So there you are, minding your own business, maybe you're enjoying a meal, maybe you're in the company of friends, or at a party with family, or perhaps you just alone.
Then it strikes. Strange sensations well-up out of nowhere. You sense it with your body, It feels awful and makes you shudder with fear. This feeling works its way through your nervous system into your brain and makes itself known.
You tremble with fear. You shiver, shake, it takes everything you got to keep from screaming. You hold back. Wave after wave of thought and feeling flood your mind. They bounce all around, you don't stand a chance. This monster has a life of its own. It ravages every sense if sanity, destroying your confidence. Eventually, it subsides and leaves you ruined. You're crushed and bewildered at the invisible culprit who violently assaults without mercy. You start to sink into depression at your powerlessness and wonder if there's a chance you'll ever regain control over life.
I'm here to tell you, yes! Yes, you can.
For whatever reason, at some point in your life, you experienced something that caused your body to create a biological anxiety blueprint, meaning a past experience created a mental pattern that set up a domino effect for you physically feelings of anxiousness to manifest in the chemistry of your body. Once the mind-body cycle starts, it's hard to stop.
Your job is to break the mind-body anxiety cycle so you can live free from the tyranny.
Breaking the Anxiety Habit
Anxiety is a habit that links mind and body with thought and chemistry. It can start with either the mind or body, but once it starts it can spiral out of control one feeding the other. It works silently and opens the door to a fiendish plot against the will of the host. If the cycle is not consciously broken, it may affect you for life.
To get out the trap, you need to establish a cycle that promotes a peaceful inner environment. Creating biochemical pathways related to thought based on peaceful activities, like meditation, supports healthy bodily functions, including sleep.
You can quickly train your mind and body to live in a state of constant peace. Once established, it's difficult to slip back into the anxiety habit. You can also alter your diet, exercise habits, and thought habits to promote and even healthier spiritual atmosphere in you.
The 10-Minute Christian Meditation
Practicing the following relaxation meditation regularly will help you calm down and resist stress. When you practice meditation, especially faith-based meditation, like the one described here, you create biochemical reactions through your entire body that heal, repair, and strengthen robust internal systems that free you from the evil that taunts.
The most important point to remember is that your mind controls the chemistry of your body. It doesn't matter how the anxiety cycle starts, your brain has the built-in capacity to change your body. So change starts with your mind.
One of the quickest ways to shift your inner environment is with your breath. I think everyone can agree that anxiety is associated with feelings and emotions of desperation and even death, and its most typical symptoms are shortness of breath and cold sweats. Whereas peace and serenity are equated to life, creative power, steadiness of mind, and calm, regular breathing.
According to Genesis 2:7, our breath is a gift from God that supplies us with life to accomplish anything we want. So it's fitting that science has documented how the breath, God's gift, enormously influential at changing our chemistry.
This meditation will teach how to properly breathe, control your brain, and remain in a peaceful state for a few minutes so you can develop new biochemical signatures in your body that promote peace.
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Start by getting into a comfortable position, preferably sitting down.
To begin this generalized anxiety relaxation close your eyes.
Take a deep breath in and hold it for 4 to 5 seconds. You can hold your breath a little longer if it helps. Now breathe out, empty your lungs completely.
Repeat this step 2 or 3 times.
The next part of this exercise normalizes your breathing pattern. Normal rhythmic breathing enhances your brainwaves for maximum control. This is mostly because God designed us to have dominion over our body and it starts with how we breathe.
Short, shallow breathing diminishes our mental clarity and the capacity to think creatively. In contrast, calm, regular breathing sharpens the mind and promotes optimal cognitive processing, the kind that helps you understand God and life better.
You're going to need a mechanism that'll help you keep count the length of each inhale and exhale. The ticking of a clock is very helpful and lets you keep your eyes closed for a few moments.
Start by gently inhaling for 4 to 5 seconds. Then exhale for 6 to 7 seconds. The secret to this technique is not to force your breath. Your breathing should be regular but equally timed. So every inhale should be about 4 seconds and every exhale should be about 6. Within the first 2 to 3 minutes you'll feel more relaxed.
You can practice this part of the exercise anytime you want to either quell anxiety or to just get into a sharper state of mind.
After about 2 to 5 minutes of rhythmic breathing, you going to be very relaxed. Just relax. Enjoying this generalized anxiety relaxation is all you need to do for right now. Consider this your healthy time.
Now just relax and breathe without counting the length of each breath. Next, turn your attention to Jesus. Your faith unites you with Jesus as one. Feel your unity with Jesus. Feel His presence becoming more powerful in you. Feel God's glory increasing. Let yourself go in Jesus.
Now notice how you are feeling physically scan your body. Pay attention to any sensations you feel. Do you feel any tension, tightness, nervousness, or fear in areas of your body? For the moment, just notice how you feel.
Now focus on any areas of tension. Mentally imagine those areas coming into contact with Jesus. Feel them loosening and becoming relaxed. Watch the tension vanish in the presence of Jesus. You and Jesus are one, and His power overcomes all things. Feel any tension softening and going away. Relax with Jesus for a couple minutes.
Now imagine breathing God's pure glory into your lungs. Imagine the air you breathe is God's glory. Feel God's pure glory extend from your lungs into your body. As you breathe, feel it go from your lungs into your shoulders, arms, abdomen, neck, lower extremities, and head. As God's glory moves through your body feel it push any remaining tension or stress out of your body. Your body is being wholly cleansed by God. Feel it.
Take a deep breath and exhale. Relax in God's glory for a minute or two.
Now become aware of how you feel and what it means to you to be with God. Reflect on how this moment changed you. Now begin to see your future day in God's presence and how it eliminates worry and stress from your body. See God with you every moment.
Relax for a few a short while and slowly start to open your eyes. You may take as much as 30-seconds to open your eyes.
Start moving your head, shoulder, maybe your back. Start becoming aware of the room you're in.
This meditation can be practice for more extended periods than 10 minutes. Most people feel the most significant benefit of reducing generalized anxiety when practicing it between 15 and 20 minutes.
The next time you start to feel a little anxious, go to the quietest private place you can find, close your eyes and for a couple minutes recall your experience with Jesus during meditation. This is a quick way to stimulate the peaceful mind-body connection.
If you need help at precisely pacing your breath we developed an audio program that trains you to breathe at specific intervals with audible tones while optimizing brainwaves for the perfect meditation. You can find more information about our Brain Optimizer programs here. (scroll down)
Now, thank God for His healing power and love. Love Him, praise Him, worship Him.
You're ready for a glorious day!
We love you, and we're praying for you every day.