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David Shannahoff-Khalsa researched the effects of Kundalini yoga on patients with obsessive-compulsive disorder. Patients in his research trial showed measurable improvement in their symptoms even after a year. Shannahoff-Khalsa created a daily program of meditation techniques designed to reduce the anxiety and depression symptoms that frequently accompany obsessive-compulsive disorder.
Sit or stand with your eyes closed and bring your palms together with your fingers pointing toward the ceiling with your thumbs touching your sternum.
Apply pressure to your palms and focus on the area between the eyebrows yoga practitioners call the third eye.
Inhale gently and use the chant "oooooong na moooooo" during your exhale. The "o" is long and the "a" is short. Without taking a breath in between, chant "gu ru deeeev na mo."
Repeat the cycle 10 to 12 times to achieve a relaxed state of mind.
Sit in a chair with your hands on your thighs or sit on the floor in a cross-legged yoga pose with your hands on your knees.
Close your eyes and keep your spine straight as you inhale through your nose and bring your shoulders up toward the ceiling.
Bring your shoulders back to the starting point as you exhale through your nose. Focus your mind on the sound of your breaths.
Increase the shoulder shrug cycles to three times a second for a total duration of two minutes.
Obsessive-Compulsive Disorder Breath
Sit comfortably either in a cross-legged yoga pose or in a chair. Close your eyes and keep your spine straight.
Use the thumb of your right hand to apply light pressure to block off your right nostril. Point your fingers upward toward the ceiling.
Inhale for 15 seconds through your left nostril until your lungs are filled; hold the breath for 15 seconds.
Exhale for 15 seconds through your left nostril and hold for 15 seconds before inhaling again. The entire cycle should take one minute with a goal of working up to 31 minutes per session.
Anger Release Meditation
Sit cross-legged on the floor or sit in a chair. Keep your back straight and close your eyes.
Set the timer for 11 minutes and chant the letters "g" and "o" aloud in a continuous loop.
Don't stop to take deep breaths but inhale small breaths just enough to keep you repeating "jeeeooo" rapidly. Chant for the entire 11 minutes without stopping.
Use this technique twice daily to help you control angry thoughts.
- If you are hyperactive you should not attempt the shoulder shrug technique.