Here are a few Simple Mindfulness Meditation Methods For Anxiety to ease tension and relieve stress when needed.
Oxygen in, anxiety out.
Anxiety attacks have the tendency to trigger shortness of breath, which denies your body of the very oxygen it needs to gain back control. Your pulse races, and in extreme cases, you may even feel like you are going to pass out.
A classic and simple meditation method to lower anxiety is breath awareness or controlled breathing. Simply filling the lungs with slow, focused, deep breaths is one of the quickest and often most effective ways to reduce anxiety and soothe the mind. Try and breathe deeply, slowly through your nose all the way down to your diaphragm, or the pit of your belly letting your abdominal area expand and fill your body with air.
Once filled, embrace the moment in between while proceeding to focus completely on the flow of your breath. You may simply stay here re-centering your attention on your breath if it sways and stay attentive to it while breathing deeply or may choose to expand the practice.
To expand, simply breath in while focusing on calming, soothing energy coming in through your nose and filling your stomach. Mindfully now allow the same air to flow upward releasing any thoughts of anxiety, fear, or panic out with each breath. Keep a repetitive pattern and soothe the soul. This is one of the simplest and most widely used meditation methods that can be employed in combatting anxiety.
Move and breathe with walking meditation.
When you are anxious, the concept of taking a seat to practice meditation can sometimes appear impossible. So walking meditation is particularly helpful when anxiety hits.
Anchoring – Prior to starting, anchor yourself. Simply stand still and take a few deep breaths bringing your attention to your body, the present moment, and feelings or sensations in the body.
When ready to begin, in walking meditation, all you need to do is focus your attention on each step you take. Continue to breathe while focusing your awareness on the motion of walking, and let everything else fall away. Be as present as possible in simply walking. Whenever possible, if distracted, return your attention to the process of walking, purposefully and mindfully moving each foot, conscious of how your foot slowly connects to the floor embracing and feeling each moment.
Monks from lots of faith traditions are often seen walking and meditating silently within an easy garden. Any quiet location will do. Try a neighborhood park, a beautiful forest landscape, a beach, or simply your own backyard.
The movement of mild walking assists with oxygen circulation throughout your body while focusing your awareness takes your mind away from the causes of your stress.
Mantras and focusing prayer can ease anxiety now, and protect versus it later on.
Once you have calmed your initial anxiety and stress through meditative breathing or walking, you can move more easily into a mantra practice. Mantras or brief meditative prayers repeated gradually while continuing focused breathing can be extremely useful for anxiety.
A mantra is frequently an easy syllable, such as Om, you can also use a significant word, like Love, or even a preferred scripture passage. You don’t have to be of any particular sect or religion. You are simply relaxing and tuning into your calmer, higher self. The repetition of the words or sound gives you someplace to rest your attention. This can definitely be more relaxing than fighting to or attempting to clear out a nervous mind.
‘Trying’ to clear our mind often causes ideas and thoughts to shoot out in many different directions. The mantra alleviates this mind chaos by taking you down into a rhythmic, soothing flow. By reattuning your focus into the repeated word or phrase, you zone into a more deeply relaxed brainwave state.
Focusing on the mantra can also take you beyond yourself and help you feel more in touch with Universal well-being, a loving God, or the oneness of humanity, rather than feeling defenseless and alone.
Repeated meditation has a cumulative impact over time. If you continue to practice meditation regularly, you should feel a little less anxiety every day, and end up being more durable or less prone to the impact of stress.
The best meditation for anxiety is a procedure, not an objective.
Sometimes people have trouble when they initially attempt various meditation methods because they stress they aren’t doing it right. This only makes them much more nervous, thinking they have actually failed. So big news, there is no failure in meditation! Meditation methods are and should be simple. Exactly what’s best is actually whatever works the best for you. Mindfulness Meditation is about rediscovering the true you in all your courageous brilliance and grace.
If you are just starting out, take it slow. Try the deep breathing, and proceed to something else whenever you feel prepared. Be kind to yourself and pleased that you are on your way and remember to be mindful!