{"id":152213,"date":"2024-03-03T14:56:51","date_gmt":"2024-03-03T19:56:51","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/152213"},"modified":"2024-03-03T14:56:51","modified_gmt":"2024-03-03T19:56:51","slug":"anxiety-meditation-with-dr-dawn-elise-snipes-2","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/152213","title":{"rendered":"Anxiety Meditation with Dr. Dawn-Elise Snipes"},"content":{"rendered":"
https:\/\/www.youtube.com\/watch?v=FdlwMQ4GVWo<\/div>Hello everybody and welcome to this video anxiety\u00a0 meditations i am your host dr dawn elise snipes anxiety often occurs when we feel unsafe or\u00a0 powerless it increases your stress chemicals\u00a0\u00a0 kicks off that hpa axis or the fight or flight\u00a0 response and you start to have tunnel vision\u00a0\u00a000:00:21<\/a>and become more reactive and impulsive so\u00a0 anxiety can be a problem now remember anxiety\u00a0\u00a0 is a feeling it’s a normal feeling that tells\u00a0 you that hey there might be something to be\u00a0\u00a0 aware of there might be a threat it doesn’t\u00a0 mean there is a threat the anxiety is just\u00a0\u00a000:00:41<\/a>telling you to check and see if there’s a threat\u00a0 meditation can help calm your stress response so\u00a0\u00a0 you can think more clearly about what to do to\u00a0 improve the next moment so if you look around\u00a0\u00a0 and you decide you know what there’s really not\u00a0 a threat or whatever it is that is threatening\u00a0\u00a000:00:59<\/a>i have no control over like you know a pandemic\u00a0 or something then meditation can help you\u00a0\u00a0 calm or or tamp down that stress response\u00a0 so you’re not burning up tons and tons of\u00a0\u00a0 energy and feeling anxious like you’re going\u00a0 to crawl out of your skin all the time it’s\u00a0\u00a000:01:21<\/a>important before you begin any sort of meditation\u00a0 to examine your surroundings and make sure you are\u00a0\u00a0 safe from interruptions you don’t want to\u00a0 get into this nice relaxed state and all\u00a0\u00a0 of a sudden have your phone go off or the\u00a0 dog bark get into a situation where you are00:01:39<\/a>protected from interruption where you feel\u00a0 safe in your environment you have the door\u00a0\u00a0 shut you may have the blinds drawn whatever it\u00a0 is that makes you feel the most safe and secure\u00a0\u00a0 if you’re not comfortable closing your eyes some\u00a0 people have trauma histories and they are not\u00a0\u00a000:01:56<\/a>comfortable closing their eyes and that’s cool\u00a0 if you’re not then pick a stationary object in\u00a0\u00a0 the room to focus on when i do meditations i love\u00a0 focusing on the a candle flame just that’s always\u00a0\u00a0 been something that has um attracted my focus so\u00a0 candle flames work for me you can pick a spot on\u00a0\u00a000:02:19<\/a>the wall you can pick a vase whatever it is you\u00a0 want just make sure it’s not something that’s\u00a0\u00a0 going to move around that you’ve got a track\u00a0 you want to make sure it stays right there the next thing you need to do once you feel\u00a0 like you’re in a safe environment think of an\u00a0\u00a000:02:36<\/a>empowering mantra that you’re going to repeat to\u00a0 yourself and depending on what is triggering your\u00a0\u00a0 anxiety you may have several different mantras\u00a0 that you rotate through depending on the type of\u00a0\u00a0 anxiety if you are facing some sort of adversity\u00a0 you can tell yourself i’ve got this or this too\u00a0\u00a000:02:55<\/a>shall pass you know maybe you are getting ready to\u00a0 go take a your graduate entrance exams or you are\u00a0\u00a0 going on a job interview or you are experiencing\u00a0 some something distressful maybe you and your best\u00a0\u00a0 friend got into a disagreement and there’s tension\u00a0 right there so this too shall pass can work\u00a0\u00a000:03:18<\/a>another set if it has to do more with failure\u00a0 you can remind yourself progress not perfection\u00a0\u00a0 nobody’s perfect and it’s important to strive for\u00a0 progress not perfection to learn from our failures\u00a0\u00a0 or just i can succeed if you are afraid of failure\u00a0 and you’re getting ready to do something just\u00a0\u00a000:03:39<\/a>telling yourself i can succeed i may not succeed\u00a0 at everything but i can’t succeed now obviously\u00a0\u00a0 i’m elaborating on some of these you want to pick\u00a0 something that is not more than a few words to\u00a0\u00a0 repeat to yourself if your\u00a0 anxiety has to do with rejection\u00a0\u00a000:03:58<\/a>you may say to yourself something like it’s not\u00a0 about me or i am enough if you have anxiety about\u00a0\u00a0 uncertainty you don’t know what’s going to happen\u00a0 next you can tell yourself something like stay\u00a0\u00a0 open to options or i’m not alone and i’m not\u00a0 alone really appeals to people who don’t like\u00a0\u00a000:04:21<\/a>uncertainty they like control but knowing that\u00a0 they’re not alone knowing that they’ve got\u00a0\u00a0 support people to help them through something\u00a0 that is uncertain can be very reassuring\u00a0\u00a0 now you can come up with your own mantras these\u00a0 were just a few that i i pulled out for you\u00a0\u00a000:04:39<\/a>to give you an idea of think something\u00a0 that you might want to say to yourself\u00a0\u00a0 look at the root of whatever’s causing your\u00a0 anxiety pick a mantra make sure you’re in\u00a0\u00a0 a safe place with time and practice you’ll\u00a0 be able to trigger the relaxation response\u00a0\u00a000:04:55<\/a>with your mantra and a deep breath or two so you\u00a0 may not have to go through the entire meditation\u00a0\u00a0 which is really awesome so when if you get used\u00a0 to it you may be able to approach adversity\u00a0\u00a0 and take a deep breath tell yourself i’ve got\u00a0 this and exhale and do that a couple of more times\u00a0\u00a000:05:17<\/a>and feel relaxed it can help you get grounded\u00a0 once your body’s recognized that okay when we\u00a0\u00a0 start saying this it’s time to relax you may think\u00a0 that’s a little corny but think about other times\u00a0\u00a0 in your past when somebody has said something\u00a0 that has just a word has triggered a response\u00a0\u00a000:05:36<\/a>when i used to teach at uf i would tell my class\u00a0 okay clear your desk it’s time to take a pop quiz\u00a0\u00a0 and those words would strike fear in the majority\u00a0 of the people in my class and that would trigger\u00a0\u00a0 their fight or flight response now obviously\u00a0 we want to do the opposite here my point is\u00a0\u00a000:05:56<\/a>that something as simple as a word can trigger a\u00a0 fight or flight response or a relaxation response\u00a0\u00a0 so i’m going to tell you what we’re going\u00a0 to do and then we’re going to start doing it\u00a0\u00a0 you’re going to start by sitting comfortably\u00a0 you know you’re in a safe environment you’ve\u00a0\u00a000:06:15<\/a>picked your mantra then you get comfortable\u00a0 sitting ideally both feet on the ground you\u00a0\u00a0 know in a relaxed position begin by focusing\u00a0 on your breath you’re gonna breathe in for four\u00a0\u00a0 hold for four and breathe out for four you’re\u00a0 gonna do that twice and then you’re going to\u00a0\u00a000:06:34<\/a>continue to breathe in for four hold for four\u00a0 and exhale for four but you’re when you do this\u00a0\u00a0 then you’re going to start noticing your belly\u00a0 expand and deflate so the first thing you just\u00a0\u00a0 want to focus on your breath and then you want\u00a0 to start focusing on your breath and your body\u00a0\u00a000:06:51<\/a>the next step is to notice the cool\u00a0 refreshing air as it passes through your nose\u00a0\u00a0 feel it moving through your entire\u00a0 body you’re going to do that twice\u00a0\u00a0 finally you’re going to as you breathe in you’re\u00a0 going to repeat your mantra and sit with it while\u00a0\u00a000:07:09<\/a>you hold your breath for that four and as you\u00a0 exhale you’re gonna feel the bad energy and worry\u00a0\u00a0 leaving your body you’re going to repeat this 10\u00a0 times then just sit with this feeling for a few\u00a0\u00a0 minutes noticing how relaxed your body feels\u00a0 it’s that simple you’re going to gradually\u00a0\u00a000:07:29<\/a>work up to ramp up to focusing on your on your\u00a0 mantra and relaxing your anxiety but the first\u00a0\u00a0 thing you got to do is start with your breath\u00a0 i’m going to walk you through this mantra and\u00a0\u00a0 it will take about 10 minutes so go\u00a0 ahead and sit down and get comfortable00:07:50<\/a>begin by focusing on your\u00a0 breath breathe in for four\u00a0\u00a0 three hold for four two three and exhale for four three four let’s do that again breathe in\u00a0 for four two three four hold for four two\u00a0\u00a000:08:17<\/a>three and exhale for four now when you breathe in for\u00a0 four notice your belly expand hold for four00:08:36<\/a>and exhale for four feeling your belly deflate again breathe in and notice your belly expand hold for 4. and exhale for four00:09:00<\/a>now as you breathe in for four notice the cool\u00a0 refreshing air as it passes through your nose\u00a0\u00a0 feel it moving throughout\u00a0 your entire body hold for four and exhale for four00:09:21<\/a>again inhale noticing the cool\u00a0 air as it passes through your nose\u00a0\u00a0 and feel it moving through your entire body hold for four00:09:35<\/a>and exhale or four now as you breathe in repeat your mantra breathe in for four tell yourself\u00a0 that it’s okay that you’ve got this00:09:55<\/a>hold for four as you exhale feel the bad energy\u00a0 and worry leaving your body let’s breathe in again repeat\u00a0 your mantra to yourself00:10:16<\/a>hold and exhale feeling the energy the bad\u00a0 energy and worry leaving your body breathe in again repeat your mantra really\u00a0 believing what you’re telling yourself00:10:42<\/a>and exhale feeling the worry and\u00a0 the bad energy leaving your body breathe in repeat your mantra feel the positivity\u00a0 and the strength feeling your body hold and exhale feeling the bad\u00a0 energy and worry leaving00:11:13<\/a>breathe in again repeat your mantra notice\u00a0 how you’re starting to feel more calm sit with this feeling of calmness as you\u00a0\u00a0 hold your breath and then exhale feeling\u00a0 the bad energy worry leaving your body00:11:37<\/a>breathing again repeating your\u00a0 mantra believing your mantra feeling that breath you took absorbing\u00a0 all of the negative energy and exhale breathe in again repeat your mantra00:12:05<\/a>sit with this feeling of calm and strength\u00a0\u00a0 feeling the breath absorbing\u00a0 all of the bad energy and exhale breathe in repeat your mantra00:12:32<\/a>really believe how strong and safe you are\u00a0 feel that oxygen absorbing the bad energy\u00a0\u00a0 and exhale feeling the bad energy and worry\u00a0 leaving your body breathe in repeat your mantra repeat your mantra again\u00a0\u00a000:13:04<\/a>sit with it while you hold your breath for a\u00a0 minute let that air absorb all the bad energy\u00a0\u00a0 and as you exhale really feel your body relaxing\u00a0 and melting into the chair that you’re sitting in one more time breathe in00:13:27<\/a>repeat your mantra notice a sense of hope and\u00a0 energy but also calmness sit with this for a minute00:13:43<\/a>and exhale feeling the last little\u00a0 bit of that worry leaving your body notice how relaxed your body feels now sit with\u00a0 this feeling continue to repeat your mantra until you’re ready to start rejoining\u00a0 your activities for the day there are\u00a0\u00a0
Source : Youtube<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"

https:\/\/www.youtube.com\/watch?v=FdlwMQ4GVWoHello everybody and welcome to this video anxiety\u00a0 meditations i am your host dr dawn elise snipes anxiety often occurs when we feel unsafe or\u00a0 powerless it increases your stress chemicals\u00a0\u00a0 kicks off that hpa axis or the fight or flight\u00a0 response and you start to have tunnel vision\u00a0\u00a000:00:21and become more reactive and impulsive so\u00a0 … Continue reading Anxiety Meditation with Dr. Dawn-Elise Snipes<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":152214,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[192],"tags":[],"class_list":["post-152213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-transportation"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2024\/03\/1709495811-maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152213","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=152213"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152213\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/152214"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=152213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=152213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=152213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}