5 Simple Techniques in Meditation for Anxiety
“Where there is peace and meditation, there is neither anxiety nor doubt.” Sr. Francis de Sales. How accurate are these words?
According to J. Donald Walters, "The more regularly and the more deeply you meditate, the sooner you will find yourself acting from a center of peace.” The general idea between J. Donald and Sr. Francis de Sales, they both believe that meditation can offer you inner peace and relieve your anxieties. Around the world, people are using meditation as a way of relieving from day to day stress. This relaxing practice includes several techniques like rhythmic exercises, yoga, and breathing. Fitting these activities in your daily life will help reduce stress and combat anxiety and depression. So what are the most effective meditation techniques for anxiety? Here are five simple techniques. Breath Meditation Deep breathing is a powerful relaxation technique. It is easy to learn, practice and provides quick relief from stress. Some of the main features of deep breathing technique are to find a quiet place, sit comfortably, and rest your hand either on your stomach or chest. Inhale and exhale through your nose. During the deep breathing process, your body and nervous system calm down because of the air flowing through your system. It is a better meditation exercise to fight anxiety. Meditation with affirmations People claim, “You get what you focus on.” It is true that when you want to be a better person, you need to find phrases or words that you can use to reach your goal, as for meditation, an affirmation can help ease stress and focus your mind and strength towards the person you want to be in the future. Affirmations can be repeated aloud or silently to keep your mind focused. They should be short and calming. Try phrases like, “I’m happy and always will be.” Object Meditation When we are stressed, we tend to forget the good things that have happened to us, what others have done to us or the kind of help we puffer others. For these to work perfectly during your meditation, try and remember at least one thing that you can be grateful about that day. It might be your work, boss, friend, or someone you offered help and they were grateful. One simple positive thing can reduce your anxiety level. Mindfulness Meditation Most of the time we are stressed because of something that happens several minutes ago, an hour, days, and even years ago. Our mind races, emotions start to surge, and heart rate increases because of something that happens a while ago. Take a moment and slow down, take notice of the present, and allow your mind to focus on that. If it is something you cannot change in the present, don’t let your past or future stress you. When you stay in the present, the issues become manageable and your perspective changes about the situation that’s stressing you. Rhythmic Movements or OSHO Dance meditation The idea of movement and exercises may not please you during meditation. But did you know that walking, swimming, dancing, or rowing can be very relaxing, especially if they get you into the flow? Repetitive, mindful exercise and movement is one of the best meditation techniques. Meditation is more than just sitting quietly and comfortably. It involves relaxing your muscles, exercises your brain, and relieving stress and anxiety. There are different techniques that you can use during meditation. Learning them on a different level is beneficial. Other techniques you can include in your meditation exercise include self-massage, visualization, and body scan meditation, among others. Don’t forget to try one of these techniques during your meditation session.