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Harada Roshi

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I have suffered with anxiety and panic attacks for many years...mostly the situations i fear never happen but i cant stop worrying Is it safe to do basic meditation if you have such mind problems? I don't want to make things worse.

If you do not want to make your condition worse, rather than sitting zazen for a long time, it would be best to do "one breath zazen". Letting go of the tension in your shoulders, chest, arms, diaphragm, even if it feels a bit difficult at the beginning, to exhale to the point where you feel that you cannot exhale further. Practice exhaling. If you can exhale to the very end of your breath, you will feel how your head becomes more and more empty, free from unsettling feelings.

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