A sudden rush of a racing heart, shortness of breath, and overwhelming fear can make us feel like we’re in danger. In an environment full of stress, it’s easy to feel trapped by the grip of anxiety. What are some practical steps we can take to not only manage these feelings, but actually make friends with them?

Drawing from his own debilitating experiences growing up, Mingyur Rinpoche shares a clear, compassionate, and simple path to freedom from anxiety. In this teaching, he outlines seven practical steps — from the power of deep breathing, to simple lifestyle changes like diet and exercise, and profound meditation techniques. Rinpoche guides us on how to look deeply into the experience of panic, not as an enemy, but as an opportunity for transformation.

This teaching is from Tergar’s Joy of Living online program. To learn more, click here.

Click here to download an English transcript of the video [pdf].