Meditation Techniques to Reduce Anxiety
“Anxiety’s like a rocking chair. It gives you something to do, but it doesn’t get you very far.”
~Jodi Picoult
It seems there is always something to worry about.
Table of Contents:
- Health problems related to anxiety
- Getting started
- Meditation techniques to reduce anxiety
- Count your breath
- Focus on a flame
- Guided meditation
- Get moving
Every day, we face challenges that cause stress and the stress brings feelings of anxiety.
We’re anxious about our daily tasks at work. Are we completing them correctly? Are we fast enough? Will they replace us with a younger, hungrier worker?
We’re anxious about our kids. Will they get into a decent college? And if they do, how in the world will we pay for their tuition, books, and dorm room costs?
We’re anxious about our aging parents. What if they need medical care and we can’t afford it?
Health, family, finances, career. They all leave us feeling worried and anxious.
Our bodies were designed with a fight or flight mechanism to handle stress. When faced with the daunting task of dealing with a hungry tiger our ancestors had to make a quick choice — run for their life or use their club to try and resist being the main course.
We still have that programming, but we don’t have those problems. At least not on a daily basis. So when stress comes up, such as trying to find a new job, our body pumps us full of adrenaline and cortisol. However, job hunting, though stressful, doesn’t use up any of those chemicals like a run up a mountain would. Those chemicals take a toll on our body.
The health problems resulting from anxiety include:
- Headaches
- Insomnia
- High Blood Pressure
- Heart issues
- Raised Blood Sugar
- Weakened Immune System
- Sexual Problems
- Chronic Fatigue
- Depression
- Heartburn
- Increased cravings for unhealthy food or alcohol
You know the feeling. Your heart beats faster, your breathing is rapid and shallow, your head hurts, and you feel the blood beating in your temples.
How do you make it stop?
Here’s the truth. The situations causing our anxiety are not going away. There will always be issues that cause stress, worry, and eventually, anxiety.
But a daily meditation practice is one of the most effective ways you can control your reaction to anxiety.
Mindful Tips, Straight to Your Inbox. Respectfully.
How Meditation Can Help with Anxiety
There are many types of meditation and they are all designed to help you calm your spirit, ward off anxiety, and create feelings of peace.
Don’t stress trying to find the perfect meditation. Just begin with the basics.
Getting Started
Choose a time that’s as free from distractions as possible. Turn off your phone and laptop. Sit in a comfortable chair or on the floor.
Slowly breathe in and out. When anxious thoughts arise put them aside. Let them slide in and out of your mind and replace them with something better. Don’t make this a source of irritation. Just let thoughts come and release them.
Your first attempts at meditation don’t need to be for long periods of time. Even five to ten minutes is a start. But be consistent. A daily consistent practice is better than long sessions on an irregular basis.
Mindfulness Meditation Techniques to Fight Anxiety
The point is not to clear your mind completely (that’s nearly impossible). But instead, the goal is to be mindful of the present moment. Not the regrets of the past or worries about the future.
Here are a few mindfulness exercises to help you reduce anxiety with meditation.
Count your Breath
If your mind wanders too much, focus on counting your breath. You can count to slow your breathing. One, two, three, four, five as you breathe in…. then one, two, three four, five as you breathe out.
The purpose is not to count a certain way or length of time, but to use the counting as a tool to keep you focused on only your breath moving in and out of your body. This is what connects your mind to your body.
“If you want to conquer the anxiety of life, live in the moment, live in the breath.”
Amit Ray
Keeping your posture as straight as possible helps with your breathing. But be relaxed, not stiff.
Focus on a Flame
Some people find that focusing on the flame of a candle keeps their mind clear of intruding thoughts. Look at the way the flame twists and turns. Notice the colors.
Mindful Tips, Straight to Your Inbox. Respectfully.
Repeat a mantra
This can be as simple as saying one sound such as Ommm.
Or a short phrase or Koan…
I am at peace with my surroundings
My mind is calm and clear
I am in control of my thoughts
Our Father who art in heaven
Concentrate on what you’re moving towards not what you’re moving away from.
Saying “I release anxiety” or “I let go of stress” is still focusing on anxiety and stress. Make your mantras positive.
Guided Meditation
You can find these online or on a meditation app on your phone. They will walk you through a mindfulness meditation step by step. Guided meditation can be a good starting point if you’re unsure of what to do during your first few sessions. Many experienced practitioners also work guided meditations into their regular practice.
Movement
Some people have trouble sitting still and find it makes them more anxious. If that is the case, you can try a meditation technique that incorporates movement such as Yoga or Tai Chi. You can find online instruction or take a local class.
Another option is walking meditation. Try to keep your mind focused on what you are seeing. Observe the clouds, the flowers, the color of the leaves, the texture of the tress. When an unwanted thought returns, turn your attention back to where you are right now. The sun on your shoulders and the breeze on your face. Count your steps as your feet touch the ground.
Both walking and meditation release natural anti-depressants like dopamine and serotonin into your system. They bring feelings of calmness and happiness.
Mindfulness meditation practiced once or twice a day can help you reduce feelings of anxiety. You might feel happier, get along with others better, get a good night’s sleep, and avoid a multitude of health problems.
Isn’t it worth a try?
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