You’ve seen this. I know you have. But you’ve probably never considered it as a super-effective way to combat anxiety or insomnia. Here’s how to break it down into a helpful meditation mantra to treat anxiety and insomnia.
Settle into a quiet place, maybe your bed. Close your eyes and take a deep breath in through your nose, exhale long and full through your mouth. Do this half a dozen times or more.
And then, begin. Take your time. Focus only on the words, in the order I’ve presented them. If outside thoughts come up, simply notice them and direct your focus back to the words. Just follow the words. See them. Take them in. Feel them.
Your first focus is the word “Be.” Continue to breath in deeply and exhale fully as you think of the word “be”. Visualize it. Think of it. After about a half a dozen breaths meditating on the word “be” or when you are ready move on.
Your next thought is “Be still.” Continue your breathing as you focus on the phrase “be still” and as you do, actually feel still.
Be still and know.
When you are ready, move on to “Be still and know.” Let that be your mantra as you continue to breathe. See the words in your mind’s eye. Let your body relax into it, into the stillness.
Be still and know that I am.
Next, use “Be still and know that I am.” Again, take your time meditating on that as you breathe deeply in and out. Let the words roll across your mind. See them. And feel yourself connected to the I am.
Be still and know that I am God.
Finally, as you continue to take slow, deep breaths, focus on the entire mantra: “Be still and know that I am God.” As you breathe and focus on the mantra, feel your connection with what is and what always will be.
If you like guided imagery, take a look at the downloadable audios we offer that have helped others with anxiety, insomnia, chronic pain, chemo and other issues.