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If you want a way to comfort yourself in times of stress and anxiety, this meditation can help. Start by selecting a prayer to repeat. "It's important to find one that's meaningful for you," Miller says. "The first place to look is the religion of your youth or of your ancestors, as long as it doesn't bring up feelings of anxiety or tension." Many people find comfort in reciting the Serenity Prayer: "God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference." Or choose a simple word or phrase that you find sacred, like "peace," "shalom," "great spirit," or "om." If prayer in any form makes you uncomfortable, Miller suggests choosing a poem that has deep meaning for you. If you opt for a poem or prayer, write it down and read it until you have it memorized.
Spend at least five minutes every day reciting the prayer, poem, or word over and over to yourself. If you begin to think of something else, return your attention to the word or words. You can practice this meditation anytime, anywhere, but it's especially helpful at times when you feel worried or afraid.