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Anxiety Help Through Meditation: How the ‘Here and Now’ Enhances Your Life

Anxiety Help Through Meditation: How the ‘Here and Now’ Enhances Your Life

Is there a “magic pill” that could solve all your stress and anxiety? Unfortunately, the answer is no.

In a world that’s becoming increasingly more stressful, people are now experiencing the symptoms of stress and anxiety more than ever before.

Many of the solutions you’ll find on a typical Google search will tell you to “reduce stress” or “avoid stress,” but there’s a problem with that logic.

Not all stress is avoidable or reducible. So what are you left to do? Anxiety help is possible, and it’s as simple as adding a daily meditation practice to your life.

Read on to find out how practicing meditation for anxiety is a smart solution.

Crush Anxiety and Stress with Meditation

You may not be able avoid the stressful board meeting, the sales call, or your kids jumping off the bed, but you can strengthen your brain’s ability to handle and deal with your anxiety and stress. If you can build your stress-handling muscle, you’ll be better equipped to tackle your anxiety and your stress.

Do you want to learn how to reduce the feeling of stress and anxiety so you can start living your life again? Meditation may hold the key.

Meditation has become the go-to brain strengthening training for people like Tony Robbins, Oprah Winfrey, and Tim Ferris. In this article, I’ll show how meditation can help and how to get started, even if you’ve never meditated before.

Train Your Brain: Rewiring the Firing

Meditation isn’t just a spiritual practice. It’s more like a brain exercise.

If you want to build strong muscles, you need to go to the gym and exercise. Which muscles you choose to exercise will determine which muscles get stronger.

The same goes for your brain.

There’s a saying in neuroscience that says, “The brain wires the way it fires,” which means the more we participate in a specific way of thinking, activity, or habit, the more the brain will actually build more wiring to make that process easier the next time around.

When the brain is constantly stressed and anxious, it begins laying down wiring to make that process easier, which is the opposite of what you want.

So rather than trying to completely eliminate stress from your life, you need to train your brain to better resist and handle stress and anxiety.

Pump the Brakes on Stress

The brain has two modes of operation: Sympathetic (Fight-Or-Flight) and Parasympathetic (Growth, Health, and Relax). Imagine the sympathetic nervous system as the brain’s “gas pedal” and the parasympathetic nervous system as the “brake pedal.”

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Chronic stress and anxiety pushes on the “gas pedal” and hardwires your brain to become more sympathetic dominant (stuck in stress), which shuts off the parasympathetic mode (relax mode), making it more difficult to calm down, relax, and reduce anxiety and stress.

Meditation pushes the brake pedal and helps the brain strengthen the parasympathetic side of your nervous system, which helps you to restore balance and calm.

Mindfulness meditation, a meditation technique that emphasizes focusing on the present moment, trains the brain to shut off the signals producing anxiety and stress by simply doing something as simple as concentrating on your breathing. [1]

By focusing on the “here and now,” it helps the brain become more aware of the source of your stress and anxiety, while simultaneously training the brain to become more resilient against stress and anxiety.

Destroy Your Stress Hormones

When your brain is stressed, it promotes the release of cortisol, your body’s stress hormone, to help the body deal with your stress. It’s a healthy, natural response to stress for a short period of time; but, it is not meant to be a long-term solution to the work, financial, or relationship stress that may be causing it.

Chronic high levels of cortisol from stress and anxiety can interfere with your energy, slow brain performance, promote weight gain, and increase the risk of depression. [2]

Mindfulness meditation has been shown to decrease your stress hormone, cortisol, which can help you feel more energized and healthy while simultaneously crushing stress and anxiety. [3]

Ramp Up Your “Feel Good” Chemicals

Not only does meditation lower the symptoms of your stress and anxiety, it also boosts the chemicals in your brain that make you feel happier. [4]

Chronic stress and anxiety can lower your brain’s “happy” neurotransmitter, serotonin, as well as your brain’s “feel good” neurotransmitter, dopamine.

  • Low serotonin levels can make you feel more sad, unhappy, lethargic, depressed, and anxious.
  • Low levels of dopamine can make you feel unmotivated, less resilient to stress, tired, and forgetful.

Studies show that meditation can increase the levels of serotonin and dopamine in the brain, helping your brain not only crush stress, but allow you to feel happier, motivated, and energized.

Help Make Lasting & Positive Change

Do you feel like you are always stressed and anxious as though it is the preset mode of operation for your brain?

Would you like to be able to change that? Meditation may be the solution to lasting change and results.

Science has shown that the brain continues to change and reorganize itself throughout your lifetime depending on your lifestyle and your experiences. This is called neuroplasticity. One of the most influential promoters of neuroplasticity is a protein called Brain Derived Neutrophic Factor (BDNF).

BDNF helps the brain produce more brain cells, create new connections in the brain, and helps protect the brain against damage and stress. BDNF can help your brain adopt new healthy habits easier, learn faster, and even promote a healthy brain.

Meditation can increase the production of BDNF and help your brain reprogram itself for less stress, less anxiety, and more happiness. [5]

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Make Your Brain Bigger and Stronger

So is meditation only helping you manage feelings and emotions?

It turns out that meditation does more than meets the eye. Not only can meditation make you feel less stressed and anxious, it can actually change the physical structure of your brain.

One study in particular found that regular meditation increased the thickness of the brain. A thicker brain is a stronger brain. [6]

One area of the brain that scientists discovered an increase in thickness was in the insula of the brain. The insula is thought to be a center for controlling consciousness, awareness, and emotion regulation.

This means that meditation can help you increase the work capacity of the portion of the brain that regulates your consciousness and emotions.

Put Yourself In The Driver’s Seat

Often times, people who are chronically stressed can feel “out of control” of their stress and anxiety and constantly feeling overrun by the source of their stress.

Anxiety and stress act like a fire alarm in the brain. When you are stressed, often your concentration is on the feeling or source of your anxiety, not the solution.

This can make you feel like a passenger in your own mind, constantly rebounding from your emotions.

Meditation teaches you to calm the constant fire alarm of stress to gain perspective and clarity on the solutions.

Meditation trains your brain to regain control over your thoughts and emotions, which allows you to get back in the driver’s seat with your hands on the wheel and control the direction and course of your mind.

Meditation Techniques When Your Brain Won’t Turn Off

1. 5 Minutes a Day Can Make a Major Impact

Little steps still lead to large goals.

When you first started working out, did you start with a full marathon?

Of course not. You trained your way up.

You can use the same strategy for meditation. You can start with just as little as 5 minutes a day, adding a minute at a time to progress further.

You don’t have to be a Buddhist Monk, meditating for hours a day, to experience the benefits mentioned earlier.

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Even if you are busy, you can still find at least 5 minutes during your day to step away and find a quiet spot to take some time for yourself and meditate.

“If you don’t have 10 minutes, you don’t have a life.”
– Tony Robbins

Try meditating at different times of the day. Some people prefer morning, while others prefer afternoon or evening. Find what works best for you.

Start with meditating just 5 minutes a day and begin building up a minute at a time until you reach 20 minutes.

2. Box Breathing has Big Benefits

A simple yet powerful way to start is by concentrating on your breathing. This helps to block all distractions and bring your brain to the present moment.

Box Breathing” is a great technique to start with. Here’s how it works

  1. Inhale for 4 seconds.
  2. Hold the top of your inhale for 4 seconds.
  3. Exhale for 4 seconds.
  4. Hold the bottom of your exhale for 4 seconds.

*Repeat as often as necessary

.

Deep and slow breathing has been shown to activate the “brake pedal” of your brain, helping your brain to deactivate the stress response and activate relaxation and attention. [7]

Counting the time of your inhales and exhales helps to keep your focus and attention during your meditation.

3. Try Out Some Tools of the Trade

There is no shame in seeking help, especially when it comes to meditation.

In today’s modern age, you have access to more technology and resources than ever before. Why not use them to help make meditation easier and more effective?

Using helpful tools like the ones listed below can help you avoid distractions and help you stay consistent with your meditation.

Here are some helpful tools available that can help you with your meditation.

  • Guided Mediations: Youtube videos, CD’s, and podcasts can be a great way to get started and pick up new ideas for your meditation practice.
  • The Headspace App: The Headspace app is an Apple/Android app that has plenty of guided meditations to help you get started and continue your meditation practice in as little as 10 minutes a day.
  • Music: Find nice relaxing instrumental music that you can play through your headphones to block any distractions like dogs barking, the neighbor mowing their lawn, etc.
  • Classes: Many cities have local classes or meet ups, where you can go for free or for a small fee and get some guidance for the meditation. You can also meet other like-minded individuals who you can connect with.
  • Timer: You don’t want to have to continually check the clock to see if your time is up. Set a timer that will do that for you.
  • Advanced Technology: There is some amazing state-of-the-art technology available today such as Muse. Muse is headset that measures your brain waves and gives feedback during your meditation to help you stay on track, while also tracking how you are progressing.

4. Keep Consistent

In the beginning, it’s natural that your mind will begin to wander as you meditate. Don’t be too hard on yourself if this happens. Just bring your focus back and keep going.

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If you want to lose weight at the gym, do you think you’ll get results if you only go once a month?

Not likely.

The key to creating change in the brain is effort and consistency. Consistency is one of the most important factors in getting the benefits of meditation while making it a lasting practice.

Remember the saying mentioned earlier? “The brain wires the way it fires.”

In order to create new wiring and to feel more in control of your stress and anxiety, you need to consistently “fire” the brain enough times to stimulate your brain to rewire itself.

Over time, meditation will become easier and the benefits will last longer.

5. Take It One Step Further

As you become more comfortable with meditation and it becomes easier to calm your mind and focus, you are left with an amazing opportunity.

As you reach a state of calm focus, the brain waves change pattern and your brain becomes very attentive and receptive to what you put your focus on.

This gives you a great opportunity to start programming into your brain the things you want to achieve from your meditation.

For instance, you can start focusing your thoughts and attention on:

  • What you are grateful for
  • Positive affirmations
  • Visualizations
  • Mantras or sayings that are meaningful to you
  • Prayers

Where to Go From Here?

Meditation can have profound and long-lasting effects on your brain. There is a reason why some of the most successful and happy people have sworn by meditation as one of the most important influences on their life.

Meditation isn’t as complicated as it may seem and there are plenty of simple strategies, tools, and resources to get started even if you are brand new to meditating.

If you are ready to get back in the driver’s seat and get a hold of your stress and anxiety, there is good news for you. Anybody can do it and you can start with only a few minutes a day to start experiencing results. So go ahead and get Zen!

Featured photo credit: The Digital Artist/ Pixabay via pixabay.com

Reference

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Dr Brady Salcido

Dr Brady is a Doctor, Podcast Host, and Brain Optimization Expert sharing how you can use your lifestyle to upgrade your life.

Need Journal Inspiration? 15 Journal Ideas to Kickstart Top 9 Foods for Incredible Brain Health And Brain Power What Foods Have the Most Brain Vitamins for Enhanced Mental Strength Why You Keep Waking Up in the Middle of the Night (And How to Fix It) Stress and meditation Anxiety Help Through Meditation: How the ‘Here and Now’ Enhances Your Life

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Last Updated on April 6, 2020

How To Be Successful In Life: 13 Life-Changing Tips

How To Be Successful In Life: 13 Life-Changing Tips

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More Tips for Achieve Success

                            Featured photo credit: Ryan Wong via unsplash.com

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