When we're dealing with anxiety, we're often plagued by fear as well. Anxiety causes fearful thoughts and reactions and that fear can make us hesitant to continue on our healing journey. I've touched before on the topic of how we can almost abandon our journey because this fear is so ingrained on our minds that we begin to justify the anxiety thinking its serving a purpose and protecting us (that's the Ego!). So I wanted to share a heart opening practice and mantra with you that helps bust through those fearful blocks, open your heart to love and turn away from fear.
start with sitting up comfortably on your mat and press your hands together at your heart center. rest your thumb knuckles into your chest and begin to deepen your breath while meditating on the power of the heart center or chakra. set your intention here to release yourself from the grip of fear.
roll over onto your hands and knees and move through a few rounds of cat/cow. on the inhale, drop your belly toward the ground and lift up through your head and tailbone. focus on lifting up through your chest. on your exhale, pull your bellybutton up, round your spine towards the sky and tuck your chin and tailbone inward. take as many as you need to warm up your body and spine.
from hands and knees, walk your hands out past your shoulders and start to sink your chest towards the ground. move slowly, and lower down with your exhales, taking your time and moving into a place where you feel a comfortable sensation. if your body allows, melt your chest down until it comes to the ground. hold here for anywhere from 3-5 breaths.
after those few breaths, walk your hands further out until your belly rests onto the floor. relaxing your legs, lift yourself up onto your forearms and press your chest forward. move up only as it feels right for your body. sit here for another 3-5 breaths.
press back onto your hands and knees and move through a few more rounds of cat/cow.
afterwards, roll onto your back. bend your knees and bring your heels in towards your hips. reach your hands down by your sides. roll your shoulders underneath your chest and lift up your lower back. (placing a block underneath your back is a wonderful variation that feels amazing!) stay here for as many breaths as you comfortably can and focus on keeping your heart open.
When you're done, finish with a few stretches, rolls and twists. Then surrender into Savasana- lying flat on your back and closing your eyes. Be present with your breath and focus your mind on your heart.
When your practice is complete, come back to sitting on your mat with your hands at your heart and either mentally or out loud repeat this mantra:
Chattra Chakkra Vartee
from SpiritVoyage.com:
Seal your practice with 3 deep, cleansing breaths.
sat nam xo, b
*all images are yogajournal.com
*always consult a physician before introducing a new fitness/yoga routine into your life
When your practice is complete, come back to sitting on your mat with your hands at your heart and either mentally or out loud repeat this mantra:
Chattra Chakkra Vartee
from SpiritVoyage.com:
- Translation:You are pervading in all the four directions, the Enjoyer in all the four directions. You are self-illumined, profoundly beautiful, and united with all. Destroyer of the torments of birth and death, embodiment of mercy. You are ever within us. You are the everlasting giver of indestructible power.
- More Information:This mantra is taken from the last four lines of Guru Gobind Singh's Jaap Sahib. It is a mantra used to remove fear, anxiety and phobias. It is a mantra to make one experience victory.
"Chattr Chakkr Vartee is the mantra for the heart center, it gives direct energy to it. When you are sinking, if you know this mantra and can sing it, you can totally recuperate yourself.” — Yogi Bhajan
Seal your practice with 3 deep, cleansing breaths.
sat nam xo, b
*all images are yogajournal.com
*always consult a physician before introducing a new fitness/yoga routine into your life
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