I have had really bad anxiety + depression for about 10 years. After doing this exercise, it has almost all gone away completely. No taking any medication either! Please try it out, I really think it can help!!
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1. Okay so, sit cross legged on the floor. Back straight.
 Eyes closed. Hands in the praying pose. Good posture. Face forward. 

2. Take deep breaths from your nose, hold it, and exhale from your mouth. Focus your thoughts only on your breathing and imagine the air coming in to your body. Imagine it circulating in your brain as you hold it. Imagine it leaving your body with all your negativity alongside it, as you exhale. The time it takes to breathe should equal the time it takes to exhale. Try and hold for 8 seconds - longer if you can. 

3. Inevitably there will be other thoughts and noise that might be intrusive, and will divert your attention from your breathing. You’ll stop thinking of your breaths and instead on your thoughts. Don’t get mad and try to mute them. Accept them and again divert your attention back to your breathing. I try to look down at my nose when my eyes are closed when I can’t focus on my breathing. Keep yourself in the present. Divert your attention away from past thoughts and future anxiety.

4. Going to be hard at first to bring your attention to your breaths since there’s so many other thoughts, but keep at it. After a few times / sessions, it just comes easier. At first I couldn’t focus at all. I would think “Wow. Am I really sitting here meditating? How dumb is this. What a waste of time." But now - I can meditate while I walk or watch tv or do anything!

Objective: the past is the past and the future is just anxiety. **Focus on only the present**... Which is your breathing. That is the goal of these exercises. To bring your attention and mind back to your breathing , which is just the present state of what you are doing. We don’t care about what happened in the past, or what might happen in the future. Only thing that matters is how awesome it is to breathe and take long deep breaths and feel that sensation in your body.

Then in the future, when you get depressed or anxious about something, you have a trained mind to bring your thoughts back to the present state, instead of past or future. That is mind control, or mndfullness and it is the way! I hope this helps somebody out! Ping me if you want to talk about anything more private or you can post here too :) Have a good day everyone, we can do this.