If you read my last blog post you know that everything is energy. Being a human who struggles with anxiety, depression, and addiction it is not any surprise that I learned to self soothe with the easiest, quickest and most destructive habits. When we know better we do better. Today I am sharing with you my easiest, quickest, and least destructive habits that help me shift out of those negative energies. I can do this in 10 minutes or longer depending on how long I choose to meditate.
In order of how I would use them:
Breathwork | Pranayama
I love the breath of joy. This helps me lift my energy for any depression and release any excess energy causing anxiety. It is a simple and quick way to shift energy. I enjoy this in the morning especially to set the tone of the day and get things moving. Esther Ekhart teaches it beautifully in this video.
2. Tapping | EFT Emotional Freedom Technique
Once I have shifted my energy with the breath I can move right into some tapping. If you learn EFT and practice it with consistency it will become a quick and easy way to shift your energy on a deeper level with more focus on specific issues you may be working on. More and more studies are coming out about this amazing energy tool showing how it supports those with anxiety, depression, and more.
From a study posted in 2019 from the Journal of Evidence-Based Integrative Medicine
"EFT has been extensively investigated for anxiety and depression. In the first large-scale study of 5000 patients seeking treatment for anxiety across 11 clinics over a 5.5-year period, patients received either traditional anxiety treatment in the form of cognitive-behavioral therapy (CBT), with medication if needed, or acupoint tapping with no medication. An improvement was found in 90% of patients who received acupoint tapping therapy compared to 63% of the CBT participants. Only 3 acupoint tapping sessions were needed before an individual’s anxiety reduced, while an average of 15 was needed for CBT to show results. Complete relief of symptoms was seen in 76% of people in the acupoint taping group compared with 51% of people in the CBT group. One year later, the improvements seen were maintained by 78% of the acupoint group compared with 69% of the CBT group. Other studies also indicate equivalence or superiority to CBT."
"The health care workers study also found a significant reduction in depression after EFT. A randomized controlled trial with a population of 59 veterans successfully treated for PTSD also identified a significant reduction in depressive symptoms after six 1-hour EFT sessions."
If you want to learn EFT you can book a session with me at yoga4sobriety.com/book-online
3. Downward Facing Dog | Adho Mukha Svanasana
When first learning a downward-facing dog this pose may feel like a struggle causing you to not pursue it. I would strongly encourage all who struggle with depression and anxiety to take the time to learn this pose and practice it a little every day. Coming back to the easiest and quickest ways to shift my energy, popping into a down dog is an absolute favorite go-to.
In the post 5 Interesting Downward Dog Facts on Yogi Suprise, author Elise says
"It can help you combat mild cases of depression and anxiety.
Down dog is a calming pose that not only stretches the whole body, but also helps relieve stress as well as mild anxiety and depression by encouraging the chest to expand and facilitating deeper breathing. We also get the benefit of increased blood flow to the brain without having to go all the way upside down like in other inversions, which can help relieve headaches, insomnia, and fatigue."
If you are new to the pose you can practice here with Adriene
4. Meditation and Prayer
There is an abundance of options here but this is my go-to list so take note of that if you choose to create your own go-to practice.
First I use one of my go-to prayers.
The Third Step Prayer
God, I offer myself to Thee – To build with me and to do with me as Thou wilt. Relieve me of the bondage of self, that I may better do Thy will. Take away my difficulties, that victory over them may bear witness to those I would help of Thy Power, Thy Love, and Thy Way of Life.
The Seventh Step Prayer
My Creator, I am now willing that you should have all of me, good and bad. I pray that you now remove from me every single defect of character which stands in the way of my usefulness to you and my fellows. Grant me strength, as I go out from here, to do your bidding.
From my chosen meditation position which for me is sitting on the floor legs crossed, I say my prayer at least three times slowly trying to really take in its full meaning. Next, I place my hands in a mudra. If I say the Third Step Prayer I use the earth mudra and if I say the Seventh Step prayer I use the sun mudra. I sit tall but relaxed, close my eyes, soften and slow my breath, and practice simply being still. Depending on how much time I have I may stay here for three minutes up to ten minutes.
Remember, these are my quick energy shifters so I am usually squeezing this in someplace in my day when I feel my energy is off.
Discover what your go-to's are. What tools do you use or would you like to develop for your recovery? If you need coaching with yoga, breathwork, EFT, or chakra development go to https://www.yoga4sobriety.com/book-online and book your session today.