techniques to overcome fear and anxiety

all this wisdom is wonderful but at the opportune moment what can I do instantly so that I can shift the state of my mind fear is an emotion and any emotion cannot exist without a sensation and a change in the breathing pattern so all you have to do is address the sensation and address the breath pattern this, of course, we very powerfully and effectively address the online meditation breath workshop of the art of living and also on the advanced meditation program we go deeper into the sensations of the emotion the breath pattern and how we can really cleanse our entire system but there is something instantly that we can do fear is felt as a sensation in the heart chakra in the heart region so let's place our right hand on the heart region and our left hand on top of the right hand there's also the thymus here which is just above which is an integral part of the immune system so let's place our right hand on the chest the heart region left hand on top of the right hand.

now just notice that sensation of fear the the heart beating faster we just notice the heartbeat and we take a deep breath in fill up our lungs we push our hand forward and outwards and as we breathe out we breathe out longer than our in-breath we can breathe in through the nose and breath out through the mouth breathe in through the nose fill up the lungs a little more and breathe out through the mouth let's do this 12 to 15 times you can do it with me breathe in and exhale through the mouth nice and long until we empty the lungs squeeze the stomach and the chest breathe in feel the energy the in-breath energizes let it activate the heart chakra and breathe outlet it relax the whole body triggers the parasympathetic nervous system the rest and digest the heal and the growth system breathing out longer than the in-breath as you breathe in let the rib cage expand and the stomach comes out breathe out and exhale completely a few more bread deep inhalation and deeper exhalations one last time and relax your hands let them be on your laps open to the sky open upwards and just observe the natural flow of the breath coming in and going out a few moments of sitting still being with yourself and you will notice the entire system calms down slowly you may open your eyes you may notice the entire physiology of the body changes even the mindset the whole mind changes relax calms down and there comes clarity in the mind.

which we can take the right decisions at the right time what to do with the anxiety and the worry that bogs our head you know that makes the head like a rock that is a very beautiful weight get rid of that okay so use all your fingers at your forehead this is the prefrontal cortex and as take a deep breath in and breathe out through the mouth and pull the fingers squeeze them and pull them to the sides up to the temples to the ears then go up a little bit breathe in breathe out pull the fingers out you can breathe out through the nose or preferably through the mouth go up a little bit as if you're opening the skull up then you're sliding down and back to the back of the head and the neck from below the ears up to the shoulders now we opened up all that clogging that was happening in the head region now we fill it up with some sparkles yeah so from the wrist do this movement the whole lymphatics changes here in the head region and it activates the thinking the cognitive ability so you can think clearly and act better and relax you may just keep your eyes closed for a minute or so you will feel the whole region relaxes and cools down so all that anxiety and the panic or the paranoia it will settle down okay couple more things that can be done instantly to shift our state of mind we'll do that standing up so the first exercise is what we can learn from our pets or animals in general you know if they are sleeping for some time or something disturbing happens to them you know what they will do they will shake it off have you noticed a dog doing that cat doing that or if you've been in the wild you will notice the wild animals also do that they will shake themselves they will stretch and they will shake so this is one thing that you can do immediately when you are feeling a little fear or anxiety or any of the negative emotion is you stretch really give the body a good stretch and a twist and then shake yourself off shake all that emotional charge that has taken over you with a deep breath three to five breaths and you will note something shifts in the whole system that emotional charge dies.

down the second thing that you can do to instantly shift the whole energy and the emotions is using the whole body it's called a body pump or more specifically it's the calf muscles pump you know our calf muscles are called the second heart of the body now the heart pumps blood into the arteries so it is a very powerful pump but while coming back the blood does not have any pump coming back through the veins so our muscles will act as a pump especially the calves so when you're moving the calves the blood comes back to the heart much better the whole blood circulation becomes much more efficient and also it will help with the draining of the lymph nodes, the lymphatic system is part of the immune system and when the lymphatic system is clear and flowing than your ability to fight diseases are much stronger you are much more resilient so what we need to do in this is first we come on to our toes by lifting the heels and then we go on our heels by lifting the toes on the toes on the heels toes heels if you want you can move your arms swing your arms you can synchronize the movement of the breath and the body doing this for just half a minute or one minute of course, the calves may pain a little bit but you will notice you feel the gush of blood circulation and a sense of energy and the lymph drainage also becomes better if you practice this on the ground with your bare feet it is an enhanced effect because the earth has a lot of electrons and the body absorbs them and its inflammation can go down tremendously so best is if it is wet earth or if you are on a lawn or better still if you are by the side of the sea so on the earth touching the earth with your bare feet is excellent it is called earthing or grounding that is excellent for the electrons to be absorbed by the body and the inflammation to go down