughts and storylines. We learn to see them, sit with them, and let them go. In doing so, we learn two important things: thoughts do not define us, and thoughts are not real. Within this newfound perspective, we are able to gradually change our relationship with anxiety, differentiating between what is an irrational episode and what’s true.
Another benefit of this skill is learning body awareness, which teaches us to bring our attention to any physical sensations felt in the moment. This technique involves mentally scanning your body, inch by inch, making us more attuned to what is being experienced physically. In exploring these sensations, you sit with your senses in the same way you sit with your thoughts. This go-to technique can provide a safe place that can be repeatedly accessed whenever anxiety starts to creep in.
*Lazar SW, Bush G, Gollub RL, Fricchione GL, Khalsa G, Benson H. Functional brain mapping of the relaxation response and meditation. Neuroreport. 2000;11:1581–1585)