Exercise 2: Meditation

• Sit or lie in a comfortable position.
• Close your eyes and breathe deeply. Let your breathing be slow and relaxed.
• Focus all your attention on your breathing. Notice the movement of your chest and abdomen in and out.
• Block out all other thoughts, feelings, and sensations. If you feel your attention wandering, bring it back to your breathing.
• As you inhale, say the word "peace" to yourself, and as you exhale, say the word "calm." Draw out the pronunciation of the word so that it lasts for the entire breath. The word "peace" sounds like p-e-e-a-a-a-c-c-c-e-e-e. The word "calm" sounds like: c-a-a-a-l-l-l-l-m-m-m. Repeating these words as you breathe will help you to concentrate.
• Continue this exercise until you feel very relaxed.

Grounding Techniques

Many women suffering from anxiety episodes often feel ungrounded and disorganized. There is a pervasive sense of "things falling apart." When anxiety episodes occur, it often takes a concentrated effort just to get through the day, accomplishing such basic daily tasks as cooking, housecleaning, taking care of children, or getting to work or school. The next two exercises teach you grounding techniques that will help you feel more centered and focused. Practicing either of these exercises will allow you to organize your energies and proceed more effectively with your daily routine.

Exercise 3: Oak Tree Meditation

• Sit in a comfortable position, your arms resting at your sides.
• Close your eyes and breathe deeply. Let your breathing be slow and relaxed.
• See your body as a strong oak tree. Your body is solid like the wide, brown trunk of the tree. Imagine sturdy roots growing from your legs and going down deeply into the earth, anchoring your body. You feel solid and strong, able to handle any stress.
• When upsetting thoughts or situations occur, visualize your body remaining grounded like the oak tree. Feel the strength and stability in your arms and legs.
• You feel confident and relaxed, able to handle any situation.

Exercise 4: Grounding Cord Meditation

• Sit in a comfortable position, your arms resting comfortably at your sides.
• Close your eyes and breathe deeply. Let your breathing be slow and relaxed.
• Imagine a thick wide cord attaching itself to the base of your spine. This is your grounding cord. It can be a thick piece of rope, a tree trunk, or any other material that feels strong and stable. Make sure your cord is wide and sturdy enough. Then imagine a thick metal hook attaching itself to the end of your cord.
• Now visualize your grounding cord dropping down two hundred feet below the earth and hooking on to the solid bedrock below the earth.
• Continue to breathe deeply and notice the sense of peace and stability that your grounding cord can bring you.
• Replace the cord with a new one each day or whenever you feel your emotions getting out of control.

Releasing Muscle Tension

The next three exercises will help you get in touch with your areas of muscle tension and then help you learn to release this tension. This is an important sequence for women with emotional symptoms of anxiety and nervous tension since habitual emotional patterns cause certain muscle groups to tense and tighten. For example, if a person has difficulty in expressing feelings, the neck muscles may be chronically tense. A person with a lot of repressed anger may have chest pain and tight chest muscles. Contracted muscles limit movement and energy flow in the body, since they tend to have decreased blood circulation and oxygenation and accumulate an excess of waste products, such as carbon dioxide and lactic acid. Therefore, muscle tension can be a significant cause of the fatigue that often accompanies chronic stress. The following exercises help release tension and the blocked emotions held in tight muscles.

Exercise 5: Discovering Muscle Tension

• Lie on your back in a comfortable position. Allow your arms to rest at your sides, palms down, on the surface next to you.
• Raise just the right hand and arm and hold it elevated for 15 seconds.
• Notice if your forearm feels tight and tense or if the muscles are soft and pliable.
• Let your hand and arm drop down and relax. The arm muscles will relax too.
• As you lie still, notice any other parts of your body that feel tense, muscles that feel tight and sore. You may notice a constant dull aching in certain muscles.