A 9-minute guided meditation by anxiety and OCD recovery coach Danielle Jhiani (introduced as Danielle Thornton Gianni) that teaches listeners to identify compulsive urges and refuse them. The session guides users to sit quietly, take deep breaths, scan the body for sensations, notice urgent thoughts without engaging, tell the brain “no” to compulsive impulses, choose a simple action after the exercise, and repeat supportive affirmations ("I've got this" / "I can do this"). The video also invites viewers to check programs linked in the description for more help.
Questions this video answers
Danielle Thornton Gianni — introduced as an anxiety and OCD recovery coach (Danielle Jhiani).
Chapters
Hi, my name is Danielle Thornton Gianni. I'm an anxiety and OCD recovery coach, helping people recover from anxiety and ocd, just like I have.
In order to do this, you have to identify all of your compulsions and stop them completely.
As soon as I was able to do this, OCD was a thing of my past. And as long as I keep my compulsions at zero, OCD stays a thing of the past.
If you need help identifying your compulsions or reducing them, I have programs available you can check out in the link below.
Today we're going to do a meditation to stop the habit of of responding to urges, desires, and discomfort with compulsive behavior.
These urges are happening because our brains seek comfort and pleasure and it wants to avoid discomfort.
While this can serve us in many wonderful ways.
This pattern can become unhealthy and lead to destructive behavior.
The good news is you can learn to identify these compulsions and stop them, whether you struggle with anxiety, ocd, or just general compulsive behaviors like overeating, drinking, and spending.
Listen to this meditation every time you're in a place where you recognize the urge to do a compulsion.
But to help you stop from doing it.
First sit down in a quiet place.
And take a couple of deep breaths.
We're going to start to turn inwards.
Listening to our body.
Allowing thoughts, allowing discomfort.
It's okay if these urges are there.
If your brain is telling you you need to act on something right now.
You don't.
The less attention you give these urges.
The quicker they will fade away.
And I promise you, they will fade away each and every time.
So I want you to notice any feelings that you feel in your body as you scan from your head down to your toes.
Are you feeling tension or tightness?
Maybe anywhere in your body?
Maybe it's tingling.
Any sort of feeling that you feel, I just want you to notice it.
Don't give it attention, don't analyze it or try to think about it. Just notice it and let it be there.
Without giving it any meaning whatsoever.
You're learning to allow discomfort.
And now I want you to pay attention to what thoughts are coming into your head.
Maybe their thoughts about a sense of urgency.
Thoughts about something we think we really want and need.
And then I want you to recognize that these thoughts are just your brain trying to seek comfort desperately.
I want you to talk back to your brain and your body right now and remind it that everything is okay.
And we don't need that thing.
We don't need the certainty.
We don't need the fix.
We don't need the object or the substance.
We don't need somebody else to fix us.
We don't need to know the answers right now.
No matter how strong this urge or compulsion gets, this is going to be your response.
No matter how loud it gets.
You are going to respond.
With, no.
We'Re not going to engage in this compulsive behavior right now.
It's not going to do us any good in the long run.
No matter what your brain is telling you.
It doesn't mean the discomfort is going to go away and it doesn't mean the thoughts are going to go away.
You're letting the thoughts and the discomfort be there. We're not trying to get rid of it. We're just responding in a stronger, healthier way.
No matter how many times it comes up and screams and yells at you.
You'Re going to tell it, no, we're not going to engage. We're not going to do that thing. We're not going to act on this urge right now.
We are just going to be.
Notice if you feel any sort of relaxation in your body.
You may or may not. There's no right or wrong answer here.
Continue to tell your brain that you will not engage.
I don't need to know right now.
I don't need to figure this out.
I don't need that thing.
And now I want you to decide what you're going to do, what action you're going to take.
When we're done here. In a moment.
Maybe you're gonna go do something around the house that you need to do.
Maybe you're gonna go for a walk, call a friend.
Maybe you're gonna just go back to work.
You're going to take action in any direction. Despite these compulsive desires.
You may still feel some discomfort.
You may still feel the urge. Your only job is to continue to disconnect and refocus on the present moment. Whatever you're doing.
I want you to repeat after me. I've got this. No matter how hard it is.
I can do this. No matter how loud it gets.
I'm not going to engage.
Thank you for being here with me. Check out the link in the description below. If you need more support.
You can do this and listen to this video as much as you need. We will talk to you very, very soon.
