Danielle Jhiani guides an 8-minute meditation for morning anxiety. She teaches a breathing pattern (inhale 4 seconds, hold 2, exhale 4) and shows how to watch anxious thoughts pass without getting stuck in them, building resilience through repeated practice.
Inhale for 4 seconds, hold for 2 seconds, exhale for 4 seconds.
This meditation is designed for anybody who wakes up feeling anxious, nervous or overwhelmed about the day ahead.
What I want you to know is that even though it feels like things may always be this way.
Your thoughts and your feelings are not facts.
Sometimes the anxious thoughts.
Can show up before you even open your eyes.
We all get negative, uncomfortable, fear based thoughts.
But the most important thing to learn is how we need to respond to them.
Because how we respond either makes them better.
Or worse.
We need to learn to train our brain and our nervous system that we can handle it, that we are strong.
And create the mental strength. No matter how not strong you feel in this moment, I want you to understand that this can completely change.
I want you to take a few very deep breaths.
Focusing on breathing in for four seconds.
Holding it at the top for two.
And breathing out for another four seconds.
Which teaches your brain and your body to slow down.
To relax.
And to be in the present moment.
You may still feel anxious.
Uncomfortable.
But that's okay.
We're not trying to get rid of these feelings.
Because trying to get rid of them gives them power.
It tells our brain that we can't handle it.
But when we start to react differently.
We get a lot less of these thoughts and these feelings over time.
So I want you to have the mindset of allowing discomfort.
And the mindset of I'm learning to respond differently.
This is how you're gonna get to your goal of feeling.
As any thoughts enter your mind.
You'Re going to practice allowing them to come.
But not giving them any attention and removing any meaning behind them.
Like clouds in the sky, they're just going to come and go.
We're going to accept, accept them and let go.
This may be difficult.
And that is perfectly fine.
Everything that we do takes time and practice to get good at.
The most difficult things that I've done have the biggest payoff.
Just because you get a negative thought about what the rest of your day is going to look like.
Doesn'T mean that that's what's going to happen.
The brain will give us a lot of negative thoughts and it will use past experience as proof that this is going to come. TR.
The brain will also look for evidence in your current environment.
Or in your body currently that it will come true.
This is called confirmation bias.
Mindfulness.
Otherwise known as being in the present moment, is crucial to stop worrying.
The present moment is all we have.
This is where happiness lies.
But.
Let'S focus on what is going well.
What we do have.
What we like about our lives.
The progress that we are making.
It is all there in front of you.
Nobody has a perfect life.
Everybody has challenges.
So if this is your challenging time.
Just understand that this is part of life.
But what makes us strong.
Is overcoming our challenges.
Pushing through.
Is learning new skills.
And I know it's hard when it takes time.
Keep coming back to this meditation.
As often as you need it.
Ingrain these messages more and more.
And you can train your brain.
And relax your nervous system.
I'm so proud of you for being here today.
Just know that I'm with you through this journey.
And we'll talk to you very, very soon.
