The use of meditation as a practical solution for anxiety and restlessness is on the rise. Many adults nowadays use meditation as a tool for coping with the hassles of daily living. Meditation for anxiety is a great way to take control of your mind keeping anxious feelings away.
To Meditate against anxiety involves mindful breathing, mindful activities review, and body scanning. Consciously find out those events that bring worry upon you. The goal of this awareness is to stay with the thoughts as they flow through your mind. Do not interfere or take decisions on the thoughts. The more comfortable you get with these thoughts, the more control you have over your life.
When you meditate to relieve anxiety, you are training your mind to be at peace. Moreover, your sense of gratitude will increase, you will learn to accept yourself more than ever before. This will wipe out any worry about past experiences or future expectations. Your mind will become clearer to see things the way they really are and then take appropriate decision to make the situation better.
Why spend money on anxiety and stress relief when you can simply achieve a better result with meditation. Practicing meditation regularly will not only reduce your feeling of anxiety but also can reverse the injury that anxiety caused.
We are going to see in the following headings the guide to effective meditation for anxiety:
- Understanding The Basic Meditation Practices
- Meditating To Fight Anxiety
- Applying The Various Techniques of Meditation In Fighting Anxiety
If you are experiencing anxiety in any way, this guide will take you through the steps of meditating effectively to take your life back. Never think you are alone in this battle against anxiety. Just make up your mind today and follow this meditation guide, you will learn how to better control your mind.
Understanding The Basic Meditation Practices
These basic beginners practices involve choosing a suitable place for meditation, assuming a comfortable position, timing your practice, giving yourself a reason for your meditation practices, and keeping up with the practice. Having a proper understanding of these fundamental meditation practices will keep you right on track as we go through meditation for anxiety.
Choose a Suitable Space For Your Meditation:
Find a quiet place where you can stay alone for some minutes without any distraction. While it is possible to meditate anywhere, a quieter environment will improve your concentration and make your experience easier. As you get better in your practice, you can then try out other places.
Consider setting up space particularly for your meditation practices. Keep a seat and a cushion for sitting comfortably. You may add flowers, candles and other items that can inspire you to meditate. When you fall in love with a space you have set out for your meditation, you will likely remain devoted to your practice.
It is important to see this special space as sacred and treat it with respect. This space will serve as a source of inspiration, thereby, improving your experience.
Adopt A Comfortable Posture:
The best posture for meditation is sitting with your back in an upright position. Sitting upright is a good posture for your spine, it also helps to improve breathing while meditating. You can sit on the floor with your cushion or sit on a chair, what matters is that you are comfortable and relaxed.
Avoid any posture that will cause strain to any part of your body. This is because the strain is a huge source of distraction to meditation. Therefore, maintaining a straight back will help you prevent strain increasing your comfort.
Time Your Meditation Session:
Spend about 5 to 10 minutes each day on meditation. You do not need to spend a lot of time practicing, quality, in this case, is better than the amount of time spent. It is better to end the session wanting to practice more, than boring yourself out with a long period of practice.
Although there is no amount of time mandatory for a meditation session, you have to understand what works best for you. When you progress in your routine and you find the need to increase your meditation time, then you can go ahead. However, do not feel pressured to increase the time if you feel comfortable with your current duration.
Pick a specific time for your session each day. This can help you devote to your routine. It will make you feel the importance of meditation in your life.
Give Yourself A Reason To Meditate:
Create a purpose for your meditation. This will help to channel your mind toward the positive effects of meditation. Many people engage in meditation with various intentions. These intentions keep them focused on their practice, they serve as a driving force for effective meditation. While you focus on a particular goal for every meditation session, you can easily tell whether you are making progress or not in the end.
Your intention can be using meditation as a means of replacing negative events with positive energy. It can also be using meditation as a way to stay within yourself at the moment without any worry about past events or future expectations. However, this guide is about meditation for anxiety, so the intention is to quieten your mind and consequently replacing chaos with peacefulness. This will let you understand where your anxiety comes from and give you a peace of mind in the end.
Keep Up With Your Meditation Routine:
Recording your progress as you go is the easiest way to maintain a commitment to your meditation schedule. Keep a journal for recording your daily meditation sessions. You should take note of how you feel before each meditation, the meditation techniques you apply, and how you feel after each session. This will help you to know if meditation is really improving your life.
This journal can serve as a point of reflection for you. You can easily go back to where you started the journey and compare it to where you are at the moment. It will help you to appreciate yourself for the progress you have made and give you the courage to keep proceeding.
At this point, you have seen the necessary practices for meditating effectively, having the knowledge of all these practices will help you immensely as we go to the process of fighting anxiety with meditation.
Meditating To Fight Anxiety
Anxious feelings are what a lot of adults battle against on everyday basis. The causes of these feelings can range from stressful activities, fear, suffering, and many other events. The good news is that with the following meditation steps, you can relieve yourself from the awful grip of anxiety.
Focus on Positive Thoughts:
While meditating to relieve anxiety, set to focus on surrounding yourself with a positive energy. Anxiety causes the uproar of various thoughts in the mind, leading to unnecessary worry and nervousness. Meditation for anxiety is all about replacing these negative thoughts that anxiety incites with a more soothing thought.
All meditation techniques involve the cultivation of positive thinking. This means the act of becoming aware of your negative thoughts and the causes, then replacing them with the positive thoughts you nurtured within yourself. You can do this by first letting your negative thoughts manifest without judging them. Then, gradually accept your flaws as a human being that is liable to imperfections. Finally, think of things that make you feel happy and keep the thought within you. This is a way of letting go of anxiety.
Understand Your Perfect Time For Battling Anxiety:
Meditation for anxiety is a battle against anxious feelings. It is better to figure out the best time for you to meditate when fighting anxiety. Some people respond better when they meditate as they feel anxiety rising within. Others control the situation by meditating earlier, especially if they feel the activity they are getting involved in may trigger nervousness.
Just try out the various times and know which works best for you. It may take time for you to understand the best moment to start meditating, this is why journaling is a good tool for you. Nevertheless, with a constant meditation practice, you will learn how to ignore these anxious thoughts. They will eventually not be much of a load to you.
Learn To Accept Your Flaws:
Nobody is perfect, therefore it is common not to achieve your goal for meditating within a short time. At this point, you may feel that you are doing it wrong or that you are just not good. Just know this truth, everyone feels the same especially beginners. Moreover, unlike wandering thoughts, anxiety possesses a strong emotional grip. Therefore, you need to really give yourself the chance to understand that it is not your fault and avoid judging yourself for your imperfections. Keep reminding yourself that you will improve with time and that the whole practice is more about improvement rather than perfection.
The moment you start faulting yourself for your inadequacies, you will end up increasing your anxiety and stress. This is a counterproductive effort and should be avoided. Whenever you see yourself in a situation like this, just take it as part of the anxious feeling and continue working hard to get better.
Commit To The Practice:
If you see signs that meditation can help your anxiety, then, devote to the practice and get better. Never expect a visible change overnight. Your brain will definitely experience a significant improvement, but you need to give yourself some time. Meditation for anxiety takes patience and effort.
Applying The Various Techniques of Meditation In Fighting Anxiety
Meditation offers a variety of techniques to help you combat your anxiety. Experiment with all these meditation techniques and practice the ones easier for you to understand. Going through all these styles of meditation will give you a sense of adventure. It is not mandatory to practice all the techniques, just work with the ones that make you feel comfortable.
The mindfulness meditation is a very popular technique of meditation practice. It can help you in relieving anxiety. This practice focuses on keeping your attention within yourself for the moment. It trains your brain to be present without ruminating on the past events or worrying about the future that is yet to come.
A common way to practice mindfulness is focusing on your breathing to prevent wandering thoughts from taking control of your mind. This is a conscious practice of watching your breaths to keep you present. You can resort to counting your breaths when you find it difficult to focus on your breath. Acknowledge wandering thoughts and see it as part of the journey, however, always refocus each time you realize that you have lost focus. When you are present at the moment, anxiety will give way to self-awareness.
2. Loving-kindness Meditation
The practice of loving-kindness meditation involves the act of becoming aware of your anxious thoughts and substituting them with thoughts of love and kindness. This practice is similar to mindfulness meditation, the only difference is that instead of just focusing on the present moment, you can focus on acts love and kindness.
Feel free to express your thoughts of love and kindness towards yourself and towards others. There will be no space left for anxious thoughts when you replace them with the thoughts of loving-kindness.
Consider complementing mindfulness meditation with loving-kindness meditation. These will work together to battle anxiety.
3. Visualization Meditation
This meditation technique involves creating a mental image of a place that makes you feel comfortable and at peace. Imagine yourself at the place and recreate every feeling the place gives you. Use your sense of sight, smell, feel, taste, and hearing to keep yourself in the place of comfort. This meditation technique is often regarded as the guided meditation.
Most of the times, this practice is done in a class with an instructor. But, this is not a criterion for visualization meditation, because you can still practice it by yourself.
When you create a mental image of comfort and peacefulness, then the anxious thoughts that have been causing chaos will vanish to somewhere else.
4. Transcendental Meditation
Transcendental meditation involves the reciting of a mantra repeatedly during meditation. This mantra can be read from a book or just from your mind. Sometimes, it simply involves repeating some soothing words to yourself in order to achieve comfort.
This meditation technique is most common among Buddhists. They usually recite mantras during a long meditation. This goes along with the counting of prayer beads (the Mala). This requires absolute focus and concentration.
While saying the mantra, do it with a deep sense of emotions. Concentrate on every word you say and say them from deep down your heart. How you recite your mantra matters a lot, the more focused you are on the words or sounds, the better the result achieved.
Mantras are soothing words to relieve anxiety. Therefore, saying these words repeatedly with utmost concentration and awareness will keep out anxiety.
5. Movement Meditation
Movement Meditation technique involves incorporating organized body movements in your meditation practices. You do not have to always sit still while meditating to maintain focus. Try out the various movement meditation practices which include walking meditation, Tai chi, yoga, and qigong. All these involve body movement while you still focus your thoughts.
Walking meditation is a less complex physical movement meditation practice. It simply involves taking a slow and steady step across the room as you meditate. For as long as this motion is not hampering your concentration, it is a great way to achieve relaxation.
Consider learning yoga, Tai chi, or qi gong. You can do this by following an instructional video guide. Many fitness centers also offer lessons on these movement meditation exercises, you may want to enroll in one of them.
Making body movements while meditating can be very interesting and effective when battling anxiety. Just try it out to know if you will feel comfortable with it. However, do not force yourself into it.
Anxiety is a common issue today and various factors promote it. We encounter so many awful events on daily basis, to add to it, the media always have frightening tales to tell. It appears like everything is turning over and chaotic. All these breeds anxious feelings, nervousness, and fear. But if we can spend some time with ourselves and cultivate peace of mind, then we may be able to better handle these situations.
People who engage in meditation develop a lower risk of anxiety. Meditation works in the brain to keep you aware of the situations, yet, letting you focus on positivity, giving you more control over your life.