10 minute sequence for anxiety

All of us probably suffered from anxiety at least at one point in our lives. 

Anxiety can be triggered from  different causes such as: Family issues, jobs, engaging in new activities, or making leaps in any aspects of our lives. Some of us suffer from chronic anxiety and in many cases we are unaware of its causes and roots.
Whether you experience anxiety from time to time or struggle with it daily, the following sequence may help reduce that anxiety, thus gaining some peace and the ability to observe what is happening from a higher perspective.

Centering
Start by sitting on the floor in a cross-legged position if that is comfortable, or in any other position where you can sit with your back straight.  (You may want to place a pillow or a blanket under your hips to elevate them above your knees). 
Rest your hands on the knees, palms facing up. Eyes closed. 
Take a few breaths and then chant the mantra “OM” three times, either in silence or out loud.

 

Nadi Shodana Breathing
Stay in the same position. 
Keep your left hand relaxed on the left knee.  
The right thumb goes close to the right nostril, the ring and pinky finger to the left nostril.  (You can press the middle and index fingers onto the center point between your eyebrows)
Inhale through both nostrils, then close the right nostril and exhale through the left.
Close the right nostril and inhale through the left nostril. 
Close the left and exhale through the right.
Keep going this rhythm for 15-20 long deep breaths.
Then release the right hand on the knee, and breathe on your own natural rhythm.

 

Release tension from the upper body
If you are sitting cross-legged, change the legs. 
Keep the hands on the knees, palms now facing down. 
Slowly roll your shoulders forward 5-6 times, then backward other 5-6 times.
Leave the shoulders back and down, and bring the chin closer to the chest. 
Stay there for 2-3 breaths. 
Then, inhaling, extend the left ear towards the left shoulder and exhale.  Come back to the center.
Inhale and extend the right ear towards right shoulder and exhale.  Come back to the center.
Continue this sequence for couple breaths.
Make half-circles with your head for as long as you like (at least 5 times on each side). Then bring your head back to neutral position.
Place a finger on your chin. Open your mouth as much as possible, and close it, 5 times.
Turn your chin from right to left and back, 5 times.
Bring your chin forward and back, 5 times.
Then draw circles with your chin: 5 times in one direction and 5 in the other direction.Opening up the heart
Bring your hands on the floor behind you as you inhale.  
Lift the heart towards the sky. Stay in this position for 5-10 breaths.

 

Vajrasana
On your knees, sit on your heels in Thunderbolt or Diamond pose (Vajrasana). 
Place a pillow or a blanket to cover between the glutes and the heels and/or under your feet. 
Back is straight, hands gently rest on your thighs. Stay in this pose for 8-10 breaths.

 

Balasana
Slide your hands forward. 
Glutes stay on the heels, arms are straight forward, and the center of the forehead lowers onto the floor (if it doesn’t touch the ground, you can always create a pillow for your forehead using your hands). Stay in this child’s pose (balasana) for 10 long, deep breaths.

 

Savasana (+ Guided Relaxation)
Slowly lie on your back and into Corpse pose (Savasana) for as long as you wish - you may listen to a guided meditation/relaxation here; you can find some on my Youtube channel at youtube.com/c/EleonoraCosner
When you are done, slowly go back to sitting. If you wish, you may chant a kirtan to close the practice (I would suggest the mantra “Baba Nam Kevalam” in English translation- “Love is all there is”).

You are ready to go back to your day.
Namastè.