Carley Centen - Anytime Exercises to Reduce Stress, Ease Worry, and Invite Calm

Adams Media

An Imprint of Simon & Schuster, Inc.

57 Littlefield Street

Avon, Massachusetts 02322

www.SimonandSchuster.com

Copyright 2020 by Simon & Schuster, Inc.

All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For information address Adams Media Subsidiary Rights Department, 1230 Avenue of the Americas, New York, NY 10020.

First Adams Media trade paperback edition September 2020

ADAMS MEDIA and colophon are trademarks of Simon & Schuster.

For information about special discounts for bulk purchases, please contact Simon & Schuster Special Sales at 1-866-506-1949 or .

The Simon & Schuster Speakers Bureau can bring authors to your live event. For more information or to book an event contact the Simon & Schuster Speakers Bureau at 1-866-248-3049 or visit our website at www.simonspeakers.com.

Interior design by Julia Jacintho

Interior images 123RF/Ekaterina Matveeva

Cover design by Victor Watch

Cover Images 123RF/Ekaterina Matveeva

Library of Congress Cataloging-in-Publication Data

Names: Centen, Carley, author.

Title: My pocket meditations for anxiety / Carley Centen.

Description: Avon, Massachusetts: Adams Media, 2020. | Series: My pocket. | Includes index.

Identifiers: LCCN 2020011409 | ISBN 9781507213872 (pb) | ISBN 9781507213889 (ebook)

Subjects: LCSH: Stress management. | Anxiety. | Meditation--Therapeutic use. | Mindfulness (Psychology)

Classification: LCC RA785 .C396 2020 | DDC 155.9/042--dc23

LC record available at https://lccn.loc.gov/2020011409

ISBN 978-1-5072-1387-2

ISBN 978-1-5072-1388-9 (ebook)

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and Simon & Schuster, Inc., was aware of a trademark claim, the designations have been printed with initial capital letters.

This book is intended as general information only, and should not be used to diagnose or treat any health condition. In light of the complex, individual, and specific nature of health problems, this book is not intended to replace professional medical advice. The ideas, procedures, and suggestions in this book are intended to supplement, not replace, the advice of a trained medical professional. Consult your physician before adopting any of the suggestions in this book, as well as about any condition that may require diagnosis or medical attention. The author and publisher disclaim any liability arising directly or indirectly from the use of this book.

Are the stresses of everyday life making you feel anxious and depressed?

Do you feel uneasiness, distress, or dread before significant events?

Does worry keep you from experiencing all the good in your life?

In this chaotic and busy world, it can be difficult to cultivate a sense of calm. When youre stressed, preoccupied with worry, or anxious, relaxing can seem downright impossible. Fortunately, meditation and mindfulness can help. These practices have been shown to help ease the experiences of stress and anxiety and can help you better manage the worries you face in your life.

When youre stressed out, your mind is not focused on the momentits worrying about something that has happened or something that might happen in the future. My Pocket Meditations for Anxiety gives you 150 exercises you can do at home or at work to shut down this stress, worry, and anxiety and help you find a calm mindset that puts you back in control of your thoughts and emotions.

Meditation is an inward journey. Its personal to you, so some techniques might resonate with you more than others. The meditations and exercises in this book are designed so you can explore what techniques work best for you, whether that is guidance through visualizations, acts to focus your attention, or ways to create a sense of openness toward your thoughts.

You also dont need to do these meditations in any specific order; you can pick a chapter at random or go through them in a purposeful succession. The chapters are ordered in such a way to help you build the skills and confidence you need to progress toward stillness in your mind and body. Early chapters focus on gentle movement and visualizations designed to help you settle, and then go into meditations that calm your racing mind through your breath. Later chapters go deeperto challenge the thinking patterns that underpin stress and anxiety, as well as to construct positive, realistic, and helpful beliefs. The final chapters provide ideas for overcoming common anxieties, bringing mindfulness into your daily life, and developing your own self-guided open awareness practice.

You cant eradicate stress from your life, but developing a healthy stress response is part of good health. The meditations in this book can ease your worries, calm your body and mind, and make you feel better prepared to handle whatever life throws your way!

Before you get started with meditation, it can help to understand the basics of the practice.

Some of the meditations in this book will have specific directions to lie down or move in specific ways, but for most of them the general guidance is to find a seated position in a quiet space where you can be comfortable and wont be interrupted. Before each meditation, take some time to settle in.

1. Sit in a way that is comfortable, with some back support. This could be in a chair or on the floor, perhaps sitting on a pillow so that your hips are raised and there is no pressure on your knees or legs.
2. Set a timer for the length of time that you plan to dedicate to the days practice.
3. Close your eyes, or rest your gaze gently in front of you.
4. Notice how you feel in your mind and body.
5. Breathe in and out through your nose.
6. Stay comfy. Particularly as you begin the practice of meditation, you want to find ease in your body rather than be distracted by minor aches and tingles. If you need to shift and adjust, do so. Over time, youll build the ability to be more still as you gain mental strength.
7. Approach your meditation with presence, openness, curiosity, and acceptance of whatever arises in you and what you experience.
8. When your meditation is done, bring some movement back into your body, perhaps wiggling your fingers and toes, slowly at first.
9. Gently open or focus your eyes, and return your awareness to the world around you.
10. Remember: If you experienced anything especially challenging in your practice, be kind to yourself. If you need more support in managing your stress and anxiety or anything painful or challenging that has come up in meditation, always talk to your doctor.

If it were easy to calm down when you feel stressed or anxious, you would. But feeling nervous, worried, or panicked makes it difficult to even sit still, let alone meditate. Thats why this first chapter begins with gentle movements that can help you physically ease into stillness. Movement encourages you to release any tension youre holding on to in your body and helps you focus your awareness on the present. These exercises can be done on their own or as a way to settle in before a longer meditation with another exercise.