Ani-Anxiety Meditation

Yogi Bhajan has given this meditation as an antidote for anxiety. During any period of recovery there are always a lot of unknown factors. When will the pain stop? When will I be able to return to work or begin training again? It is normal to be anxious and a little impatient with the process of healing. This meditation will help calm and balance you. This meditation is beneficial for all three regions of the back.
Mantras
Har, Haray, Haree, Wahay Guru ( five sounds)
The ‘r’ in the first three sounds ( Har, Haray, Haree) almost sounds like a ‘d’. You flick your tongue up to the roof of the mouth. This is also true of the sound ‘r’ in Guru.

Time:
Three to thirty-one minutes.

Physical position:
Sit comfortably cross legged on the floor or sit upright in chair with both feet flat on the floor. Your hands can be folded in the lap or in Gyan mudra (index finger and thumb touching) with the arms straight and the edges of the hands at your knees.

Instruction:
In a soft monotone, recite out loud each of the sounds at each Chakra ( energy center) starting at the navel point and working up to the crown of the head. Chant “Har” and concentrate mentally at the belly button. Chant “Haray” and concentrate mentally at your heart center (sternum). Chant “Haree” and mentally concentrate at your throat center (throat). Chant “Wahay” and mentally concentrate at your brow point (½ inch up from the eyebrows in the center of the forehead). Chant “Guru” and mentally concentrate at the top center of the head.

At the end
Inhale deeply and stretch the arms overhead and the shake the hands vigorously.

Видео Ani-Anxiety Meditation канала Santhika Retreat Center