How to Reduce Anxiety by Establishing A Meditation Practice?

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There is not one human being that constantly feels at peace. Even when we are resting, there are times that we do not feel as if we truly are. Stress and anxiety are very common among people. Some people even let this rule their lives. Meditation is a practice used by many individuals and is extremely helpful in creating awareness and reducing stress levels. Meditation is known for its’ ability to calm the mind, reduce stress and panic attacks, and eliminate anxiousness. Who is ready to learn the ultimate guide to meditating?

What are Stress and Anxiety?

Stress is an overwhelming feeling when we experience events that make us feel nervous, angry, or even frustrated. These situations often lead to physical tension. Stress is not always negative; it can be positive. Negative emotions or feelings may lead to anxiety.

Anxiety is our body’s response to these stressful situations. When experiencing anxiety, a person’s body generally enters fight or flight mode. Constantly experiencing anxiety is not healthy. This situation needs to be addressed. Mindfulness and mediation have become a popular tool for assisting with anxiety.  

Many people rely upon meditation to help bring them back to a normal state of mind; however, one must note that this is not meant specifically for diagnosing or treating anxiety. The opinion of a professional is valuable in extreme cases. Anxiety counseling is a very important activity in improving your mental health.

During the Covid-19 pandemic, there are various forms of online counseling for anxiety also available. Seeking a professional opinion or guidance is not a form of weakness; it shows strength and courage. Accepting anxiety counseling indicates that you care about your life and want to change for the better! 

Steps and Ways to Calm Your Anxiety

  • Be aware and present. It is important to know what you are experiencing but not be critical of yourself for your emotions. Accept the feelings that your body is feeling in the present moment. Take note of the changes in your mood.
  • Breathe, breathe, and breathe! It is important to note how you are breathing during a stressful situation. Focus on your breathing and take control. Concentrate on bringing focus to a central area in your body. One spot; focus on that spot. Ensure that you can feel the presence of your breathing in this region. Focus on this area and continue to breathe and concentrate on breathing. During this moment, nothing else should matter.
  • Be attentive to your body. Once you have completed breathing and focusing on a central region in your body, become aware of your overall surroundings. Feel what is happening to your body and inside your body. Start to concentrate on your inner centered breathing again. Repeat this process several times.
  • Be kind to yourself. It is normal to experience anxiety. You need to look after yourself and take care of your mind and body during these situations. 

This process does not work for everyone; however, research proven meditation to be an effective tool. Creating space between your body and emotions is a powerful trait to possess. Practicing meditation can reduce the intensity of your anxiety.

Getting used to having stress and anxiety should not be the case. A person should not be experiencing these feelings daily. Do not feel that this is something small that you have no choice but to deal with in your life. If you do not address the problem, what started as something minimal can become a bigger problem. Avoiding your condition can become detrimental to your health and well-being. Take action today!

Anxiety is Reduced by Mindfulness

Mindfulness is the ability to be present and aware without being overwhelmed and overly reactive. This awareness results from being attentive and non-judgmental of where you are and what you are doing. Mindfulness allows for the mastery of oneself.  Being mindful allows you to look at situations differently and change the factors you have control over, which is your response to situations.

Being mindful helps you accept the situation. Attentiveness teaches you to acknowledge and cope with negative emotions without evaluating the situation and being hard on yourself. Acknowledgment helps reduce negative feelings.  

Mindfulness enables you to determine the underlying causes of your stress. This gives you the opportunity to address the issues causing these emotions. 

Being attentive allows you to acknowledge your feelings without letting it consume you. Mindfulness gives you a sense of freedom.

Awareness brings about a sense of stillness and understanding, which is soothing.

Teach yourself to be comfortable in uncomfortable situations. Acceptance is an empowering thing and can be the change you need!

Meditations to Practice to Reduce Anxiety

Simple meditations to control anxiety reassures us that allowing unpleasant emotions to exist does not result in any action being taken. Acceptance is the first step; it leads to making decisions to deal with the feelings. 

Do not deny a negative mindset! Denial is detrimental to your mental health. Although acceptance does not fix the issue, it allows you to deal with the experience and change it. Once you have accepted the situation, you can work through your body to examine the feelings.

When meditating for stress and anxiety, ensure that you are in a relaxed position. This heightens your alert levels, which is critical. Thank yourself for allowing yourself to improve. Be grateful for being present and deciding to take control of your life. Allow yourself to connect with your mind and body. Acknowledge tension in your body and your mood. Feel what demands to be felt. 

After this, bring the attention back to your breath. Focus on the expansion and contraction of your chest with awareness. Breathe into your entire body and let go of the tension. Be kind, gentle, and compassionate to your body and mind, as it is normal to have anxious thoughts during this process. Continue to breathe and reflect on your meditation. 

Guided meditations consist of facing your anxiety head-on. These meditations are a challenging experience as you need to you intentionally investigate your anxious feelings. When deciding to go ahead with practices like these, it needs to feel comfortable as you are putting yourself into your tense situation.  A perfect example of one of these meditations is ‘A Meditation for Anxious Emotions’ by Bob Stahl. 

Mediation as a Whole

Meditation is a practice that is constantly evolving. It is a popular method to deal with stress and anxiety as there are so many different practices to try, such as meditations for panic attacks and guided meditations. 

Mediating and practicing mindfulness can all be done from the comfort of your own home or with professional assistance. These practices are helpful to maintain health and overall well-being. Stress and anxiety are very real problems that people suffer from. They need to be addressed and taken seriously as mental health is an extremely important aspect of any person’s life.

John S.

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