In the second series of reflections on managing anxiety, Michèle Hampson shows us how we can incorporate a spiritual dimension through simple methods of calming our body and mind.

Most anxiety management strategies focus on our body's sensations, feelings, and thoughts, ignoring the spiritual dimension. Much of the success of yoga stems from its holistic approach. Therefore, this reflection seeks to provide an equivalent Christian approach to managing anxiety.

Body awareness

Our body expresses anxiety very well, whether it is changes in blood pressure, a feeling of a lump in the stomach or rapid breathing. Thus, exploring the body involves being aware of how each part of it feels.

God can help us in this process by being aware from the beginning that our body, created by God, is precious; he is a temple of the Holy Spirit. By the grace of God, we try to free ourselves from the tension we are discovering.

Rhythmic body movement is as calming for adults as it is for children, so we can use it to help us focus when we are distracted. We are called to praise God with tambourines and dances (Ps 150: 4). Thus, we could focus our attention on God by a simple rhythmic beating of the drum, moving our fingers as we read a psalm, or by a simple rhythmic dance, such as taking three slow steps forward and one step back while we move slowly around the room. (We can do well by listening to Pachelbel's Canon in D major). This can help us to reflect on what draws us to God and what draws us away from Him. The good news is that we are making progress despite our failures!

Breathing exercises

Deep breathing is important in managing anxiety, as it reduces the release of adrenaline into the body. It is a way of reminding us to live the present moment safely as the only time change is possible.

We can remember that the Lord who gave us breath (Gen. 2: 7) is closer than ever. We can be conscious of breathing in the Spirit of God to fill our body, mind, and spirit by releasing all that is not from God by expiration. (A similar exercise for the body can be "palms up, palms down," which involves holding the palms up to receive God's love and palms down to release everything that hinders us in our relationship with God.) .

It is enough to take three deep breaths to calm our breathing. Thus, we could reflect on the fact that we want to draw closer to God as Father, Son, and Holy Spirit through our next breaths. We might remember, for example, that God protects us as Creator, that Christ is in me, and that the Holy Spirit inspires me (Job 32: 8).

It is good to prolong the exhalation, as this reassures us as the stimulation of the parasympathetic nervous system takes place, while the inspiration has the opposite effect. One way is to call on God by saying, for example, "Oh, Lord, help me!"

There are many breathing exercises, which we recommend to count as we breathe - to have a deeper breath and to distract us from our anxious thoughts. But we can replace the count with a mantra or a statement. Some may worry that this is an oriental mystical practice, but it has been practiced since the early days by the Orthodox Church. The goal is to calm our breath so that we remain mentally focused on God.

The best known of the prayers is that of Jesus, which begins with "Lord Jesus Christ, Son of God, have mercy on me," to which was later added the word "sinner." Words like Emmanuel (God with us) or Maranatha (in Aramaic 'Come Lord Jesus') are also popular.

Practice Mindfulness

When we use a mantra, we move from simple breathing exercises to the practice of meditative attention to God. As we continue, words can cease and we simply become aware of God's presence.

In the practice of mindfulness, we can anticipate thoughts that distract us simply by observing them without judging them and letting them go. We could imagine our thoughts floating like a cloud; it's just thoughts. This helps us to get rid of the urgency of our worries, the weight of regrets, or the anxiety that might overwhelm the present. There is a wonderful analogy in Isaiah (44:22) where God says, "I have blotted out, as a thick cloud, thy transgressions, and, as a cloud, thy sins: return unto me; for I have redeemed thee." So we return to God in the present moment with our next breath.

We can imagine something for ourselves, for example, we can imagine God as a flowing river, and worries or troubles as stones left in God's healing water.

Some find it helpful to have a visual focus with symbolic significance; for example, a candle like Jesus is the light of the world. While for others, the sense of touch is important; such as holding a cross in your hands to make you aware of God's presence; or beads of prayer, to keep your attention and calm. A friend described a period of weak concentration, where she simply held her morning cup of tea and remembered that God was holding her in the same way.

Putting creativity into practice

These exercises can be combined holistically with the enjoyment of discovering what helps us individually. Personally, I try to breathe deeply while doing the stretching exercises, reciting Psalm 8.

Translation from: St Luke’s Virtual Clergy Wellbeing Program

https://www.youtube.com/watch?v=IcYDE11Xhuo