Practicing Ease from Anxiety
By- Sitender Sehrawat

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Welcome, seekers!

Welcome to this practice of finding ease from anxiety. 

Let’s begin with finding a comfortable sitting position. Keep your spine erect and your eyes closed.

Take a few deep breaths and allow yourself to settle into the present moment.

Now, bring your awareness to your breath. Notice the sensation of the breath as it enters and leaves your body. Feel the rise and fall of your chest with each inhale and exhale.

As your awareness continues to travel with your breath, let the stiffness from your body be released with each exhale. 

Scan every part of your body with each breath and let the tension dissolve in the air around you with an exhale.

Loosen up your shoulders and keep your hands on your lap comfortably. 

With the next inhale, bring your attention to the areas of your body where you are still feeling stiff.

Rest your awareness of this area, hold the thought, and gently contemplate with a sense of curiosity. Is this fear, anxiety, or stress?

Note the sensation in the mind and trace the thought to your body. Is this a thought about tomorrow or something unknown?

Take a few moments to contemplate.


Do you feel a rise in your heartbeat or perhaps a shiver in your throat? Be gentle, and use your breath to inhale courage and compassion into this area of your body and mind.

Exhale the thought of fear or anxiety to the Universe. Remember, you are not an individual self; you’re not the one suffering. You’re a tiny universe yourself.

Notice the courage that the Universe brings to you. Let all the impurities, fear, and anxiety be out. Let the bigger Universe take care of it.

Know that you have the power to heal yourself and bring peace and calm within, even in the most difficult situations.

When you’re ready, gently open your eyes and take a moment to notice how you feel. 

Notice any shifts or changes in your body and mind, and carry this sense of courage and ease with you as you move through your day.

May you be stronger each day!

With love and gratitude!