4 Easy Meditation Techniques To Calm Your Mind When Panicking | #StayHome With Gabrielle Bernstein

4 Easy Meditation Techniques To Calm Your Mind When Panicking | #StayHome With Gabrielle Bernstein

Meditation guru Gabrielle Bernstein guides you through 4 easy techniques to help regulate your nervous system so you feel calmer, safer + more centered.

hi everyone I'm Gabby Bernstein and I wanted to bring you some meditative techniques to regulate your nervous system calm your energy and help you feel more supported and safe here we go let's begin with meditation practice that I love to refer to as one minute breath it is a practice thing you can obviously do for longer than one minute but a lot of us out there are feeling so anxious that we can't even sit for a very long time so you've been taking one minute for a degree throughout the day to follow this breath practice can really regulate your nervous system and calm you so what you would do is just gently close your eyes and you'd breathe in for five four three two one holding your breath for five four three two one release that breath slowly five four three two one and hold it out for five four three two one now gently open your eyes this is a very simple practice you can do it for one minute and feel relief from it if it's practice it starts to serve you keep going longer allow yourself to go further and further another tool that I've been using to really really regulate my stress right now I we all many of us are home with our children we've got a lot to juggle at this time so all I'll sit my baby in his highchair and I will cook a lot and I know that you're all cooks out there so I'm out there in my kitchen cooking cooking cooking and what I'm doing is this thing called mantras and meals so as I'm cooking I'm saying mantras out loud so I'm saying I am safe I am supported I am loved my son picks up the benefit of that because each time I affirm how I want to feel it makes me feel better my energy then is really reflecting onto him and we all know cooking is a very meditative practice so watch Rachel cook with her and just say those mantras over and over again hi say Syme well I enjoy to my home I can be happy in this moment whatever affirms how you want to feel right now the next one is actually something if you feel like you're at a panic state at any point there's a hold that you can do this is a really beautiful therapeutic technique you've got your left hand on your heart and your right hand is on your forehead and you can just breathe long and deeply so inhale deeply exhale completely inhale deeply exhale completely inhale deeply exhale completely you can even take this further by saying I am safe if you're really panicked or you're really really freaked out I am safe breathing in and on the exhale I am supportive breathing and I am safe breathing out I am supportive breathing I am safe breathe out I am supportive and I highly recommend this to anyone who's feeling out of control I'm really really fearful beautiful way to calm down and then the final step I want to leave you with is called the daily design method and this is a method that I use every morning when I wake up bring out my journal now answer three questions four questions on the journal page and I'll write down how do I want to feel today who do I want to be today what do I want to give today and what do I want to receive today many of us are waking up and the first thing we do is go I phone scroll Scroll scroll what's happening what's happening what's happening or get on our instant feed or whatever it is that we're doing and it's really detrimental to your nervous system to wake up in that way and just feel that jarring fear come on over you so my advice is to design your day from the that you wake answering those four questions you may return to those questions all throughout the day giving yourself more guidance and support and really showing up for that commitment and that devotion to your well-being I hope all of these techniques help you feel safe supported and protected [Applause]

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