There are many meditation techniques that can help relieve anxiety symptoms, but these are three of my tried and tested favorites.
Anxiety feels different to everyone, but common symptoms include feeling unable to relax, feeling fearful, or always fearing the worst. When we practice mindfulness meditation, we become aware of the thoughts or feelings that induce anxiety in the body and mind, which is the first step in approaching them with compassion and understanding. Meditation trains us not to get attached to these thoughts, but rather to allow them to be. It can be scary to be left with thoughts, worries and painful memories or emotions that you instinctively want to avoid, but it has been proven that the very act of being with them helps them dissipate.
How to do it:
Start by sitting in a comfortable position. Bring awareness to the physical sensation of the breath: the rise and fall of the abdomen and chest, or the sensation of the breath as it moves in and out through the nostrils or mouth. Once you feel settled, bring awareness to your thoughts and emotions, letting them come and then releasing them. Imagine that each thought is like a cloud moving in a clear blue sky, always changing.
2. Deep abdominal breathing
This exercise is a form of breathing and is one of the fastest ways to reduce stress and anxiety. I often practice it to help me fall asleep at night or before a big engagement or workshop and find that it helps calm and reset my nervous system, helping my body and brain to relax.
How to do it:
With your hands resting on your belly, inhale deeply, sending your breath away from your chest and down toward your abdomen. Imagine that there is a balloon in your belly and on inhalation that balloon expands in your hands, and on exhalation it deflates. You can try to extend the exhalation a little to further encourage the body to return to its natural state of rest.
3. Headspace
This is a good approach for those days when thoughts and feelings seem completely overwhelming, because it gives your brain something else to focus on.
How to do it:
Choose a mantra that resonates with you. It can be a self-affirmation (such as “I am worthy”) or it can be a simple incantation (such as “man”). Repeat that mantra over and over for a few minutes. Every time you are distracted, don’t worry. Bring your attention back once more to the mantra.
How often do I have to meditate before I start to feel less anxious?
All of these techniques can be practiced whenever you start to feel anxiety rising, but while momentary relief is wonderful, it’s the cumulative effects of a regular meditation practice that have truly transformative results. Think of meditation like building any other muscle in your body: while you might feel fantastic after an exercise session, you might feel terrible. Regardless, after weeks or years of regular training, you will definitely feel (and be) physically stronger. It is the same with meditation and the brain. I recommend starting with a daily practice of 5 to 10 minutes. However, if that seems too much, then try meditating five times a week to start.
For anxiety, it can be helpful to establish a routine and practice around the same time every day. It doesn’t matter where or when you do it: if sitting with your legs crossed every morning feels uncomfortable, then try it on the way to work (not while driving, though!) or at night, right before bed.
Can meditation ever negatively affect anxiety?
The short answer is that meditation is not always a straight path. So yes, some sessions will make you feel incredible, but others can bring out emotions and frustrations that challenge you. The important thing is to be kind and compassionate with yourself and do your best not to bring any judgment to your meditation experience. It is the act of making space and time for yourself that makes the difference.
If your mind is very busy, then it is busy. This is not a reflection of your ability to meditate or gain the benefits of the practice. And if you find yourself immersed in life and miss a few days (or weeks/months/years) of practice, then you know that you can always start again.
Meditation is an excellent tool to help alleviate symptoms of anxiety and, over time, can provide substantial relief to a restless mind. However, it is not the only way to deal with anxiety. Getting enough sleep, exercising regularly, eating balanced meals, maintaining a breathing practice, and staying connected with people who care about you are great ways to keep your distance.
2023-08-03 21:22:57
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