Meditation, Mantra, & Breathwork for Anxiety & Sadness

Posted on Posted in Inspiration, Meditation, Self-Care, Spirituality

Hello and welcome to week 2 of my Yoga for Anxiety & Sadness series ♥ Have you gotten a chance to check out my post from last week, Asana for Anxiety & Sadness?

I’ve gotten some positive feedback from some ladies on Instagram about the poses and I’d love to know what you think too! Please let me know if you have any questions as well. You can find my email in my About page (Get In Touch) here on the blog or DM me on Instagram.

Meditation, Mantra, and Breathwork for Anxiety & Sadness | EJL Blog

Today I have 3 separate techniques that are proven to help with anxiety and sadness.


The first I want to share with you is a guided meditation called Glowing Heart. It’s only 7 minutes and once you’ve done it the first time you can repeat it any time and any where! I hope you’ll check it out.


And my suggestion for a mantra or affirmation for this week is “I am open to receiving Love”. So many times when we are sad we effectively cut ourselves off from receiving love. The reason for this is complex and varies from person to person. For myself, during times of deep sadness I sometimes feel as though I don’t deserve love or am not lovable. Nothing could be farther from the truth – for you or me!

Meditation, Mantra, and Breathwork for Anxiety & Sadness | EJL Blog

So if you are feeling unlovable or just anxious because you have a lot on your plate right now, say it out loud, “I am open to receiving Love”. Love can come from anywhere: strangers, animals, the Earth, and your guides, we must only remember to stay open and see the signs.

Breathwork (Pranayama)

Lastly I have for you a very simple pranayama exercise: Mindful Belly Breaths.

If you haven’t listened to the recording yet, you can use this exercise to set you up for that meditation, or use it during the meditation.

This type of breathwork can be done anywhere. In the car waiting on your kid, friend, or spouse, at home in bed, or even in a coffee shop!

You may wish to have your journal nearby to jot down any thoughts or feelings that arise during or after this breathwork.

Let’s get started…

  • Find a comfortable area to sit or lie down. Close your eyes or just let them settle on something in the distance and let them relax.
  • If seated, find your optimal posture and pull the shoulders back and down a bit. This will allow for greater opening in the chest.
  • Place one hand on the belly and an optional hand over the heart.
  • Consciously breathe into the belly, letting the lungs fully expand, pressing the diaphragm down into the abdominal cavity.
  • Hold that full breath for a count of 3 and let go through lightly pursed lips, controlling the exhale lightly. Repeat this breath 2 more times, holding the full breath for a count of 3 each time.
  • Notice: How do you feel?
  • Continue to breathe slow, steady breaths, feeling the stomach rise and fall. Breathing in through the nose and out through the nose or mouth –  your choice.
  • Sit and breathe for at least 2 more minutes (up to 5) focusing on your hand moving as you breathe, the rise and fall of your chest, and how the air feels entering and leaving the body.
  • Take note of any thoughts or feelings that arise during this meditative breathwork.
  • Slowly flutter your eyes open and return your attention slowly to your surroundings.
  • Again, how do you feel? Be kind and gentle with yourself.

That’s all I have for you today. As always, if you have any questions or feedback, please don’t hesitate to get in touch. I wish all of you a bright and blessed rest of your week. ♥

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