Hello friends, worry, we all do it. These uncertain times give worry more power than it should ever get. The very definition of worry is to “give way to anxiety or unease; allow one’s mind to dwell on difficulty or troubles”, shows the power worry can have over us.
Many years ago, about 34 I think, I was having panic attacks. You see, I used to worry, I worried a lot, a ridiculous amount, even about things that had absolutely nothing to do with me. I worried about everything.
I worried about things in the news. Do you remember when Jessica fell down the well? I worried so much over that. I prayed and I worried. I didn’t know Jessica or her family. They were in a different state and yet, I worried. I worried myself sick over someone I didn’t even know. Almost immediately a panic attack would take over and things would get very scary, very fast.
So, you can probably imagine how awful my worrying over things directly or indirectly affecting me or my family must have been. I was having panic attacks often, all or most triggered by worry. I had to STOP the Worry Train! I was standing on the tracks and I had to get out of the way.
That sentence, “I prayed and I worried”, there was my answer really, stop worrying and just pray for Jessica. Easier said than done. Right?
With prayer and meditation, I was able to stop the worry train and in time, panic attacks too. I started using meditation as a means of replacing my worry by refocusing my panicked mind.
If you are experiencing worry, panic or anxiety attacks, I pray you will find this guided meditation helpful. Please sit comfortably in a quiet spot, I know your mind will be racing, and you won’t want to, but please sit down. Imagine I am there with you and guiding you through the steps below. Practice this guided meditation several times before you need to use it.
I am not a medical or mental health professional. I am sharing a meditation process that works for me and that I pray you will benefit from learning.
- Don’t close your eyes, instead, find something in the room with a lot of detail to look at. A painting or photo is best. But anything with details will do. You also might consider using worry beads.
- Inhale slowly through your nose, exhale slowly, I know your heart is racing and you are breathing rapidly right now, but please try, you can do it.
- Let your shoulders drop, let your arms rest naturally by your side and keep your posture with a straight back. Continue to breathe slowly in through your nose and out through your mouth. I know you can do this.
- Now, look at the photo, picture, or another object in the room. Worry beads will work too, ( instead of the details of the beads, you will describe the movement, noise, etc. ) look at the photo, picture, or another object in the room.
- Focus on the strokes of the paint, the colors, the littlest detail, and study it by saying either in your mind or out loud, what you see. For example- the strokes of the brush add depth to the waves, the trees are tall and the sand is white.
- You will do this until every detail has been described. I know you may still feel panicked, anxious or worried, please give it to God and just keep describing in detail.
- Continue monitoring your breathing, in through your nose and out through your mouth slowly ( no rapid breathing). Yes, your heart is still pounding. But, “I’ve got you”, you are not alone, you can do this.
- Continue this process until your breathing has calmed and your mind has refocused on the object, painting, etc.
Yes, worry, it is a part of life, meditation and prayer can’t remove all of it. But, when it gets overwhelming or a panic attack is “ramping up” we have the ability to stop that train from ever leaving the station.
This process takes time and you will need to practice. But I know you can do it! Worry beads can also be a great refocus object!
I look forward to seeing you back here on Thursday for the TFT blog hop link party. Stay inside, stay healthy and save lives. xo
Download this guided meditation