Meditation has often been stereotyped over the years. But it’s a very effective way to reduce stress and calm anxiety. Unlike what you might have seen in movies and on television, you don’t have to sit in a certain position or say or “hum” certain things to enjoy the benefits of meditation.
Rather, meditation is about improving your awareness to achieve an emotionally calm state of mind.
Through things like deep breathing and mindfulness, you can fight back against the “what ifs” often associated with anxiety.
If you’re new to meditation, there are plenty of ways to make the most of the practice. Let’s cover a few helpful tips.
How Does Meditation Help to Reduce Anxiety?
Anxiety can crowd your mind, making it feel chaotic and noisy. That creates stress and worry and can take over just about everything you do. Think of anxiety as a way to break free from all of that noise.
When the “alarm system” in your brain is going off, warning you of a potential threat (even if that threat isn’t real), meditation helps shut it off, giving your brain a calm and relaxed space to process things. It brings your body back to a neutral state and releases serotonin into the brain — a chemical responsible for making you feel calm and happy.
So, what can you do to ensure you get the right results from a meditative practice?
Let Go of Your Previous Notions
Before you start meditating, drop any stereotypes, preconceived notions, or even expectations about what the practice really is. If you hold onto those things, you’ll be too focused on getting meditation “right” and less focused on the meaning behind your actions.
You have to step into meditation with an open, clear mind, so let go of what you think you need to do to somehow make it successful.
Be Conscious of Your Body
A body scan is one of the best ways to get the most out of a meditative experience. Consciously think about every part of your body from head to toe. If it’s holding onto stress or tension, focus on that area and release the tension there.
As you go through each part of your body, you’ll feel lighter when you reach your toes. This helps to make you feel more in tune with yourself and gives you a more grounded experience as you meditate. You’re more likely to focus on the present moment rather than letting anxious thoughts of the past or future creep in.
Let Negative Thoughts Pass By
Even when you’re meditating, you can’t control which thoughts might try to enter your mind. Anxiety can be very powerful and loud, especially when you’ve been dealing with it for a while. So, the negative thoughts associated with your anxiety might still try to yell at you while you’re meditating.
Again, you can’t control that. But you can control how you respond.
Acknowledge their existence and move on instead of engaging with those anxious thoughts. Let them pass you by like big, fluffy clouds you can’t get ahold of. It won’t take long for those thoughts to weaken.
Start Small
Meditation is a practice. It takes time to feel comfortable with it, and that’s okay! Start small by doing it for a few minutes daily, and find what works best for you.
If you’re struggling with meditation and can’t seem to get into a relaxed, focused state of mind, consider a guided meditation app or video to help you. There are plenty of options available that can serve as a guide as you start to use meditation as a way to battle anxiety.
Reach out to learn more about anxiety therapy and how it can help you find more ways to help anxiety.