Morning anxiety is a common experience for anyone struggling with generalised anxiety. In this podcast we're talking about the symptoms of morning anxiety and how you can find help to start your day feeling calm and in control of anxiety.

Listen here:

photo by tanakawho

In this week's podcast Shann describes how to do Nadi Shodhana - or alternate nostril breathing, a wonderfully simple and calming yoga breathing technique which involves controlling the flow of your breath through each nostril.

Here are her directions:

Sit in a comfortable position either on the floor, or in a chair, and take a nice deep breath.

Now place your thumb next to your right nostril and place your index finger and middle finger on the centre of your eyebrow. Then hold your ring finger next to your left nostril, you're right elbow should be down in front of your chest.

Be sure to relax your shoulders, let your shoulders release and relax and drop back down toward your back pocket. Your left hand can gently rest on your left knee.

Begin by closing your right nostril with your right thumb and inhale slowly through your left nostril, while counting to 5. Then close the left nostril with your ring finger, at the same time remove your thumb from the right nostril and exhale through this nostril while counting to 5 again.

This completes half of a round of breathing.

Now inhale through the right nostril for five seconds, then close the right nostril with your right thumb and exhale through the left nostril for five seconds.

Now you've completed a full round of breathing.

We suggest starting with 5 to 10 rounds of your breath, there are many different variations of alternate nostril breathing so allow yourself the space to give this a try and to experiment with varying the counting until you find something that feels comfortable if counting to 5 doesn't feel right then count to 3 and see how that feels.

Listen to the podcast here:

In this week's podcast we are talking about how meditation can help with anxiety.

Here are some key points from our discussion:

Q: When I'm overcome with anxiety meditating seems almost impossible. What do you find is the simplest form of meditation to get back to center?

A: When our mind is stirred up, using the breath is the quickest and easiest way to enter into a meditative state. Yoga breathing techniques are particularly recommended for this. Yoga breathing calms the mind and prepares it for meditation.

It is impossible to meditate when we're too disturbed. Fortunately, there are techniques to help.

Q:You practice Japa. Can you tell me more about this form of meditation?

A: I encountered Japa meditation at the height of my anxiety around 20 years ago and found it incredibly helpful.

Japa comes from Sanskrit root Jap - to utter or speak softly

Repetition of mantra counted on beads - called Japa beads or mala.

Sometimes Japa is referred to as mantra meditation and it is recommended in Ayurveda as one of the lifestyle practices to keep the mind and heart healthy but also to help us go beyond material health and develop a practice for spiritual development.

A Mantra is different to an affirmation - mantra means to free, or liberate the mind. This kind of meditation is found in most of the world's spiritual traditions.

I consider my japa practice to be an occupational therapy that engages my senses, rather than me having to try and hush them or wrestle them into submission which is very hard.

Q:We often talk about Ayurveda and signature behaviors of the Doshas. What are the best choices of meditations for Dosha types?

A: All three doshas can use alternate nostril breathing to calm the mind (Shann shares how to do this in her Yoga Breathing for Anxiety Relief podcast).

But to look at individual dosha types:

Vata benefits from stillness, and balanced vata is naturally inclined to meditate, it is a wise and detached dosha that possesses great clarity but when vata is disturbed it is very hard to sit still. The disturbed vata mind pushes the body to move and speak, it's very hard for it to experience quiet, but that is exactly what it needs to do.

This is where guided meditation can help, because the vata mind responds well to being soothed into a practice, we've all heard of the horse whisperer, sometimes you need a mind whisperer someone who understands the vata mind and can help it calm down and become more settled. That's why we offer audio support for breathing exercises and other meditative practices.

Other practices to calm the vata mind are alternate nostril breathing, Tratak or gazing practices to promote concentration, and increase their sense of peace and tranquility.

Vata need to start small and practice regularly, for them routine is as essential as the method they choose.

For Pitta types, the cooling breath, shavasana and yoga nidra are helpful. Pitta also responds well to guided support, the pitta mind appreciates clear instruction and soon begins to feel relief when it knows what to do.

Kapha needs more energised breathing practices: that uplift the mind and energise the body. Kapha types are less likely to suffer from anxiety and more prone to depression, but anyone can become vata disturbed, and in the west most people are to varying degrees, so if your mind is unsettled, whatever your type it will be helpful to you to find a meditation technique to settle it and practice it regularly.

Even a Few Minutes Can Help

 We don't have to meditate for hours every day - 10 minutes a day can make a big difference. I like to revisit my practice for a few minutes before I go to bed to settle myself at the end of the day after doing all the work stuff, and the Mum stuff, it's good to get back to centre as you close your day.

Q: I know there is scientific evidence that meditation can calm an anxious mind. With this being said, many pitta personalities feel too busy to try it. How can a Type A personality begin a supportive meditation practice?

A: When we get what we need we are quick to like it, the key is to appeal to the pitta intelligence and just get them to try it and then they will know for themselves.

If you are pitta and you are suffering with your mind, just try and put any pre-conceptions aside and try a good quality guided practice for ten minutes. You will be very pleasantly surprised at the results.

Listen to the full podcast here (running time 20 minutes):

photo by Chris JL

Following on from our podcast When New Year Resolutions Make Anxiety Worse, Shann talks about making small steps to change with awareness of the past and a positive but gentle focus on the future...

At this time of year coaches and personal development bloggers have a field day sharing tips and ideas about how to strut your stuff and live your best life. With the new year comes a clean slate. A blank page. The chance to begin again.

If you are wanting to improve the quality of your life, chances are you will begin to make changes in January. With change comes the comfortable pull of ‘the way things have always been’ - the force is strong and can often overpower newly thought out resolutions before they have a chance to germinate.

I choose to live in a resolution free zone.

I prefer to evolve and improve my life with incremental steps toward lasting change. Reflecting on my successes and failures in 2011 helped me outline my personal intentions for the new year. While I have lofty intentions and big dreams, I expect occasional setbacks. I believe you can correct your course of action and begin again at any time. Falling off the wagon does not mean you have failed.

If you are wanting to make some changes, begin by checking in with how you feel about the following areas of your life to be clear about which area needs the most attention.

• Relationships
• Health and Wellness
• Career and Business
• Finances
• Spirituality

When I look at each area of my life I see that improving my health and well being is most important. And while I improved my nutrition in 2011 with whole foods and healthy tonics, I let my active yoga practice and physical activity falter. This is not a new experience. I’ve played tug of war prioritizing regular exercise  for many years.

Currently, I am marveling at the increased size of my Buddha belly. When the waistband of my favorite yoga pants began rolling off my waist,  it was time to get moving again. Excuses,  self-sabotage and getting away from the ritual of moving my body each day lead me here. Can you relate?

Here’s what I know. When I regularly move my body,  I am a much happier and healthier version of me.  The rituals that lead me back to this place of out-of-shapeness must be changed. I know how great I feel after practicing yoga, taking a brisk walk or going a few rounds with my heavy bag. I plan to get my ass out of my comfy chair more often in 2012. I’ve created a new ritual that will support my success. And when I inevitably fall off the wagon, I will dust myself off and get back on again.

Self Improvement begins with clear and focused action.

• Identify what you wish to change
• Get real about where you are you right now
• Identify where you want to go from here
• Create a new daily ritual to get you from where you are now to where you want to be.

The pressure and expectation created by New Year resolutions can increase anxiety further.

I have swapped resolutions for themes i.e. areas that I want to keep my attention on and practice / improve / develop. And Shann thinks New Year Resolutions are just plain silly.

Creating a Pressure-Free New Year with Self-Supporting Themes

Themes are more gentle and also more likely to cultivate change, and they don't increase your stress or anxiety.

In fact, you can use them, to reduce it by having a theme of self-care and paying careful attention throughout the year to the things that help you reduce your anxiety and the things that increase it. By noticing and adjusting gently throughout the year you can effect powerful recovery - but it will feel very gentle and organic and be free from sweeping statements and disappointments.

Setbacks can become lessons and rest points and progress can be enjoyed step by gentle step.

When it comes to self-care and learning to overcome anxiety you will experience an increased sense of self-respect and overall wellbeing by considering every day a new opportunity to take small steps on the right direction.

Listen to the podcast here:

Related post from BBC News: Resolutions Are Bad for Your Health

For a gentle start to the New Year support yourself by taking Small Steps to Big Change...

Protect Your Energy

Some of us get an energy boost from social gatherings, others find them draining, or that they affect our nervous energy.

If you have a busy social Christmas ahead, think about how you like to recharge. Do you need some alone time, or a walk? Just give it some thought and allow yourself some space when you need it.

Walking after big mealtime gatherings allows for space even if a few people tag along. Getting outside will help you digest and clear your head. It's easy to loose track of time over Christmas and loose out on fresh air and natural daylight, both of which are essential to feeling healthy and energised.

Keep Warm and Nourished

Hot spiced apple juice and herbal teas will keep you warm and hydrated without the stress to your nervous system that coffee and alcohol bring.

Free Yourself from Expectations

We can plan our meals and our time together to an extent, but holidays are much easier if you can let them unfold. We can't control the opinions, moods or priorities of others, we can only turn up as us and the rest will play out as it will.

Christmas isn't about perfect - to worry about the perfect tree, gift etc. is to bury ourselves in stress and obsession of tiny details that are really not the point.

Remember to Breathe

Practice being aware of your body and tension levels, if you notice yourself feeling overwhelmed, by noise, crowds, family excitement make a conscious act of dropping your shoulders and breathing out slowly.

The take a couple of minutes to take some slow deep breaths, no-one will notice and you will feel more relaxed.

For additional help with conquering stress and anxiety through the holidays and into the New Year, please take a look at our new support program: Small Steps to Big Change

Several members of the anxiety slayer community have been feeling anxious about job security, the economy, and staying afloat. This palpable fear and sense of being out of control can be painfully destructive if left unchecked.

If you are feeling out-of-sorts, you are not alone. I've recently experienced heightened fearful emotions too. Thankfully, I know how to gently face self-limiting beliefs and you can too. Fear-based thinking needs to be met with fierce action. 

The last time I was overcome with blinding fear,  I created a sacred space, got quiet and asked my higher power to help me get back on the path of peaceful liberation. The divine download I wrote in my journal was loving, supportive and meant to be shared with you today.

Trust Yourself

Believe in yourself. You already know what to do.

You are poised for so much greatness.

I see that you are suffering not knowing what will be. Yet, I trust you to be patient as everything unfolds before you. You will not suffer this dark night for much longer.

You must trust yourself and trust those who love you.

Your current lack of focus and fear-based thinking is partly due to

the mind-blowing changes happening in the Universe. As a torch carrier you feel

the weight of transformative energy swirling around you.

You retreat to stay safe. There is no need to retreat. You are safe.

You must stay strong and have faith in yourself. You must keep moving in the direction of your dreams.

    * When you are tired rest.

    * When you are frazzled, smile.

    * When you feel lost and out of sorts, pray.

You are here for a purpose. Your abundant light promises healing energy to all that are attracted to you.

Your family and friends support you.

Your partners support you.

Your professional path supports you.

Trust the process. Trust yourself.

You are exactly where you need to be in this moment.

Breathe in this inner-knowing and surrender.

You are loved.

Shann

image by Sunova Surfboards

One useful tip for coping with anxiety is to practice riding it out, rather than trying to resist or fight it. Fighting anxiety takes energy and causes stress. In this week's podcast we're talking about the practice of going with the flow and how it can save your energy and protect you from feeding into your anxiety and increasing it.

When our thoughts are stirred up by anxiety or unwelcome negative emotions they crash in and out of our minds like waves. Big waves might be challenging, or even frightening, to an inexperienced swimmer, but they are no problem to someone who knows how to float on top of them.

The point of this metaphor is that we can all learn to float, instead of letting the waves of anxious thinking knock you off your feet and swamp you, you can practice floating with them and letting them wash in and out without tensing up and resisting.

The trick is to understand that anxiety also comes in waves: it comes and it goes. The waves of anxiety don't stay forever, they will eventually roll back and leave you with some breathing space.

Resistence is Futile

"What you resist persists." Carl Jung

It isn't possible to hold back the waves in the ocean, and to try and hold back the waves in our minds is also impossible. In addition to being impossible, trying to hold back anxious thoughts is exhausting. When we learn to float with our thoughts and let them wash in and wash out without taking them too seriously anxiety has less impact on our minds.

Embrace the knowledge that anxiety waves will pass, let them come and go in all their temporary drama, watch and wait.

Tools to Help You Relax and Ride Anxiety Out

One thing that can help you ride out the waves of anxiety is combining a simple acupressure point for anxiety with some relaxing breathing.

As soon as anxiety strikes and you feel those waves crashing into your mind just press your right thumb into the centre of the palm of your left hand, and hold it there, with firm but gentle pressure for a minute. This point calms the disturbance underlying anxiety in your body; it is shared with thanks to the renowned Ayurvedic teacher Dr Vasant Lad.

As you hold this calming point breathe out and empty your lungs completely and then take a long slow breath in through your nose and hold it for a moment or two before releasing it slowly through your slightly open mouth. Breathe out as slowly and completely as you can, and then repeat.

 

Using Your Breath to Relax Your Mind

When you slow and steady your breath, you have a direct influence on the intensity of your thoughts. Yoga and Ayurveda both teach that there is a direct relationship between the pattern of your breathing and the rate of your thinking. You can't hold back the waves of anxiety, but you can use your breath to calm them down.

Just like the waves on the ocean are calmer when the wind is calmer, using the calming point and your breath you can calm your own weather system and you will experience more gentle waves. The more you practice, the less power anxiety will have over you, you can learn to float with it and let it pass as you develop a deeper sense of detachment and relaxation.

Discover more anxiety breathing techniques in the Slayer Store:

Anxiety Breathing Technique - Silent Witness

Anxiety Relief Breathing Calm

To keep up to date with our weekly podcast episodes, please "like us" on Facebook

Further reading:

Yoga Breathing to Calm your Mind

How to Use Mindfulness to Calm Anxiety

How Mastering Your Breath Can Help You Calm Anxiety

Following on from our post on Dissociation and Anxiety, here's a simple grounding exercise that's helpful in settling back into yourself when you're experiencing dissociation.

Grounding Technique for Anxiety & Dissociation

Find a spot where you feel comfortable standing for a few minutes with bare feet and follow the steps below:

• Take a deep breath in

• Drop and relax your shoulders

• Shake your hands and arms, and make sure your hands feel loose with some space between your fingers.

• Now, bend your knees slightly and imagine pushing your feet down into the ground.

• Feel how your feet connect with the surface that is supporting you. Pay careful attention to where your feet touch the ground.

• Bring your arms up to shoulder height in front of you as if you are holding a big balloon to your chest.

• Imagine that you are rooted to the earth link a tree. Feel the way your feet adjust to help you balance and stand. Feel the support and strength in your legs.

• Stay like this for a few minutes taking slow deep breaths.

• And as you stand strong and breathe, tell yourself: "I am right here and I'm OK. I can feel myself right here, right now, and I'm OK"

The more you practice, the better you will feel and you will soon learn to stay calmly connected and centred.

Related Resources:

Grounding Techniques: Make Like a Mountain

Root Chakra Shavasana Grounding Meditation

Anxiety Relief Grounding Exercise: The Grounding Breath