Meditation Technique to Overcome Anxiety

If you find this post useful-use the share button at end to spread the word.  NAMASTE.  Update: Richard Freeman, a respected yoga teacher with a truly “tuned in” to Spirit voice, has the featured chant on his cd: [amazon_link id=”B000QZSPYW” target=”_blank” container=”” container_class=”” ]Yoga Chants[/amazon_link]

The technique of chanting, repetitive prayer or mantra works for overcoming anxiety for several reasons:

• the mind is immediately occupied (distracted from worry)
• the positive, hopeful words have an impact on the mind
• the actual sounds in the case of Sanskrit–has an effect (even without knowing the “meaning”)

Recently I had what could be called a anxiety attack, over a money issue.  Ok, it wasn’t a full blown anxiety attack-more like a worry attack. An upcoming podcast and book (in progress) tentatively titled Meditations on Unemployment (Zen of Unemployment) will also cover how to overcome anxiety and thrive.  My background as a certified yoga teacher, trained massage therapist and longtime Vipassana (Insight) meditator forms the core of what I write on using meditation techniques for overcoming anxiety.
Having suffered from anxiety for many years I know the feeling and how it can control and limit one’s life, various treatments are out there.  Foremost in many people’s mind it seems is medication, which can be helpful.   Since I’m not a physician I’m going to present what has worked for me, and others as a holistic treatment for overcoming an anxiety attack.
My story:

So I was very anxious-my rent was due and the check which should have arrived had not.   Standing in my kitchen trying to make dinner, I was unable to focus and my thoughts began to swirl around “what will I do…” and so on.  At that moment, the chant below sprang into my mind.  Spirit moved me to begin repeating it-in this case it came from my background. But what I’m presenting to you dear reader is to use a short phrase from your own spiritual tradition or the one below if it resonates.
From my practice of Ashtanga yoga I know by heart the lovely chant, which is also know as the Mangala Mantra:

Listen to the chant that I used for  overcoming anxiety done in simple fashion by me.

*Om

Swasthi-praja bhyah pari pala yantam

(May prosperity be glorified)

Nya-yena margena mahi-mahishaha

(May administrators rule the world with law and justice)

Go-bramanebhyaha-shubhamastu-nityam

(may all things that are sacred be protected)

Lokaa-smastha sukhino-bhavanthu

(And may people of the world be happy and prosperous)

Technique for overcoming anxiety:

When you find yourself in a state of worry or anxiety.  Remember you can control your mind and emotions!  The thoughts of “what if, how will I, I can’t etc…” then feed the feelings of anxiety, helplessness and fear.  At that moment if you can:

1. PAUSE. Take a deep breath, hold it for a moment and let it out very slowly.  Do that 3x at least.  Then:
2. REMEMBER. A phrase, mantra or word from you own history-that has positive associations.  Words such as “I choose peace,” “relax,”  “Jesus,” a mantra such as “Lokaah samastha sukhino-bhavanthu”  a phrase “may I be well.”  Anything short, positive and easy to repeat.
3. BEGIN.  Repeat this phrase, out loud (if you are very upset,) softly (whispered) and finally can repeat it internally if you are able to keep the concentration that way.  The latter is the hardest, as the mind will want to slip back to the groove of worry-which is what it knows!  It’s a rut and it will want to fall back into that rut.  If so repeat out loud.
4. NOTICE. After min. of 5 minutes and usually 10 or more notice how you feel.  The anxiety has lessened.  It has to.

As an example, within 10 minutes I was totally focused on cooking, I ended up “forgetting” I was chanting and stopped without realizing-because get this:  I was able to focus on cooking! IT WORKED to overcome the anxiety! I sat down to eat, only then did I realize that the worries about money had left me.  In step 4, I stated-the anxiety has to have lessened.  This is why, as mentioned the mind is immediately occupied- scientific research and my own experience has shown that you cannot think of two things at once. The mind can very rapidly switch between thoughts-the worst that an happen is that you may notice: Mantra/worry, Mantra/worry….and so on flipping back and forth.  Eventually if you repeat out loud with desire to stop anxiety the mind will stay with your phrase.

So give it a try and share your comments.  Repetitive chanting/prayer has worked as a holistic treatment for an anxiety attack, if practiced diligently.