Meditation for working with Anxiety

By Minnie J. Andrews / November 22, 2018
Meditation for anxiety

To lead a quality life you should ensure that stress and anxiety are within acceptable levels. This is because chronic anxiety and stress have the potential to not only bring about behavioral changes but also cause a severe setback to your physical health. Studies show that 1 in every 14 people in the world is affected by anxiety. The line that differentiates normal levels of anxiety and harmful anxiety is quite thin that you should be careful not to cross the line for the worse. Meditation for stress and anxiety is meant to ensure just that.

Anxiety and how it can affect you

Anxiety is part of life. It is quite normal for you to feel anxious when you are about to address a large group, it is normal to lose sleep and feel anxious thinking about how you are going to give your presentation the next day. This sort of anxiety would be for a short time and you would experience increased breath and heartbeat, You would feel a rush of adrenalin, which is the body’s response to help you cope with the stress and anxiety. You get back to your normal self once you start the presentation.

When anxiety and stress are persistent it can affect your physical health. It might also lead to anxiety disorders like Generalized anxiety disorder, social anxiety disorder, phobia, obsessive-compulsive disorder etc. The physical health problems include:

• Pounding heart
• Low libido
• Extreme fatigue
• Muscle aches and pains
• Increased blood pressure
• Digestive problems
• Breathing problems
• Irritability
• Depression
• A headache
• Panic attack
• Irritability

And others. The treatments though would not eliminate the problems completely. the problems would be resurfacing quite often. meditation for anxiety could be a better alternative to treat stress-related physical ill-health.

Why meditation is good?

Meditation is generally known for the relaxing effect. Though meditation can be difficult when you start, once you keep practicing it regularly and start to enjoy the benefits it can offer, you will find it easy and beneficial. Meditation is known to produce amazing results even when you are suffering from pains, hormonal imbalances and chronic stress symptoms. The other benefits of meditation include

• Fighting addiction
• Enhancing self-awareness
• Lengthening the attention span
• Postponeaging
• Reduce even age-related memory loss
• Promotes better emotional health
• Lessens stress and thereby reduce anxiety

However, it is a slow process and would take at least 2-3 months for you to reap the benefits. Meditating for at least15 minutes daily without a break is essential to glimpse at least some sort of positive result. The additional advantage with meditation is that you might reap or might not reap the benefits. There is no question of it having a negative effect or side effects associated with it. Moreover, there are different types of meditation. You have the freedom to choose the type that suits you and your lifestyle or one you find is helping you. but, you need to spend considerable time on one type of meditation before you decide whether it is helping you or not.

Meditation for anxiety

Among the different types of meditations, the mindfulness meditation seems to be the prescription recipe meant for anxiety. Research substantiates this. Mindfulness meditation is an easy to follow meditation style. It is popular because it is easy to do even for the beginners and can be done anytime and anywhere. But, the benefits it offers is as good as any other meditation technique. In the west, this is especially considered as anxiety meditation as there are a number of famous, personalities, news anchors, marine officers, and wall street brokers state that they have benefitted a lot as far as handling job-related stress, anxiety attacks, on-the-air anxiety attack etc are concerned about practicing mindfulness meditation.

How to start mindfulness meditation?

Mindfulness meditation is one that does not require much training. It does not necessitate you to search for a calm and peaceful place too. Even spending just 10 minutes is good enough and it can be as little as two minutes till you make it a habit.

Steps in mindfulness meditation

• Amidst your daily routine, take time to close your eyes and sit quietly. It could be any time. Early in the morning, after you finish your breakfast, after getting to your workplace etc.

• Breathe normally, but start noticing your breath.

• Count one when you breathe in and two when you breathe out. Keep doing it till you count 10. Once you reach 10 starts all over again.

• While you do this, you will notice that thoughts bombard you.

• Do not resist the thought, simply label it thought and let it pass

• Ensure your attention is back to your breath.

Practicing this regularly and then synching the breath with whatever activity you are involved in a day is the goal of mindfulness meditation. Mindfulness meditation helps you to fully focus on the present moment and helps you to be relaxed however stressful the situation might be.

By now, you would have understood that meditation and anxiety have an inverse relationship. The more you meditate, the less stressed and anxious you are likely to feel. Practice mindfulness meditation, you will be able to fight against anxiety as well as anxiety disorder and lead a quality life.

About the author

Minnie J. Andrews