PRACTICE MINDFULNESS: Mindfulness is the act of focusing your attention at the present moment by acknowledging everything going on with your breathe. It is a moment of acknowledging and accepting the moment.
Why practice gratitude meditation when in fear? Meditation brings an atmosphere of peace and calm, which is healthy for your well-being.
Before practicing meditation, Validate your feelings about fear as this will yield a good result at the end of your meditation session. The first step to acknowledging your fear is to be present in the moment. Do not pretend not to fear; your fear is present, accept that you feel it. When you acknowledge your fear, you are in a better state to handle your fear.
🧘♀️Find a comfortable position; Sitting, standing, lying or whichever is comfortable for you. Focus on the things you can control at the moment; your breath and your response to your experience. In a moment of uncertainty, slow down and focus on your breath and the sensation of your body.
🧘♂️ Close your eyes (or open your eyes) depends on which is comfortable for you to avoid distractions.
🧘 In the position you are, be aware of your surroundings and the sensations of your body.
🧘♂️ Note the movement of your palms and make a tight fist.
🤜Hold it tight and take a deep breath as you inhale gradually, then exhale.
🖐️Open your fist while you exhale.
🤜🖐️ Practice this short exercise of holding and releasing your grip 3-4 times while inhaling and exhaling.
🧘♀️Feel the moment of relaxation and allow your breath to flow easily.
Switch the exercise and start counting your breath. As you inhale, count “one” and as you exhale count “two” repeat this exercise till the count of 8-10.
🧘As you exhale, remember you are letting go of your fear.