03 Meditation - Stress and anxiety management

Friend and friend of conscious television, welcome back to this chapter of meditation

How many times do you have the sensation in your day to day life that you put your foot in your mouth because of an off-color phrase, who sees you upset inside, that you are in a hurry and you don't know why, that you are on an unnecessary alert as if you were waiting for a danger that you don't know is coming, ii you know what it is

This is caused by excessive stress

This is excessive can lead you to states of anxiety

These states of anxiety can modify the state of your body and your reactions to others

In today's meditation we are going to teach you a breathing and postures and a type of meditation so that you can be observing what's going on inside you

Enjoy your meditation

Hello, I'm Marisa Meher and I am delighted that together we are on this path

Today we meditate, breathe and move to keep the tiredness away, stress and anxiety and live life to the fullest

Always remember that we meditate in three steps: for the body, the mind and the spirit

Your posture wherever you are as long as your back is straight, shoulders relaxed and the chin slightly down and so you lengthen your cervicals

We start with our body, releasing the tensions and for that we move as the flow moves

of life, in spiral

Place your hands on your thighs or your knees, comfortably and let's move our trunk in a spiral, circling, accompanying it with our breathing

So we inhale through the nose when we go forward and exhale when the circle is drawn backward

Large, wide circles, stretches your spine, your hip moves

When you inhale you are filled with energy and joy, when you exhale you let go of anger, tiredness

We stop at the vertical, we breathe in and when we breathe out we change direction

We stop in the center, inhale, we hold our breath, we smile, we exhale

One last posture

We inhale projecting our chest forward, we open it to life, we exhale, we close backward

Warm up your spine, flex your life

Inhale into the center, grow, expand, close your eyes, hold

Exhale

Enjoy

And now we move on to exercise, to meditation that refreshes the mind, that calms you, that gives you clarity of ideas

You continue in the same posture, you can put gyan mudra, which is the mudra of wisdom and from here when inhaling we do in 8 fragments, in 8 parts, like this

Here we stop, we hold 3 seconds while we turn back our shoulders

And we exhale through the mouth as a sigh of relief

We begin

You take a deep breath

Enjoy the prana, hold the air within you

Exhale through the nose, softly, long, deep

Observe the sensations in your body, after the pranayama

You can put together your hands in your lap

The right palm on the left for men, the left hand over the right for women

Thumbs touching

And connect with the deepest, the most sacred of yourself

No space

No time

From this time as it is, not expecting anything

I feel safe

I accept myself, as I am

I control my life, I am ultimately responsible

All is well inside me

Go out little by little

If you want to you can start to open your eyes, always at your own pace

Today the topic we propose you is to be attentive to what causes you this insecurity

If you want it and if it helps you, you can have a notebook in which you can write down those situations that cause you stress and how it affects your life when you are upset, what reactions you have, how the others give back to you those reactions

Write it down and watch yourself

Meditation brings you the knowledge of yourself

Thank you for being with us and we summon you for a new meditation