Change Your Brain Every Day Tana's Top Meditation to Overcome Negative Thoughts & Anxiety
Dec 5, 2025
Discover how to meditate to combat negative thoughts and anxiety. Tana provides techniques for diaphragmatic breathing and heart-centered visualization. Learn to cultivate self-love with compassionate phrases and extend kindness to loved ones, neutral individuals, and even those you find difficult. Embrace the power of forgiveness and its health benefits, while sending universal goodwill to everyone. This meditation journey promotes emotional well-being and transforms your mindset!
AI Snips
Chapters
Transcript
Episode notes
Relaxed Expectations For Beginners
- Sit comfortably and don't expect to 'think about nothing' when learning to meditate.
- Tana Amen will guide you through practices you can follow rather than empty your mind completely.
Research-Proven Emotional Benefits
- Loving-kindness meditation reduces negative emotions and increases goodwill.
- Research links it to decreases in pain, prejudice, anger, anxiety, depression, and PTSD.
Breathe From Your Belly
- Use diaphragmatic breathing: inhale so your belly rises and exhale twice as long as the inhale.
- Ground attention in the breath and the area around your heart before starting intentions.