Are you feeling anxious and don’t know what to do? Here is a breathing exercise and a chanting meditation you could try.
4 Segmented Breath
Inhale 4 sniffs, hold the breath for 4 counts, exhale 4 sniffs, hold the breath out for 4 counts. Continue for 3 minutes. You could also vibrate the mantra Sa Ta Na Ma instead of counting.
By segmenting the breath the large things are broken up energetically. Stress is reduced while getting vast life energy into the body, settling you down and reducing anxiety.
Chanting Meditation for Anxiety
In a soft monotone, chant out loud each of the sounds starting at the 3rd chakra and working your way up to the crown chakra.
Chant ‘Har’ and concentrate mentally at the belly button
Chant ‘Haray’ and concentrate at your heart centre (sternum)
Chant ‘Haree’ and mentally concentrate at the throat centre
Chant ‘Wahay’ and mentally concentrate at the brow point.
Chant ‘Guru’ and mentally concentrate at the top centre of the head.
Continue for 3-11 minutes. To end shake the arms and hands vigorously.
The mantra expresses the three qualities of the word Har, seed, flow and completion so you will find this helpful to bring you through any block in your life.
If you would like to chant with music you can download the song Har Haray Haree Wahe Guru / Underlying Stars on ITunes.