Hey guys , it's Beck here and I am back with another meditation video for you this time .
It's meditation for anxiety and it comes by request .
So many of you need a meditation to just calm down .
I'm here in the beautiful Katona Yoga studios in Chelsea New York City .
So I thank them so much for letting me use this space .
And I'm going to bring you through a couple different techniques to help you focus when your mind is just swimming with chaos .
So let's get started .
I want you to find your easy seat .
You could have 1 ft in front of the other .
If that feels comfortable for you , I'm going to cross over into half lotus because that's where I like to be for meditation .
And we're going to begin by sitting up nice and tall .
So with your first inhale , go ahead and lift your shoulders up to your ears and roll your shoulder blades down your spine .
We're lifting up through the pelvic floor and bringing our belly buttons back to spine and up towards our chest .
And this is going to give us a very strong foundation for this meditation with just a couple of easy breaths .
I want you to ease your way into a quiet space .
Don't focus on breathing in and out too long or taking big deep breaths .
I just want everything nice and easy .
At this point when we're feeling anxious , it's usually about something that's going on in the future .
Think about that for a moment .
If you're living in the moment , if you're being here now , then you'll rid yourself of all anxiety .
It's only future events to do lists , things that may be happening in an hour or tomorrow or next week .
It gets us all riled up .
So let's just focus on our breathing right now .
The next inhale and exhale and let all those icky to do lists fall away .
Now , during meditation , you may choose to have your eyes closed or another way to meditate and to focus on the moment is to open your eyes and just pick a spot across the room or maybe a candle flame .
So we're focusing and then softening .
We don't want laser beams , burning holes into the wall across from us .
We don't want to focus too hard on that flame because then it becomes obsessive and we're worried about , are we looking not hard enough or is it flickering too much ?
And then our mind starts swimming .
So focus soften sound helps me to meditate .
It helps me to relax even while I'm lying in bed at night .
So sometimes I'll just hum to myself .
It could be a chant with words .
You could say something like I am .
I am in perfect health .
I am strong .
I am peace .
I am water .
Or you could just simply hum a tune and let's try that together in how as you exhale , your belly button will come into spine , inhale you release the muscles in your abdomen .
Don't worry if you have perfect pitch .
I certainly don't .
Everything is good and easy here .
Everything sounds beautiful .
Examine if your pitch is high or low , if it's high , maybe bring it down a notch to get you in a calmer place .
Send your breath to your seat .
Inhale through your nose .
Mhm Imagine that sound traveling down through your body , to your seat , through the floor and to the core of the earth .
Mhm mhm One last thing I'd like to show you is using a meditation bowl .
It's a Tibetan singing bowl to bring that tune , that vibration , that sound into your meditation practice .
You can use the mallet here to create a sound with the bowl and I'm not that great at it .
So I just gong the bowl and I get a sound that I can hum to or just listen to .
So let's try that .
Let's just take a few more breaths together , inhales and exhales to settle more deeply into our seat .
Relishing this moment , feeling radiant in our bodies .
Thanking ourselves for taking the time to treat ourselves well , to allow ourselves to breathe , to allow ourselves to forget our tasks , our chores our responsibilities , acknowledging the responsibility , we have to our hearts and our bodies to just let go with our next inhale .
Let's open our eyes and that's it meditating to relieve anxiety .
Is that easy ?
You just have to take the time to be here now , make that your mantra for today .
Thank you so much for joining me .
If you have any other requests about meditation or for meditation or questions about meditation , you can leave them in the comments below and I will see you for the next video next week .
Love you guys .
So this workout is made up of two rounds each performed three times , each round has four exercises performed for 45 seconds on 15 seconds off .
The first exercise is push ups .
So we're going to get down on the ground , we're going to set our , we're gonna get started right now .
Yeah .
So you can perform your push ups in the traditional .