“Worrying is carrying tomorrow’s load with today’s strength — carrying two days at once. It is moving into tomorrow ahead of time. Worrying doesn’t empty tomorrow of its sorrow, it empties today of its strength.”
Corrie ten Boom
How to End Anxiety Through Meditation
When it comes to using meditation to manage anxiety, multiple studies have reached the same conclusion.
Mindfulness can help you to stop worrying.
Almost 7 million Americans and 3 million Brits experience Generalized Anxiety Disorder, and many more have occasional bouts of fretfulness due to pressures at work or home.
At the time of writing 40% of disability worldwide is due to depression and anxiety.
While you can’t remove the stress from daily life, there are steps you can take to feel more at ease.
Anxiety-Related Benefits of Meditation
Researchers have been studying how meditation affects a wide variety of health issues. Recently, the American Medical Association reported that meditation appears to be most effective in addressing anxiety, depression, and pain management. These findings are echoed in several medical journals worldwide.
How could it meditation help?
Focus on now. Most anxiety tends to be centered on rehashing the past or anticipating the future. Meditation encourages you to engage fully with the present moment. Your attention switches from useless regrets and fears to constructive endeavors.
Connect with your body. Chronic anxiety takes a toll on your physical health through inflammation and other symptoms. Scanning your body reminds you to lower your shoulders and unfurrow your brow.
Change your brain. Meditation alters your brain so your contentment will grow. Stress hormones decrease and serotonin levels rise. Gray matter enlarges, while the amygdala, which processes fear, shrinks.
“Our anxiety does not come from thinking about the future,
but from wanting to control it.”
Kahlil Gibran
How to Meditate to Reduce Anxiety
Meditation can be adapted to suit your individual needs. Take classes or sit at home for free on you own schedule.
Start off gradually. The benefits of meditation can often be seen within a week or two, and even 10 minutes a day pays off. Set aside a brief time each day for contemplation.
Clarify your purpose. You may want to use meditation as part of your spiritual practice or take a completely secular approach. Meditation is not necessarily religious. You can develop greater peace of mind with your own set of beliefs.
Separate facts from feelings. Introspection helps you to distinguish between actual events and your inner thoughts and emotions. As you train yourself to think objectively, you can achieve greater control over your reactions.
Develop insights. Examining your mind also helps you to understand yourself and others. You may discover the root causes of your anxieties and how best to deal with them. Maybe you’ll want to replace negative expectations with a sense of curiosity. Perhaps you’ll pay more attention to the kindness you receive from others instead of conflicts.
See your doctor. While meditation is powerful, your physician may recommend treatments including cognitive therapy and medication if your anxiety persists. You can still practice meditation and other self-care to aid your recovery. Let your doctor know what you’re doing on your own.
By far the simplest technique is what I call Square Breathing.
Meditation is NOT about making your mind blank, still or silent, at least not at the start of your practice. It is about quietening the minds ‘chattering monkey’ – the thoughts that race and rampage through your mind.
Square Breathing gives the chattering monkey something to do. That something is to ‘count’.
Square Breathing goes like this…
Breathe IN for the count of FOUR
HOLD for the count of FOUR
Breathe OUT for the count of FOUR
HOLD for the count of FOUR
Breathe IN for the count of FOUR … and so on.
You can practice this anywhere and anytime.
Other Natural Anxiety Aids
Meditation is even more productive when you combine it with other healthy lifestyle choices. Take a look at your daily habits.
Eat whole foods. A diet full of processed foods and sugar aggravates anxiety and depression. Get most of your calories from vegetables, fruits, whole grains, healthy fats, and lean proteins.
Limit alcohol and caffeine. Too much coffee may give you the jitters, and self-medicating with alcohol usually backfires. See if cutting back makes a difference.
Exercise more. Physical activity melts away anxiety and stress. That’s especially true for vigorous aerobic workouts like running or rowing.
Rest and relax. Fight anxiety with a good night’s sleep and occasional breaks during the day. Go to bed on a consistent schedule.
If anxiety is interfering with your life, help is available. Achieve greater peace of mind through meditation, and see your doctor or therapist if you need additional support.
We offer Coaching in Mindfulness and other Mind Management Techniques.
Why not get in touch for a chat to see how he might be able to help.
alanbjones@me.com
Alan /|\